Understanding the DBT Stop Skill to Survive a Crisis .. Without Making it Worse

When emotions run high, it’s easy to react impulsively or say things we later regret. The STOP skill from DBT gives you a simple, structured way to pause and respond intentionally.

When to Use STOP:

• You receive a stressful email or message and feel the urge to reply angrily.

• Conversations get heated and emotions are rising.

• You feel overwhelmed, anxious, or panicked in work or personal situations.

• You notice impulses to act in ways that could harm yourself or others.

• Intense emotions threaten to take control of your behavior.

Why STOP Helps:

• Gives you a moment to pause instead of reacting automatically.

• Helps you think clearly and avoid decisions driven solely by emotion.

• Supports better emotional regulation, protecting your relationships and well-being.

• Builds a habit of responding with intention and self-awareness, rather than reacting on autopilot.

In Practice:Whenever you notice yourself feeling triggered, try the steps of STOP: pause, step back, observe what’s happening inside and outside, and then act with purpose. Even small moments of mindful pause can prevent regretful reactions and support calmer, more effective choices.