Helpful Handouts, Uncategorized

Distress Tolerance Handout 4

STOP Skill

Stop: Do not just react. Stop! Freeze! Do not move a muscle! Your emotions may try to make you act without thinking. Stay in Control. 

Take a step back: Take a step back from the situation. Take a break. Let go. Take a deep breath. Do not let your feelings make you act impulsively.

Observe: Notice what is going on inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying or doing?

Proceed mindfully: Act with awareness. In deciding what to do, consider your thoughts and feelings, the situation, and other people’s thoughts and feelings. Think about your goals. Ask Wise Mind: Which actions will make it better or worse?

Note: Adapted from an unpublished worksheet by Francheska Perepletchikova and Seth Axelrod, with their permission.
From DBT Skills Training Handouts and Worksheets, Second Edition, by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this handout is granted to purchasers of DBT Skills Training Handouts and Worksheets, Second Edition and DBT Skills and Training Manual, Second Edition, for personal use and use with individual clients only. (See page ii of this packet for details.)

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