Learn this ONE KEY SKILL and you can start to take control of your emotions and your life.
"Between stimulus and response there is a space. In that space lies our freedom to choose our response. In our response lies our growth and our freedom". Viktor Frankl.
How to use Stop
STOP! Just pause for a moment
TAKE A BREATH
Notice your breathing as you breathe in and out. In through the nose, out through the mouth.
OBSERVE
What 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?
PRACTISE WHAT WORKS - PROCEED
What is the best thing to do right now?
What is the most helpful thing for me, for others, for the situation?
What can I do that fits with my values?
Where can I focus my attention right now?
Do what will be effective and appropriate.
Bonus P- PULL BACK - PUT IN SOME PERSPECTIVE
DON'T BELIEVE EVERYTHING YOU THINK!
What's 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
HOW TO USE STOPP
Practise 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
Practise STOPP by running through all the steps several times a day, every day...when you don't 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.
Always remember that you matter, you are worthy and you are loved exactly the way you are!
If you would like more information and support on how to mange your emotions, just head to Contact me Page and drop me a message- simple as that.
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