Learn this one key skill !
STOPP is CBT in a nutshell.
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.
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.
PULL BACK – PUT IN SOME PERSPECTIVE
PRACTISE WHAT WORKS – PROCEED
STOPP – video
The steps explained
Stop! Say it to yourself, in your head, as soon as you notice your mind and/or 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 Breath. Breathing a little deeper and slower will calm down and reduce the physical reaction of emotion/adrenaline.
In through the nose, out through our mouth – the brain’s reset mechanism.
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.
Observe. We 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 (etc).
Noticing helps us to defuse from those thoughts and feelings and therefore reduce their power and control.
Pull back / Put in some Perspective. The thought challenging of CBT. Thinking differently.
Don’t believe everthing you think! Thoughts are thoughts – NOT statements of fact.
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 / Proceed. This 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.
Shift our focus of attention.
STOPP video – longer version
De-Stress NOW video – using STOPP