S.T.O.P. PRACTICE
Recently, a very wonderful young lady told me that whenever she has intrusive thoughts or negative thoughts she has been practicing just saying, “STOP!” I can imagine a small Stop Sign popping up to remind her.
S.T.O.P. is a simple immediate direct practice that can create space around automatic reactions, intrusive thoughts, negative narratives and slow down impulsivity. S.T.O.P. can help you more effectively observe and regulate your emotions. Take as long as necessary to work through the four steps of S.T.O.P.
S stands for Stop “S” stands for Stop. Literally. Just stop whatever you’re doing. Give yourself a moment to come to rest, pause, and ground yourself. Sit down or lie down if you need to. But just simply stop all motion and all talking.
T stands for Take a Breath “T” stands for Take a Conscious Breath. Now that you’ve paused, take a deep breath, or two (or three), allowing yourself to feel the expansion of the belly as you breathe deeply. Notice the sensations of simply being here, now with your breath and the peace of a long exhale. It may help to ground you in the present by bringing your attention to the sensations of your feet on the floor. Feel the support of the ground and of your own relaxing breath.
O stands for Observe “O” stands for Observe what’s arising in you, including any thoughts, emotions, or bodily sensations such as tension, jitteriness, or tightness in any part of the body. Now expand your awareness to take in the environment, circumstances, and situation around you. See if you can Observe it without being ruled or overwhelmed by it. Offer selfcompassion to yourself as you release tension and stressful thoughts. As you calm down, you might see that you are safe in this moment and open to more choices as how best to move forward from here.
P stands for Proceed
“P” stands for Proceed with clear minded intention, taking the next step in your day from this place of calm strength, wisdom, and presence.
