STOP
Freeze! Don't just react, stay in control
Stop
Creating a list of the positive and negatives of a situation
Pro/Con list
Hold ice cubes in your hand, use cold water
Temperature
Think of other situations and recognize the good in your life
Comparison/Gratitude
Change how you're currently feeling using shows/movies, reading, looking through old photos, or listening to music for example
Emotions
Observe
A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations
Mindfulness
Tense and flex your ____ while breathing deeply, notice the tension, while breathing out release the tension and notice the difference
Progressive Muscle Relaxation
Do something that will get your mind off of things (clean/organize, play a game, write)
Activities
Create different body ___ , similar to self-soothe using the 5 ____
Sensations
Deep breaths, get some distance
Take a step back
Recognizing and coming to terms with the situation at hand, not condoning but ____
What is paced breathing?
Help others, volunteer, do something for your family
Contribution
Distract yourself! Give your brain other things to ___ about
Thoughts
Act with awareness, keep your goals and values in mind, consider you and others involved
Proceed mindfully
What is the "self-soothe" skill?
Using your senses to self-soothe, sight, hearing, smell, taste, touch, (movement)
What are some examples of intense exercise?
Going for a run, a fast paced walk, doing jumping jacks, push-ups, or sit-ups, lifting weights
Leave the situation physically or mentally, or both
Push away
List 3 "Thought" techniques
Count by different numbers, Name 10 things in a category, Spell your first and last name backwards, Puzzles, Word games, Math Games, Phone Games, Repeat song lyrics in your head or quietly, Read
What does STOP stand for?
List 3 Distress Tolerance Skills
STOP, Pro/Con, TIPP, ACCEPTS, Self-Soothe, Radical Acceptance, Mindfulness
What does TIPP stand for?
Temperature, Intense Exercise, Paced breathing, Progressive Muscle Relaxation
What does ACCEPTS stand for?
Activities, Contribution, Comparison, Emotions, Push Away, Thoughts, Sensations
List 2 "Sensations" techniques
Listen to really loud music, Squeeze a rubber ball or pillow, Hold ice, Hot or cold shower, Scented Candle, Go outside – experience the warmth or cold, Chew gum