STOP stress quickly

The STOP Technique is an excellent tool when you need to get control of your emotions quickly in stressful situations. For example, when you are preparing to take a big exam, give an important presentation, or have a conflict with friends and family. This technique will calm you down and give you proper perspective so you can continue in a relaxed and controlled state.

STOP

Stop whatever you are doing immediately. It helps to say STOP out loud or in your red. Some people find it helpful to picture a big red stop sign.

TAKE A BREATH   

Take a few deep breaths in and out until you feel present and grounded in your body.

When you are focused on your breathing, you are not concentrating on your thoughts and feelings of distress. So, when you pause to breathe for even a few seconds, your mind can start to clear, and you can begin to think more logically and rationally.

OBSERVE

Now that you have stopped and brought yourself back to center in the present moment, get curious about why you are feeling stressed, angry, or upset. What is coming up for you, and how is it making you feel? Then take a moment to consider a new perspective.

Here are a few questions you can ask yourself:

GET CURIOUS

· What thoughts are going through my mind right now?

· Where is my focus of attention?

· What am I REALLY reacting to?

· Where do I feel the stress showing up in my body?

*Then release the tension, i.e., relax your jaw, lower your shoulders, unclench your fists, etc.

Gain Clarity and Perspective

· What's the bigger picture?

· What is another way of looking at this situation?

· What advice would I give a friend?

· What would a trusted friend say to me right now?

· Is this thought a fact or opinion?

· What is a more reasonable explanation?

· How important is this? How important will it be in six months?

· This moment will pass, and I will be ok!

PROCEED

When you feel calm and in control of your emotions, here are a few questions you can ask yourself before you proceed:

· What is the best thing to do right now?

· Best for me, for others, for the situation?

· What can I do that fits with my values?

· Do what will be effective and appropriate.

STOP helps to put space between the stimulus (the trigger, whatever you are reacting to) and your response so you can be less impulsive and make wiser decisions. Then, you can move forward in a way that will positively affect your actions.

The earlier you use STOP, the easier and more effective it will be.