The STOP technique

The STOP technique is a mindfulness-based practice that helps you defuse stress in the moment. By practising this technique, you will learn that you can essentially stop in moments of anxiety or overwhelm, or even when your thoughts or your pain feel out of control, and take a moment to breathe and observe your thoughts.  Creating space in your day to just pause, slow down a racing mind, and get back to the present moment has been shown to reduce the negative effects of stress.

When we can take a brief pause, even for a minute, we gain perspective and are better able to take action.

Over time, practising this way will become a new exercise we use to respond.

If you can visualise, you may find picturing a stop sign helpful when using this method. If you are unable to visualise, you may find having a picture of a STOP sign (in your wallet/purse) useful.

The ‘’S’’ stands for telling yourself to ‘STOP’, both with your thoughts and what you are doing. Just pause.

The ‘’T’’ stands for taking a breath. Take a slow inhale through your nose, and a big, long exhale through your mouth. Breathing this way signals to your brain that you’re safe, and that it’s ok to calm down. Within a few seconds, you should start to feel more relaxed.

The ‘’O’’ stands for observing your thoughts, emotions and feeling, and reflecting on what might on your mind at that moment. What thoughts do you notice? What emotions are present? How does your body feel? Take a moment to reflect and notice what’s going on.

Research at UCLA suggests naming and recognizing our emotions has a calming effect on the mind and body

The ‘’P’’ stands for proceeding. Proceed with something that can support you at the moment. This might be having a five-minute break or taking a short walk.

Try this technique next time you feel your emotions are getting the better of you, and let us know how this worked for you.

Getting some help

Beginning the therapy process can help you understand more about yourself. Mindfulness techniques like STOP can be a great tool, and you can even try mindfulness techniques out with your therapist. At Relational Counselling, we are integrative psychotherapists, meaning we can incorporate mindfulness techniques in your sessions if this is something you are interested in. If you would like to learn more, contact Relational Counselling.

– Written by Melissa 

If you need to talk to a counsellor contact 
Relational Counselling