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DBT worksheet export
STOP Skill Practice
The STOP worksheet helps you interrupt impulsive reactions by pausing, stepping back, observing, and proceeding mindfully before you act.
What this worksheet is for
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.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: stop dbt worksheet
Worksheet type: Priority worksheet
Best for: Moments when emotions spike fast and you need a simple sequence to slow down before reacting.
How to practice it
Stop
Freeze exactly where you are—no reacting, no speaking, no moving. Interrupt the automatic impulse before it takes over.
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.
Observe
Notice body sensations, emotions, and thoughts like you are watching a movie. What is actually happening? What are the facts?
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
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.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Revisit a recent situation where you reacted on impulse. Walk through it with STOP and design the do-over you want.
Reflect and write
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?