STOP, NOTE, ACE: Skills to Handle Difficult Thoughts, Feelings, Emotions, Urges, and Sensations Effectively

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STOP, NOTE, and ACE are three similar skills that may be helpful to try when you get hooked by difficult thoughts, emotions, feelings, and urges. These skills can help you develop more self-control so that you can pause, acknowledge, and allow enough space/time to respond in a way that aligns with your values.

STOP (A skill introduced by Marsha Linehan, to increase distress tolerance and cope with painful events and emotions):

S - Stop

T- Take a step back

O - Observe

P - Proceed mindfully


NOTE (A skill introduced by Michael P. Twohig et al., 2020):

N - Notice what is happening.

O - Observe your thoughts and feelings for what they are.

T - Turn toward your values.

E - Engage in what matters.


ACE (Also known as Anchoring, a skill introduced by Russ Harris - www.TheHappinessTrap.com):

A - Acknowledge your thoughts and feelings in the present moment. Nonjudgmentally name what is showing up for you (thoughts, feelings, urges, sensations), start with "I'm noticing...".

C - Connect with your body. Take a breath, stretch, sit up right, grab some water - anything to help you connect with your physical body. 

E - Engage in what you are doing in the present moment. Refocus your attention on the activity you are doing. 


Give these skills a try, find out which one is most helpful for you.

From one human to another, I wish you well,

Ory


References:

Harris, R. (2019). ACT made simple: An easy-to-read primer on acceptance and commitment therapy (2nd edition). New Harbinger Publications.

Linehan, M. (2015). DBT Skills Training Handouts and Worksheets (2nd edition). The Guilford Press. 

Twohig, Michael P., et al. (2020). ACT in Steps: A Transdiagnostic Manual for Learning Acceptance and Commitment Therapy. Oxford University Press. 


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