When you adjust the lenses of a telescope or binoculars, your view can change dramatically. Similarly, a person's view of life and the world strongly influences their reality. Anxiety is a significant part of reality for some people, but by learning to stop and adjust the lens, one can practice new ways of seeing the world and engaging with their feelings.
Dialectical Behavior Therapy's (DBT) STOP skill is one of the most powerful coping mechanisms for anxiety. This skill encourages individuals to reflect and observe their thoughts when they feel anxious or experience any emotional triggers, so they can act with intention and thoughtfulness. By utilizing affirmations, one can begin their journey towards taking back control of their anxiety and use it as part of the DBT STOP skill practice.
Understanding DBT’s STOP Skill
The goal of STOP is to recognize thoughts and feelings, then move forward. It can prevent individuals from getting overwhelmed by their emotions or making decisions based on them in the heat of the moment. STOP can be used in various situations, but it is particularly helpful when an individual is experiencing intense emotions and needs to take a moment to collect themselves and regain control.
Here is a breakdown of each step:
S – Stop what you are doing: This means physically stopping whatever you are doing, whether it is talking, moving, or engaging in any activity. This is done to create space and interrupt the emotional response.
T – Take a step back: Once you have stopped, take a step back from the situation. This can mean taking a deep breath or physically moving away from the situation or stimulus.
O – Observe your thoughts, feelings, and surroundings: Once you have taken a step back, observe your thoughts, feelings, and surroundings in a non-judgmental way. Just notice what is happening, without trying to change it.
P – Proceed mindfully: Finally, proceed mindfully by choosing how you want to respond to the situation. This can involve using coping skills, problem-solving, or communicating assertively.
The Value Of Affirmations For Anxiety
Pairing additional affirmations with the STOP skill can help support a healthy mindset. They work effectively when incorporated into the "P" protocol, as a series of short, positive statements that one can repeat to themselves as a reminder of how capable and strong they are despite the anxious feelings. Studies show that using affirmations before tackling complex tasks helps increase focus and motivation, allowing individuals to approach tasks with a clearer mind, which are essential skills for using the STOP skill to manage difficult moments.
Affirmations such as "I am safe," "I trust my emotions," and "I will keep trying" can be used to redirect negative emotions toward peace and self-confidence. Don't hesitate to try these affirmations, or create other powerful positivity mantras that work specifically for you!
How To Use Affirmations With DBT’s STOP Skill
When creating affirmations, one can use the following examples:
"I will take a deep breath before making any decisions."
"I will practice self-care in this moment."
"My thoughts are simply thoughts, not facts."
"I acknowledge my thoughts and feelings without judgment."
"I don't need to be perfect; I am enough."
These affirmations are a great addition to one's practice of the STOP Skill for managing anxiety. One may gravitate towards particular mantras that carry meaning for them, which will likely be different than what works for someone else. One can also develop their own affirmations that resonate with them more profoundly or address particular issues they face with anxiety, but make sure to keep them realistic and achievable! With practice and mindfulness, these affirmations can become an invaluable tool for managing anxiety in combination with DBT’s STOP skill.
Create A Positive Routine
Start slowly by repeating your affirmation aloud once or twice daily and meditating on the message for a few minutes, especially in moments when you feel calm or peaceful. Pair the affirmations with deep breathing exercises to help relax your mind and body.
Once you become more comfortable with your affirmations, try to integrate them into your daily routine. This could mean reciting them during your morning or evening meditation, posting them around your workspace or home, or repeating them to yourself when you feel overwhelmed.
Make Affirmations Part of Your Self-Care Practice
Affirmations can also be used as part of your self-care routine. When you're feeling stressed or anxious, taking a moment to focus on a positive affirmation can help ground you in the present moment and remind you of your inner strength.
Incorporate affirmations into your self-care practice by using them during activities that promote relaxation and calm, such as taking a warm bath or practicing yoga. You can also use affirmations during journaling or other reflective exercises to help you gain insight into your emotions and thought patterns.
DBT Treatment For Anxiety At THIRA Health
At THIRA Health, our DBT treatment program offers effective ways to manage anxiety, such as using affirmations paired with the STOP skill. By incorporating calming affirmations into our thought patterns and language, we can positively impact our emotional state and gain more confidence in managing life's stressors. With our support team and the right affirmations, you can alleviate anxiety and move forward with greater ease. To discover if our DBT program for anxiety is suitable for you, learn more about it at THIRA Health today.
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