The STOP Skill

Time Estimate

5 Minutes

Good For

Reactivity

Expected Outcomes

Most people don't choose their worst reactions — they get pulled into them. A comment lands wrong. A tone feels sharp. Something feels unfair. And suddenly the nervous system is already reacting before the thinking brain has a chance to catch up.

This skill gives clients a few seconds of space so their best self has time to show up. It's not about controlling emotions — it's about choosing the response.

Why Use This skill:

A four-step DBT pause protocol that helps clients interrupt automatic emotional reactions before they escalate — especially useful in conflict, anger, and impulsive moments.

It's about giving yourself a few seconds of space so your best self has time to show up. The gap between stimulus and response is where choice lives — and this skill helps you find it.

This isn't about controlling your emotions