https://psychcentral.com/health/4-quick-mindfulness-techniques
What is STOP?
STOP stands for Stop, Take a breathe, Observe, and Proceed. This four-step technique can be done in a minute or less.
If you're feeling stressed, overwhelmed or anxious , the STOP technique might help you calm down quickly. You can use it to ground yourself in times of stress or overwhelm.
How to use the STOP mindfulness technique
Stop what you are doing
The first step is to press pause on your thoughts and actions. This isn’t about fighting your thoughts or trying to “clear your mind,” but about mentally telling yourself that you’re about to shift your attention elsewhere.
Take a breath
This step is about paying attention to your breath. Breathing mindfully is a good way to center yourself in the present moment. You can inhale and exhale mindfully, paying attention to the sensation of breathing.
Observe
Observation is a key component of mindfulness : it’s about being aware of your internal and external world.
You can observe your:
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Bodily sensations: What physical sensations are you feeling? Is any part of your body sore or tense? What can you see, hear, taste, smell, and physically feel?
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Emotional state: What emotions are you feeling?
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Mental state: What are you thinking? What assumptions or judgments are you making about yourself?
The “observe” step of the STOP technique gives you the opportunity to check in with yourself and notice how a situation is affecting you.
Proceed
Once you’re ready, you can continue with whatever it is that you’re doing, whether you’re in the middle of a difficult conversation or trying to focus on homework.
Try to incorporate what you’ve learned — for example, if you’re in the middle of an important conversation with your sibling, and you feel irritated. Using the STOP method, you realize you’re too tired to think clearly, so you both choose to pause the conversation and return to it when you feel rested and calm.