The first skill in the Distress Tolerance Module is STOP.

S – Stop; do not react.  Just freeze.  Your may be tempted to act, but that would be acting on emotion and impulse instead of mindfully.

T – Take a step back.  Take a break; take a breath.

O – Observe. Notice what’s going on around you.  Notice what others are doing and saying. Tune into your thoughts, feelings, and sensations.

P – Proceed mindfully; act with awareness.  Think about your goals and consider how your actions will line up with them, especially your long-term goals. Use your wise mind, with emotions and reasoning.

This may seem like common sense, but I’ve found that if I’m in a conversation where I react strongly to something said, it’s a valuable tool.  I don’t always think to use it, but when I do, it works!

Many of the Distress Tolerance skills are meant to be internal as a way to regulate moods and responses to the situations we encounter.

I thought this picture was interesting!