DBT STOP Skill

The STOP skill is a Distress Tolerance skill in Dialectical Behaviour Therapy (DBT). It was designed to help individuals from acting impulsively during moments of emotional distress and overwhelm.  

Example: You receive a critical text from a friend and you’re about to angrily reply.

S – Stop

• Freeze! Don’t react. Just pause.

• This prevents impulsive behaviours (e.g. yelling, quitting, self-harm, etc.)

• Example: Stop. Put your phone down.

T – Take a Step Back

• Mentally and physically. Breathe.

• Remove yourself from the situation if needed. Give your emotions space.

• Example: Take a breath. Walk away from the screen.

O – Observe

• Notice what’s going on inside and around you.

• What are you thinking? Feeling? What are others doing? What’s the situation?

• Example: Notice your clenched jaw, racing heart, and thoughts (“They don’t understand me!”)

P – Proceed Mindfully

• Move forward with awareness and intention.

• Consider your goals. What response aligns best and will help in the long run?

• Example: Decide to wait 30 minutes, calm down, and respond with clarity instead of heat. 

Can you think of any examples regarding how you might integrate the STOP skill into your own life?

If you would like to learn more about DBT, feel free to book a Discovery Call. I would be honoured to accompany you in your healing journey!