STOPP Skill

Definition

STOPP is a skill for interrupting impulsive reactions, pausing, and grounding yourself before responding. It stands for:

S – Stop
T – Take a breath
O – Observe
P – Pull back/Perspective
P – Practice what works

Purpose

Used to:

Reduce reactivity and impulsivity.
Create space between trigger and response.
Engage wise mind and effective action.
Lower emotional intensity.

When to Use

Use the STOPP skill when:

You feel an urge to act on strong emotions.
You notice rising anxiety, anger, or distress.
You are about to say or do something you may regret.
You need to step back to gain clarity.

When Not to Use

Avoid using if:

You are in imminent danger and need to act quickly for safety.
You are too dissociated to focus (ground yourself first).
You are using it to avoid processing necessary emotions over the long term.

How-To

1. S – Stop

Freeze. Do nothing. Pause.

2. T – Take a Breath

Slowly inhale and exhale. Focus fully on the breath.

3. O – Observe

Notice what is happening: thoughts, feelings, body sensations, urges.

4. P – Pull Back / Perspective

Detach a little. Ask yourself:
- What’s the bigger picture?
- What would I tell a friend in this situation?
- Is this thought a fact or opinion?

5. P – Practice What Works

Choose your next step skillfully:
- What will be most effective?
- What aligns with my values and goals?
- What’s the wise mind response?

Tips & Variations

Write the acronym STOPP on a card to keep with you.
Practice it with small stressors before using it in crises.
Combine with grounding techniques or self-soothing.
Visualize a stop sign when you begin.

Example

Scenario: Nina receives an angry text from her partner.

Practice:

S: Nina stops and sets her phone down.
T: She takes three slow breaths.
O: She notices her racing heart and urge to fire back.
P: She remembers her values of respectful communication.
P: She waits 10 minutes and replies calmly.

Inventor / Origin

Originally developed in cognitive-behavioral therapy frameworks.
Marsha Linehan adapted similar pausing strategies into DBT distress tolerance and mindfulness skills.
The expanded STOPP acronym was popularized by Dr. Carol Vivyan and CBT resources in the UK.

Related Skills

Wise Mind
Check the Facts
Radical Acceptance
TIP/TIPP Skills

Limitations

May not be effective if:

You don’t practice it when calm (harder to use under stress).
You expect it to “erase” feelings instantly.
You skip steps or rush.

Evidence Base

Research shows:

Pausing and mindful breathing help reduce impulsive behavior.
Improves emotion regulation and problem-solving.
Regular practice builds stronger prefrontal regulation over time.

References

Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
Vivyan, C. (2009). CBT Worksheets and Resources.
Baer, R.A. (2003). Mindfulness Training as a Clinical Intervention: A Conceptual and Empirical Review. Clinical Psychology: Science and Practice, 10(2), 125–143.

STOPP Skill – Additional DBT Tool