What was the underlying vulnerability which incited the crisis❓Take time to observe and describe what's going on internally.
Today, I learned an extremely effective tool for distress tolerance called: THE STOP SKILL.
When we're in the middle of an emotional crisis we get highly stressed. The crisis is short-term yet we often have BIG FEELINGS. Anxiety, Anger are Fear come to mind...💚 Be mindful of self-forgiveness 💚
Mindfulness allows us to be successful in the moment with improved focus and an awareness of our thoughts and emotions. With intentional focus we can free ourselves to discover helpful ways to not only slow... but S.T.O.P. when we're experiencing an emotional crisis:
*** If you're struggling seek the support of a qualified practitioner, mental health professional, counsellor or therapist to support your goals for wellness.
Signs that the situation you're in is a CRISIS❗️❗️❗️
1. The situation is highly stressful,
2. Short-term (that is, it won't last a long time,
3. Creates intense pressure to resolve the crisis now.
***Not to be used for everyday problems, solving all your life problems or making your life worth living.
When we're distressed the most difficult part of the equation might be taking a step back from the situation. It often is for me. I find it extremely challenging in the heat of the moment to take a break, let go, and/ or take a deep breath. How about you❓
Do your feelings interfer during a crisis and make you act impulsively❓(Click on image to view video)
THE S.T.O.P. Skill: S - Stands for Stop: Do not just react. 💯Stop❗️ Freeze❗️ Do not move a muscle❗️Our emotions may try to make us act without thinking. Stay in control❗️ T - Take a Step Back from the situation. Take a break. Let go. TAke a deep breath. Do not let your feelings make you act impulsively. O - Observe: Notice what is going on inside and outside you. What is the situation❓ What are your thoughts and feelings❓What are others saying or doing❓ P - Proceed Mindfully: IN deciding what to do, consider your thoughts and feelings. Think about your goals. Ask Wise Mind: Which actions will make it better or worse❓ From: DBT Skills Training Handouts and Worksheets, Second Edition, by Marsha M. Linehan. (2015) |
This short video illustrates the effectiveness of choosing to S.T.O.P. rather than act on urges in a crisis.
View the video (below) and leave a #comment. Respond to these questions and open up stigma-free conversations about mental health❣️
✅ What helps you S.T.O.P.❓
✅ What enables you to take a step back❓
✅ What supports you to observe your thoughts and feelings❓
✅ What are your goals and which actions will make the crisis better or worse❓
