dbt COMPANION
Crisis Survival

STOP

Pause before reacting.

Purpose

Helps you interrupt impulsive reactions so you can choose what to do next.

How to use it

1 Stop Freeze for a moment. Do not act immediately.
2 Take a Step Back Create some space. Breathe, pause, or physically step away if possible.
3 Observe Notice what is happening inside you and around you.
4 Proceed Mindfully Choose the next action that best fits your goals and values.

Example

You receive a message that makes you angry. Instead of replying immediately, you put the phone down, notice the anger, and decide to respond later.

Try It Now

  • Think of a recent moment when you reacted quickly.
  • Imagine pausing before acting.
  • Ask, "What would have been the next effective step?"

Tips

  • STOP is most useful before you act.
  • Practise it during small frustrations so it is easier to use during bigger ones.
  • The goal is not to remove the emotion; the goal is to stop making things worse.

Common pitfalls

  • Pausing physically but continuing to rehearse the argument mentally.
  • Using STOP too late, after already acting on the urge.
  • Expecting the emotion to disappear immediately.

When to use

Emotional crisis Strong urges Anger Panic Conflict Feeling overwhelmed