The STOP Skill
Distress tolerance skills play a crucial role in emotion regulation. One such skill, to regulate on the spot, is captured by the acronym STOP. This stands for Stop, Take a step back, Observe, and Proceed mindfully. When clients can physically and mentally distance themselves from distressing situations, they can manage their emotions better and gain more clarity. The therapist guides the client through the following steps:
1. Stop: the client is encouraged to pause their actions and thoughts. This might include temperature regulation. People often experience heightened body temperature in moments of anger. Temperature regulation techniques can alter physical and emotional responses. The therapist suggests simple actions like placing water on the hand or splashing water on the face to reduce arousal.
2. Take a step back: physically moving away from a distressing situation creates emotional distance.
3. Observe: the client engages in a detached observation of the situation, gaining a clearer perspective. Observation serves as a powerful tool in distress tolerance. Clients are encouraged to observe a situation objectively and identify their emotional reactions. Heightened awareness lets them assess their emotional state and make informed decisions. For example, noting high emotional intensity may lead to taking a break from a discussion to regain composure.