STOP Skill
In the STOP skill, the letter S stands for this action you take before reacting.
What is Stop?
These DBT skills help calm the body quickly when emotions feel overwhelming.
What is TIPP?
In CBT, this model shows how thoughts, feelings, and behaviors influence each other.
What is the Cognitive Triangle?
This term describes having difficulty telling what is real and what isn't.
What is psychosis?
This emotion involves excessive worry, fear, or nervousness about possible danger.
What is anxiety?
A crisis safety plan helps someone prepare for moments when they feel unsafe or overwhelmed.
What is a safety plan?
The window of tolerance describes the range where a person feels calm enough to think clearly.
What is the window of tolerance?
The letter T in STOP reminds you to pause and do this before reacting emotionally.
What is Take a step back (breathe or pause)?
Holding ice or splashing cold water on your face is part of this TIPP skill.
What is Temperature change?
The three parts of the CBT triangle are thoughts, feelings, and this.
What are behaviors/actions?
Hearing voices or seeing things that others cannot perceive are called this.
What are hallucinations?
A fast heartbeat, sweating, and shortness of breath are examples of this part of anxiety.
What are physical symptoms?
One important part of a safety plan is identifying these signs that a crisis may be starting.
What are warning signs?
When someone is above their window of tolerance, they may feel overwhelmed, anxious, or this.
What is hyperaroused or very stressed?
The letter O reminds you to do this before acting.
What is Observe what is happening inside and around you?
Doing jumping jacks or running in place is part of this TIPP skill.
What is Intense exercise?
If someone changes an unhealthy thought, it can help improve these two other parts of the triangle.
What are feelings and behaviors?
Strong beliefs that remain even when there is evidence they are not true are called this.
What are delusions?
Slow breathing, grounding, or relaxation are examples of this type of coping skill for anxiety.
What are calming or coping skills?
A safety plan usually includes a list of these people someone can contact for help.
What are support people or trusted contacts?
When someone is below their window of tolerance, they may feel....
numb, shut down, withdrawn or disconnected
The letter P reminds you to do this after pausing and observing.
What is Proceed mindfully?
Breathing slowly with a longer exhale is part of this TIPP skill.
What is Paced breathing?
Two common treatments for psychosis include medication and this type of support.
What is therapy or coping skills?
If someone is in immediate danger, this emergency number should be contacted.
What is 911?
Skills like grounding, breathing, and mindfulness can help someone return to this zone.
What is the window of tolerance?