Objective Skill: Take back control - The Stop Skill

Welcome to Satori Sounds Objective Skills—bite-sized tools to help you handle life with more clarity and intention.

If this is your first time tuning in, welcome—we're glad you're here. And if you’ve been with us before, it’s good to have you back.

Today, we're diving into a powerful DBT skill that helps you stay grounded when emotions run high: the STOP skill.

We all face moments where we feel overwhelmed, reactive, or like we’re about to say or do something we’ll regret.
That’s where STOP comes in. It’s an acronym that gives you four steps to pause, reset, and respond mindfully:

🔹 S – Stop
Literally, stop. Freeze. Don't move, speak, or act on impulse. This moment of stillness interrupts automatic reactions.

🔹 T – Take a step back
Mentally or physically. Breathe. Remove yourself from the heat of the moment—even just for a few seconds. This gives you space to see things more clearly.

🔹 O – Observe
Notice what’s happening—inside and out.
What are you feeling? What are others doing? What are the facts of the situation without judgment?

🔹 P – Proceed mindfully
Now that you’ve paused and observed, choose how to respond. What action aligns with your goals, your values, and the person you want to be?

The STOP skill is simple—but it’s powerful.
It doesn’t solve the problem for you, but it creates the space for you to solve it wisely.

Next time you feel yourself on edge—pause, STOP, and take back control.

Thanks for listening to Satori Sounds Objective Skills.
Keep practicing, stay grounded, and we’ll see you in the next one.

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