Remove yourself from the situation. Change your location. Don't follow your impulsivity. 

Eastern Michigan University

This skill is usually the first skill used to address a situation. Essentially, it is freezing yourself completely and taking a step back to observe what is happening to you externally and internally. The STOP skill is broken down into the following:

S- Stop

T-Take a step back

O- Observe

P- Proceed mindfully 


STOP Skill in Crisis Survival Skills Within Distress Tolerance of Dialectical Behavior Therapy 

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). The Guilford Press. https://survivingcptsd.files.wordpress.com/2018/01/dbt_skills_training_handouts_and_worksheets_-_linehan_marsha_srg_.pdf
- The manual has 3 modules: distress tolerance, emotion regulation, and interpersonal effectiveness. Each module has handouts, which are essentially the lesson plans with descriptions and teachings of the skill. 

DBT Skills Training Manual

This step is to completely stop everything you are doing. Drop everything and be in a state of stillness 

STOP Skill: S-Stop

STOP Skill: T-Take a Step Back

Notice what is currently happening around you and inside of you. Think about what you want to do and why. "Read the room" and notice your urges.

STOP Skill: O-Observe

Use your best judgment. Consider all aspects of the situation. Think about your goals and the impact of your actions on your goals.

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