DBT Distress Tolerance STOP Skill

In this video I share an emergency DBT distress tolerance skill called STOP. The STOP exercise is not about solving a problem it's about providing short term relief in a crisis situation. It's to be used when there is intense physical or emotional pain, when there is a strong urge to engage in unhelpful behaviours or when you feel emotionally overwhelmed.
STOP is an acronym. 

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🔵 CHAPTERS

0:00 About the STOP Exercise
0:39 S is for Stop
1:01 T is for take a break
1:22 O is for Observe
2:04 P is for Proceed

🔵 S. STOP

When you feel that your emotions are about to take control, stop! Stop what you are doing, stop driving, stop speaking, stop working. Don't react. Don't behave impulsively and do not act on your emotions. Remind yourself that you have the opportunity to behave differently.

🔵 T. TAKE A STEP BACK

When you are faced with a difficult situation, it may be hard to think about how to deal with it there and then. Give yourself some time to calm down and think about the situation. You can physically take a step back and remove yourself from the situation, or you could take some deep breaths.

🔵 O. OBSERVE

Observe what is happening for you physically, emotionally and mentally. Also observe what people around you are doing. Do not jump to conclusions. Instead, gather the relevant facts so you can understand what is going on. You don't have to do an in-depth analysis of why you're feeling the way you do. You don't have to solve the problem right now. Just get a general sense of what's going on and observe without judgement.

🔵 P. PROCEED

Stay calm, stay in control, and proceed mindfully, which means move ahead slowly with awareness of what you are doing. It's unlikely you action will be the ultimate solution to the problem but mindful action is likely to be healthier and more effective than acting on impulse alone. By using the STOP skill, you can be in control of your emotions and stop before acting on impulse.
🔵 ABOUT TERESA LEWIS

Teresa Lewis is the founder and Director of Lewis Psychology and a Senior Accredited psychotherapist with the British Association for Counselling and Psychotherapy (MBACP Snr. Accred). Qualified in 1995, Teresa has been providing counselling and psychotherapy treatment for nearly 30 years. Teresa holds a masters degree in counselling and psychotherapy and is a qualified EMDR Practitioner having completed training accredited with EMDR Europe. Teresa is also a qualified adult educator and an accredited Mindfulness teacher As a recognised expert in her field Teresa is frequently asked to conduct editorial reviews and endorse counselling and psychotherapy books for international publishing houses.

☐ Email: teresa.lewispsy@gmail.com
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Thumbnail and B-Roll graphics by Teresa Lewis. B-Roll video is used in strict compliance with the appropriate permissions and licenses required from Pexels.com in accordance with the YouTube Partner Program, Community guidelines and YouTube terms of service.

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Видео DBT Distress Tolerance STOP Skill канала Lewis Psychology