STOP
What is STOP skill for?
effectively cope with crises and manage distressing situations
What is TIPP?
Tool to help change your body chemistry to reduce distress tolerance.
Reduce extreme emotion mind fast.
Thinking about the good and bad outcomes of tolerating and not tolerating distress.
What are the Three States of Mind?
Emotion Mind, Reasonable/Rationale Mind, Wise Mind
The S.T.O.P. acronym
Stop
Take a step back
Observe
Proceed mindfully
Refocusing attention from yourself to what you can do for others
What is the TIPP acronym?
Intense Exercise
Paced Breathing
Paired Muscle Relaxation
What is Radical Acceptance?
Identifying what you have control over, what you don't have control over, and skillfully letting go of things you cannot control.
- Cope with difficult emotions in the moment.
- High stress moments
- Tolerate events
VS
- Day to day management
- Understanding emotions and how to control them.
- Preventative
What is Distress Tolerance vs Emotional Regulation?
Notice what is going on inside and out of you. What is the situation? What are your thoughts and feelings?
What is Observe?
Hold your breath, put your face in a bowl of cold water or hold a cold pack on your eyes and checks?
Hold for 30 seconds
What is not part of acceptance?
Agreement, Approval, passivity, or against change.
Using your five senses to create a sense of calm and comfort.
What is Self-Soothing
Give two examples on how to utilize STOP in everyday activities
What is taking Mindful breaths?
What is observing thoughts without judgement?
What is taking a walk when stress builds up?
What is stretching?
What is removing yourself from a situation?
What does the acronym ACCEPTS mean?
Activities
Contributing
Comparisons
Emotions
Pushing Away
Thoughts
Sensations
Abdominal breathing for 4 seconds in and out for 6 seconds. Do this for 1-2 minutes.
What is Paced breathing?
What are the two rows in the Pros and Cons box?
1. Acting on the crisis urge.
2. Resisting crisis urges.
How are you mindful of your current thoughts?
1. Observe your thoughts
2. Adopt a curious mind
3. Remember: You are not your thoughts
4. Do NOT block or suppress your thoughts
Events that prompt the use of STOP
What is being overwhelmed at work?
What is in during an argument?
Experiencing a craving?
What is an important decision?
Describe the proper way to use Comparison
Trying to compare your current situation or the current crisis to a situation that's worse than the one you're in now.
Ex: You could think about times in your life when things have been a lot harder or you didn't have the same resources you have now.
Expand your body's stored up physical energy by running, walking fast, jumping, etc.
What is intense exercise?
May increase when radical accepting the situation but decreases soon after.
What is distress?
Draw a DBT-style Pros and Cons list on the board
Should have 4 boxes: pros of resisting urge, cons of resisting urge, pros of giving in to urge, cons of giving in to urge.