I love this skill. It has helped me in so many crisis situations! I will provided you with an example once I have explained the skill…
T Take a step back!
P Proceed mindfully
When a crisis arises and you notice your emotion becoming hard to tolerate STOP! JUST STOP! Do not react! Do not move a muscle! Note that your emotions may cause you to lose control. Take a step back - from the situations. Take a couple of deep breaths, in & out. Shake it off. Let go. Do not allow your feels to make you act impulsively. Observe and notice what is going on inside and outside you. What is the real situation? What are your thoughts and feelings? What are other saying or doing? Then you can Proceed mindfully. Act with awareness. In deciding what to do, consider your thought and feeling, the situation and there peoples thoughts and feelings. Thinks bout your goals. Ask Wise Mind: Which action will make it better or worse?
My personal example:
I was driving to work and there were a lot dangerous drivers around me. In a 10 minute span, I had almost been hit 3 times by people not checking their blind spot and in a huge rush weaving in and out of traffic. I began to panic and get massive anxiety. As soon as I noticed I STOPED. Not physically because that would have been bad (haha). I was thinking, I am going to die, I am so scared, I am a bad driver, I am going to die. I stopped my mind in its tracks and took a step back and observed what was going on. I told myself: I have driven many times to work and I can do it this time too - Focus and stay alert.
I proceeded mindfully to work and asked my Wise Mind what would work best for me in a highly anxious situations. Self-Sooth. Therefore I blasted Hey Jude by The Beatles and sang along as completed my drive to work.
Try this skill out if you have the opportunity! It's my life saver from my emotion mind. Let me know how you were able to Stop, Take a step back, Observed, & Proceeded mindfully. :)