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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). distress tolerance Handout 4   (Distress Tolerance Worksheets 2, 2a)
STop Skill
Stop Do not just react. Stop! Freeze! Do not move a 
muscle! Your emotions may try to make you act without thinking. Stay in control!
Take a step back Take a step back from the situation. Take a break. Let go. Take a deep breath. Do not let your feelings make you act impulsively.
Observe Notice what is going on inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying or doing?
Proceed mindfully Act with awareness. In deciding what to do, consider your thoughts and feelings, the situation, and other people’s thoughts and feelings. Think about your 
goals. Ask Wise Mind: Which actions will make it 
better or worse?
Note . Adapted from an unpublished worksheet by Francheska Perepletchikova and Seth Axelrod, with their permission.