How does the STOP technique work for our mental health?

The STOP technique is a mindfulness practice used to defuse stress in the moment by pausing, taking a breath, and observing thoughts and feelings. It’s a simple, yet effective, way to create space between a trigger and a reaction, allowing for more mindful responses. 

Here’s how the STOP technique works:

1. Stop:

• Pause what you’re doing, both physically and mentally. 
• This can involve a brief pause to acknowledge a trigger or a more extended pause to step back from a situation. 
• It’s a way to interrupt a reaction and create space to think. 

2. Take a breath: 

• Slowly inhale through the nose and exhale through the mouth.
• This deep, conscious breath can help to calm the nervous system and signal to the brain that it’s safe.
• It can also help to slow down a racing mind.

3. Observe: 

• Notice your thoughts, feelings, and physical sensations without judgment.
• Become aware of what’s happening within and around you.
• Identify any negative thoughts or urges to react impulsively.

4. Proceed:

• After observing, choose a more mindful response to the situation. 
• Consider what would be a helpful action in the moment. 
• This could involve taking a step back, communicating calmly, or simply deciding to let the situation go. 

In essence, the STOP technique helps you:

• Create space: It gives you time to think and respond more consciously. 
• Reduce reactivity: It helps to calm the nervous system and decrease impulsive actions. 
• Gain perspective: It allows you to observe your thoughts and feelings without judgment. 
• Practice mindfulness: It helps you to become more present in the moment. 

The STOP technique can be practiced whenever you feel overwhelmed, anxious, or reactive. By making it a regular habit, you can learn to respond more mindfully to stress and other challenging situations