Stop Before Reacting (DBT)

What if one pause could change everything that happens next?

This 3-minute DBT-based distress tolerance skill is designed to help you slow down during moments of emotional overwhelm, stress, conflict, or intense urges. Instead of reacting automatically, you'll be guided through the STOP technique: Stop, Take a breath, Observe, and Proceed mindfully.

Many people experience greater clarity, less emotional intensity, and a stronger sense of choice after practicing this skill.

Best for anger, anxiety, emotional overwhelm, difficult conversations, impulsive reactions, relationship conflict, and moments when you feel like doing something you'll later regret.

Return to this whenever emotions are running high, and you need help responding rather than reacting. Regular practice can help you build emotional resilience, self-control, and greater confidence in your ability to navigate difficult moments.

Music by Bipul Kumar

Transcript

The things we regret most often happens because when emotions get big, The space between feelings. And reacting. Can become very small. So, Let's create a little more space. Right now. Stop. Stop whatever it is you are doing. Take a slow breath in. And a slow breath out. Observe. Notice what is happening around you. Now notice What is happening inside you? What thoughts are here? What emotions are you feeling? What sensations? Are present in your body. There is no need to change them. Simply notice. Ask yourself. What do I want from this situation? And now, Ask. Each action. Is most likely. To help me get there. Notice whatever answer comes up for you. What can you do to get there? Whatever it is you want. From this situation. And let that answer Guide your next step. That's it for this practice.