Adding a Mindful Pause, at the right moment
When anxiety spirals, it’s easy to feel carried away by automatic thoughts. The STOP technique offers a mindful pause — a moment to breathe and choose your next step with intention.
What STOP Stands For
All you have to do is note down the ABCDE for an event or situation, and it’ll help you to get a good idea of what happens, and how you possibly could change the way you see it.
S – Stop
Pause whatever you’re doing.
T – Take a Breath
Notice one steady inhale and exhale. Fill it going in, and out, your chest expanding.
O – observe
Notice your thoughts, feelings, and body. No judgement.
D – Proceed
Choose your next step gently, even if that’s doing nothing for now.
Even a brief pause might be enough to shift the pattern of anxiety. This isn’t about getting it perfect — it’s about giving yourself permission to reset.
Even the smallest pause can create space for change.
By using STOP it can give you a pause, which can interrupt a cycle and anchor you right now, and not play out an old script or behaviour.
