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DBT Skills in Motion

S.T.O.P!

12/10/2018

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One of the Best DBT Skills and sounds the simplest! 
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S - Stop what you are doing 
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T - Take a step back from what is going on ... especially if you are feeling over whelm, take a step back!
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O - Observe what is happening not only in the moment you are in, also in YOUR BODY.  Is your heart racing, are your palms sweaty, is your brain going to fast to catch a thought, how is your tummy feeling

P - Proceed Mindfully! Try Paced Breathing.  Slow everything down with the power of your breath.
​Do some square breathing (trace a box while you breath in for 5, out for 5, in for 5 and out <repeat!> until you can think/see straight.  Play around with the count of your breathing in and out.  Science tells us breathing out for 6-8 and in for 4-5 will calm us down faster.  Try it and let me know what happens! 


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    Audrey Roach-Slivinski, LCSW

    This is where I share what I know to be helpful to 100's.  I am a life long learner and obsessed with learning and living with these wonderful DBT Skills.  Intensively trained in DBT and offering the only groups of the kind in my metro area.  I adore what I do and  am fortunate as well as grateful to be able to  share this knowledge for over 15 years.  Trained @ NYU, the Yale Child Study Center, BTTI (Behavior Therapy Training Institute), under the mentorship of DBT Guru's - Dr. Charles Swenson & Nancy Gordon, LCSW, assisting me in bringing the best version of Evidence Based Therapies to my clients.    Attaining these skills as a teen = the sooner a level of peace and happiness can be acheived.  Life is painful naturally, my job is to teach others to tolerate that pain and not allow it to morph into suffering.  Excited to share ... thanks for reading! 

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