Distress Tolerance STOP Skill

STOP is a skill designed to reduce impulsive behaviors and increase effective behaviors. It is a series of steps that the user takes before acting on an urge or an emotion. Working through this short process allows the user to choose the most effective response to their situation, not just the easiest or the most obvious.

STOP is one of the most versatile DBT skills. It’s useful in any situation where you feel the urge to act impulsively. Common uses include:

• Resisting urges to self-harm or misuse substances
• Avoiding attacking/insulting others during interpersonal conflicts

Evaluating potentially unwise decisions like breaking the rules or lying

S  –  Stop

Pause physically and mentally. Don’t act on your urge. If necessary, distract yourself with something unobtrusive like a fidget or a mantra.

T  –  Take A Step Back

Be mindful of the entire situation, not just your perspective. Remember your values and your short- and long-term goals. Determine what course of action helps you adhere to these values and achieve these goals.

O  –  Observe

Be mindful of your thoughts, feelings, and physical sensations. Notice what is happening in the space outside you. By doing this, you will better understand if acting on your urge will be effective.

P  –  Proceed Mindfully

Incorporate all available information into your decision. Once you make your choice, continue to observe yourself and your surroundings, and adjust your behaviors if necessary.