Coming back to the body and the present moment · worksheet 20
When an emotion is very strong, you feel like acting straight away, and sometimes you regret it. STOP helps you gain a few seconds to choose what you do.
Before you start
- What it is for: So as not to act in the heat of the moment when an emotion is very strong, gaining a few seconds to choose what to do.
- A few seconds in the moment; 5 minutes afterwards to write it down.
- It is useful when a strong emotion pushes you to react right now: snapping back, sending a message, storming off.
- Learn the four letters when you are calm: in the difficult moment there won’t be time to read.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare the situations in which you did STOP with those in which you didn’t: what was different afterwards? Your warning signs (last question) are the key to reacting in time.
If you find it hard
At first you remember STOP afterwards: that is normal, write it down anyway. If you have thoughts of suicide or of hurting yourself, this worksheet is not enough: contact a professional or the emergency services.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Offer a simple reflex for moments when emotion is very intense: stop, step back, observe and act mindfully instead of reacting impulsively.
Emotional overwhelm, impulsivity with anxiety, conflicts. Adults and adolescents. Duration: 10 min to introduce; to use in the situation.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
Linehan, M. M. (2015). DBT Skills Training Handouts and Worksheets (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
