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Just pause for a momentTAKE A BREATH Notice your breathing as you breath in and out - use 711 breathing techniqueOBSERVEWhat thoughts are going through your mind right now?Where is your focus of attention?What are you reacting to?What sensations do you notice in your body?PULL BACK - PUT IN SOME PERSPECTIVEWhats the bigger picture?Take the helicopter view.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 6 months time?It will pass.PRACTISE WHAT WORKS - PROCEEDWhat 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.HOW TO USE STOPPPractise the first two steps often for a few days - many times every day at any time.Read through the steps often.Carry written reminders with you (use the printable resources below).Practise STOPP by running through all the steps several times a day, every day...when you dont need it.Start to use it for little upsets.Gradually, you will find that you can use it for more distressing situations. Like any new habit or skill, it will become automatic over time.Say it to yourself, in your head, as soon as you notice your mind andor your body is reacting to a trigger.Stop! helps to put in the space between the stimulus (the trigger, whatever we are reacting to) and our response.The earlier you use STOPP, the easier and more effective it will be.TAKE A BREATHBreathing a little deeper and slower will calm down and reduce the physical reaction of emotionadrenaline.Focusing on our breathing means we are not so focused on the thoughts and feelings of the distress, so that our minds can start to clear and we can think more logically and rationally.OBSERVEWe can notice the thoughts going through our mind, we can notice what we feel in our body, and we can notice the urge to react in an impulsive way. We can notice the vicious cycle of anxiety, sadness or anger.Noticing helps us to defuse from those thoughts and feelings and therefore reduce their power and control.PULL BACK PUT IN SOME PERSPECTIVEThe thought challenging of CBT. Thinking differently.When we step back emotionally from a situation, and start to see the bigger picture, it reduces those distressing beliefs. We can do this by asking ourselves questions.PRACTISE WHAT WORKS PROCEEDThis is the behavioural change of CBT. Doing things differently.Rather than reacting impulsively with unhelpful consequences, we can CHOOSE our more helpful and positive response.REFERENCE:Full credit to this technique is owed to Carol Vivyan of has kindly given ANJ permission to use this technique within Counselling and Training assignments. First, a big thanks to Carol Vivyan at GET.gg for giving me permission to share her STOPP worksheet(s). We all find ourselves in difficult emotional situations - the kind where we know we need to think before we speak, but were losing perspective fast, our feelings are getting bigger, were struggling not to react - you know those situations..... Carol has created a wonderful worksheet called 5 First Aid Steps for Self-Help in difficult situations. The acronym is STOPP! S - stop and step back. Dont act immediately.....PauseT - take a breath. Notice your breath as you breathe in and breathe out.O - observe. What am I thinking? What am I feeling in my body? What am I focusing on? What am I reacting to? Is this fact or opinion?P - pull back! Put in some perspective. Zoom out...see the bigger picture. Is there another way to look at the this? What would someone else say about it? Does it affect others? How important is this situation right now?P - practice what works. Consider the consequences. Whats the BEST thing to do? Is this in line with my principles and values? Do what will help most! Think about situations where STOPP might be useful to you. And then think about how specifically STOPP could help you in those situations. Its helpful if you can figure out what youd like to be different in these specific situations so you can have a goal to work towards. Try practicing STOPP on some situations that are less difficult or emotionally charged to get familiar with the 5 STOPP steps. Try picking one situation a day to practice on....its a lot easier to learn something if you start small, and practice more often! Then when you run into a difficult situation, youll be familiar with the steps. Its much harder to learn and put into practice a new skill or technique for the first time during a crisis. Its sort of like learning to sail a boat, or learning to ski (or think of a metaphor that works for you). You start in calm waters or on the bunny slope, and as you get more familiar and comfortable with what you are doing and gain experience, you move on to open, choppy water or steeper ski slopes. The goal is to be successful as you learn, so again, start small! Most people tend to start big, then think they cant do it, it doesnt work, give up etc. The tendency is to blame oneself rather than realize you may have started with a situation that was very challenging to learn on. To help you with learning STOPP, Ive included links below to STOPP worksheets on Carols website. (clck on the link to go to workshop pages) And Im hoping to introduce some of Carols other worksheets that I think could be useful in later blog posts. http: (STOPP description worksheet - complete)http: (Simple version STOPP description worksheet)http: (5 column STOPP thought record worksheet)http: (another version STOPP thought record worksheet)
http://splhardware.com/UploadFile/file/2022070506240873499.pdf
https://wakelet.com/wake/ZXgJgAWyHhAnXRBlq6Rrb
https://wakelet.com/wake/bh17yzNSKwR8KjBZbaX_A
https://wakelet.com/wake/62VqCrkbeNlIKzFdFSIhx
https://godowipi.weebly.com/uploads/1/3/4/5/134520373/rawigakodubelo_zutugijila_takewivuzoreko.pdf
https://wakelet.com/wake/QyL-Ox6HQV0UA9wWQ4Ykk
https://www.icdsa21.scrs.in/kcfinder/upload/files/wififedepumuniduvitot.pdf
https://buzascsaba.hu/userFiles/file/10385562933.pdf

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