Distress Tolerance
STOP Skill Practice
STOP is your emergency brake when emotions spike. It creates space between an urge and what you do next so you can respond, not react.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
S
Stop
Freeze exactly where you are—no reacting, no speaking, no moving. Interrupt the automatic impulse before it takes over.
T
Take a Step Back
Create distance. Take a breath, step away physically if you can, or silently count to five. Let the initial surge pass.
O
Observe
Notice body sensations, emotions, and thoughts like you are watching a movie. What is actually happening? What are the facts?
P
Proceed Mindfully
Act with intention. Ask: “What do I want from this situation? What move helps (not harms) the outcome or the relationship?”
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
A coworker fires off a passive-aggressive email. You start typing a heated reply. Instead, you stop, push back from the keyboard, breathe, notice you are embarrassed, and choose to schedule a ten-minute chat once you’re centered.
Your teenager misses curfew. Fury rises. You pause in the doorway, unclench your fists, feel hurt beneath the anger, and decide to open with a curious question instead of a lecture.
Practice Activity
Revisit a recent situation where you reacted on impulse. Walk through it with STOP and design the do-over you want.
What was the exact moment you could have hit “Stop”?
How might you take a step back next time (breath, posture, words)?
What facts, thoughts, or sensations would you observe in that pause?
What mindful action would align with your goals or values?
Want to practice distress tolerance with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
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