Technique
The S.T.O.P. technique is a mindfulness practice used to pause, take a step back, and observe the present moment before proceeding. It's particularly useful for managing stress, anxiety, or overwhelming emotions.
The acronym S.T.O.P. stands for:
S - Stop: Pause what you're doing. This step is about halting your current thoughts or actions to give yourself a moment of space. It's the initial step to interrupt the automatic flow of your reactions.
T - Take a breath: Focus on your breathing. Take a few deep breaths to help center your mind and bring yourself into the present moment. This step helps to reduce stress and calm the nervous system.
O
- Observe: Pay attention to what is happening within you and around you. Notice your thoughts, feelings, and bodily sensations without judgment. Also, observe the situation you're in, including the environment and how it affects you. This step encourages mindfulness by fostering awareness of the present moment.
P - Proceed: Move forward with intention. Based on your observation, choose how you want to respond to the situation. This may involve continuing what you were doing, taking a different action, or using strategies to cope with what you're experiencing. The aim is to respond rather than react impulsively.