In DBT therapy one of the first skills we often teach is the STOP skill. It is a crisis survival skill, for when you are totally overwhelmed by emotion urges.
You might use this skill:
-when you have urges to drink or use substances
-in an argument with your partner
-thinking of texting someone in anger or retaliation
-when you are frustrated with your kids and tempted to yell at them
-when you find yourself freezing unable to say anything or do anything in a social situation
-when you have urge to do an unhealthy behaviour you want to avoid doing (over-eating, or restricting eating, using your phone excessively, etc)
-when you are anxious and can't think in a situation, in large crowds or if you feel self-conscious
-you have suicidal urges or urges to self-harm
Like most DBT emotion regulation skills, each letter stands for a certain action or skill
"S- 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!
T- 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.
O- 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?
P- 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 your wise mind: Which actions will make it better or worse?"
( Linehan, 2015, DBT Skills Training and Worksheets)
Here's a little video I recorded about the STOP skill to listen to anytime you want to use it.
The STOP skill is one of THE most valuable skills my clients tell me that they have learned.
Reach out to connect with one of our DBT therapists who can help you learn this and many other skills to find better skills for emotion regulation.
Коментарі