STOPP


This idea is taken from Dialectical Behavioural Therapy (DBT), developed by Dr Marsha Linehan in the late 1980's.  DBT is a structured, evidence-based form of therapy designed to help people who experience intense emotions, self-destructive behaviours, or interpersonal difficulties.  DBT has been found helpful for those struggling with some personality disorders such as BPD.

WHAT IS STOPP?

The STOPP skill is a practical, easy to remember tool designed to help people pause and respond more wisely when emotions start to take over.  STOPP stands for stop - take a breath - observe - pull back - practise.  It helps to put a space between our emotions and how we act. Its use is linked to another DBT tool 'The Fizz', which you can find here. It needs to be used as soon as you start to feel the "FIZZ" or the physical signs of emotion in your body.  As with all the tools presented here, it needs to be practised regularly, not just when is crisis, then it will be readily available to you when you need it.  To begin building this skill, we suggest, trying it out in low stress situations, for example, you realise you've run out of milk, standing in a queue, when your child leaves dirty laundry on the floor for the millionth time.  When you feel you have mastered this you can move on to more difficult situations.  

How to do STOPP

Stop

  • Stop and step back. Don't act immediately. Pause.

Take a breath

  • Take one slow, deep breath.
  • IN through the nose-hold it- OUT through the mouth.

Observe

  • What am I thinking about?
  • What am I focusing on?
  • What am I reacting to?
  • What am I feeling in my body?
  • Am I feeling THE FIZZ? What number am I on THE FIZZ scale?

Pull Back

  • Zoom out! See the big picture.
  • Is this fact or opinion?
  • Is there another way of looking at it?
  • What would someone else say about it?
  • What advice would I give a friend in this situation?
  • What meaning am I giving this event for me to react in this way?
  • How important is it right now, and will it be important in 6 months?

Practice

  • Practice what works. Proceed only when you are sure.
  • Do I have to act now? Can I wait and see?
  • Consider the results of any action.
  • Do what is BEST for this situation.
DOWNLOAD STOPP.pdf