Week 4: Navigating Holiday Stress Part 2
Embracing the STOP Skill
As the holiday season unfolds, it's essential to acknowledge the persistent whirlwind of emotions that often accompany this time of year. Amidst the cheer and festivity, many grapple with stress, anxiety, and overwhelming expectations. While guided imagery serves as a potent coping strategy, exploring other techniques can further enhance our capacity to navigate holiday stress effectively.
One such technique from Dialectical Behavior Therapy (DBT)* is the "STOP" skill from the distress tolerance module. This skill offers a structured approach to manage overwhelming emotions, allowing us to pause and regain control in stressful moments.
Practical Application of the STOP Skill During the Holidays:
Amidst the chaos of holiday preparations or when overwhelmed by emotions during family gatherings, here's how you can apply the STOP skill:
Stop: When you feel stress mounting or notice yourself getting caught in a spiral of negative thoughts, consciously pause your actions or thoughts.
Take a Breath: Practice deep breathing. Inhale slowly for a count of four, hold for a count of two, and exhale for a count of six. Repeat this cycle a few times to center yourself.
Observe: Scan your body and thoughts. Notice where tension resides in your body, acknowledge the thoughts racing through your mind, and recognize any emotions present without judgment.
Proceed Mindfully: Once you've taken this moment to ground yourself, choose your next action consciously. Decide how you want to respond, whether it's taking a break, setting boundaries, or engaging in self-care.
Integrating the STOP Skill into Your Routine:
Practice this skill regularly, even during moments of calm, to familiarize yourself with it. Incorporate it into your daily routine, such as during morning mindfulness sessions or whenever stress arises.
Customize the STOP skill to suit your preferences. You might combine it with other techniques like relaxation or grounding exercises for added effectiveness.
Feel free to utilize available resources, such as smartphone apps or online guides, that offer guided STOP skill exercises for additional support and guidance.
While guided imagery remains a valuable tool for managing holiday stress, integrating the STOP skill into our coping repertoire can provide an additional layer of support. By pausing, breathing, observing, and proceeding mindfully, we empower ourselves to navigate the holiday season with resilience, self-awareness, and a sense of centeredness amidst the festive rush.
Remember, finding the right coping strategy involves personal exploration. What works for one person might differ for another, so feel free to experiment and discover what resonates best with you in managing holiday stress effectively.
*Linehan, M. M. (2015). DBT® Skills Training Manual, Second Edition. The Guilford Press.
This book, authored by Marsha M. Linehan, is a comprehensive guide to Dialectical Behavior Therapy, including distress tolerance skills like the STOP skill. It's a widely recognized and authoritative source in the field of mental health and therapy, providing detailed information on various DBT techniques and strategies for managing emotions and stress.
