Managing a Crisis: Using the STOP Method and Other Skills

Crises can be overwhelming and scary, but there are ways to manage them. This guide will give you some basic steps to help you handle a crisis using the STOP method and other skills taught in DBT. By learning these skills, you can feel more in control and better able to cope with whatever comes your way.

Step 1: STOP

The first step is to STOP. This means taking a pause and calming yourself down. Here’s how to do it:

1. S – STOP what you’re doing.
2. T – TAKE a deep breath.
3. O – OBSERVE what’s happening around you.
4. P – PROCEED mindfully.

Example: Let’s say you’re at work and you get some bad news that sends you into a panic. Instead of spiraling out of control, you STOP. You take a deep breath and observe your surroundings. You notice the sounds of people typing on their keyboards and the smell of coffee from the break room. You proceed mindfully, reminding yourself that you can handle this.

Step 2: Use Distress Tolerance Skills

The next step is to use distress tolerance skills. These are skills that help you manage intense emotions and cope with a crisis. Here are some examples:

1. Self-soothing: Find ways to comfort yourself, like taking a warm bath or listening to music.
2. Distract yourself: Do something you enjoy, like watching a funny movie or going for a walk.
3. Use radical acceptance: Accept what’s happening without judgment or resistance.

Example: After you STOP, you try some distress tolerance skills. You call a friend who makes you laugh, or you go for a walk outside. You remind yourself that you can’t change what’s happening, but you can control how you react to it.

Step 3: Use Emotional Regulation Skills

The final step is to use emotional regulation skills. These are skills that help you manage your emotions over time. Here are some examples:

1. Identity and label your emotions: Recognize what you’re feeling and put a name to it.
2. Increase positive emotions: Do things that make you happy, like spending time with loved ones or doing a hobby you enjoy.
3. Reduce vulnerability to negative emotions: Take care of yourself physically and emotionally by getting enough sleep, eating well, and exercising regularly.

Example: As you start to feel better, you use some emotional regulation skills. You take some deep breaths and label your emotions as “anxious” or “sad.” You make plans to do something you enjoy later, like cooking your favorite meal or reading a good book.

Managing a crisis can be tough, but using the STOP method and other skills can help you feel more in control. Remember to take a pause, use distress tolerance skills, and use emotional regulation skills to manage your emotions over time. With practice, you can become more resilient and better able to handle whatever life throws your way.