5 min

STOP Skill Worksheet

A four-step mindfulness technique to prevent impulsive actions and maintain control during emotional triggers.

Crisis & Safety

Beginner

5 min

The STOP skill is a foundational distress tolerance tool designed to create a 'gap' between a trigger and your reaction. In moments of high emotion, our natural instinct is to react immediately, often in ways that make the situation worse (e.g., sending a mean text, quitting a job, or withdrawing).

By following the steps—Stop, Take a step back, Observe, and Proceed mindfully—you reclaim your power to choose your response. This skill is essentially about 'hitting the brakes' before you crash.

This worksheet helps you practice the skill by reflecting on past situations and planning for future ones. The goal is to move from reactive behavior to responsive behavior, ensuring that your actions align with your long-term goals and Wise Mind.

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STOP Skill Worksheet

A four-step mindfulness technique to prevent impulsive actions and maintain control during emotional triggers.

When to Use

When you feel a sudden surge of anger, anxiety, or sadness
When you feel an urge to act impulsively
During a heated argument or difficult conversation
When you notice you are spiraling into worry or panic

How to Use

1
S (Stop): Literally freeze. Do not move a muscle. Do not say a word.
2
T (Take a step back): Physically or mentally remove yourself from the trigger.
3
O (Observe): What are the facts? What are you feeling? What are others doing?
4
P (Proceed mindfully): Ask Wise Mind for the most effective action and then do it.
5
Reflection: Write down a recent situation where you could have used this skill.
6
Plan: Decide on a 'cue' that will remind you to STOP next time.

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Research & References

Linehan, M. M. (2014). DBT Skills Training Manual. Guilford Press.