🚨 Acute Anxiety & Panic
The STOP Skill
"Between stimulus and response, there is a space."
💡 What Is It?
A core DBT skill: Stop what you are doing, Take a deep breath, Observe your internal and external experience, and Proceed mindfully. Even 3 seconds of pause can shift you from reactive mode to intentional mode.
Source: DBT (Dialectical Behavior Therapy)
⏰ When to Use It
- You are about to send an angry message
- You feel an overwhelming urge to react impulsively
- Your emotions are flooding
- Someone said something triggering
- You need to decide but feel too emotional
✋ How to Do It
- 1
S — Stop
Freeze. Whatever you are doing — just stop.
- 2
T — Take a breath
One slow, deep breath. Inhale 4 counts, exhale 6.
- 3
O — Observe
Notice your experience without judgment. What am I feeling? What are the facts?
- 4
P — Proceed
Choose your response with awareness.
💡 Real-Life Example
"Your boss sends a passive-aggressive email. You are about to fire back a furious reply. S — stop typing. T — one deep breath. O — "I am angry and this email was unfair." P — you write a measured response instead."