STOPP

What is the STOP skill?

STOP is an easy to remember mnemonic.

Let’s look at what each letter stands for:

S: Stop!

Freeze in your tracks. Don’t move. Try visualizing a red STOP sign in front of you.

Don’t react when your emotions are hot and filled with energy.
Don’t let your emotions control you.

T: Take a step back.

You can do this in your mind or you can physically take a step back. This helps you unglue yourself from the intensity of the urge to react.

Once you’ve taken a step back, notice how you’re breathing. You may be holding your breath or breathing shallowly. Try to take a few slow, deep breaths.

O: Observe what’s going on both inside of you and around you.

If there are other people around you, notice what they’re doing or saying.
Notice what you’re thinking and feeling.

When you’re in a crisis, it is easy to zoom in and only see a tiny bit of a bigger picture – but then you only have one slice of information. You need to be able to see the whole picture (zoom out) to figure out the best course of action.

P: Proceed Mindfully.

Use mindfulness skills to consult your wise mind.
Ask your wise mind what to do.