Mouse Does DBT: STOP Skill


The Upside Down Chronicles

The STOP skill is a way to slow down a crisis. When a trigger happens you can picture the stop sign:

S – Stop. Stop everything right now.

T – Take a step back. Get out of the situation or just give yourself a break.

O – Observe. Observe how you feel, what the situation really is and the sensations it’s giving you. What are other people doing and saying?

P – Proceed Mindfully. Think around the scenario from every angle. Before deciding on an action think of how you feel, how others feel and whether the action you want to do next will make things better or worse.

(Please note that Upside Down Chronicles has no training or therapeutic expertise, only experience. This series ‘Mouse Does DBT’ is to support people going through DBT themselves, or for those interested in the therapy. Please contact your GP if you need…

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