If you’re struggling with controlling your emotions, consider how to STOPP (Vivyan, 2015). STOPP is a strategy that will help you in the heat of the moment when you are dealing with intense emotions. It incorporates aspects of Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), and Mindfulness to help you more effectively address and manage your emotional response to a challenging, difficult, or rage-inducing incident.
STOPP stands for:
S – Stop! Just pause for a moment.
T – Take a Breath. Notice your breathing as you breathe in and out.
O – Observe
P – Pull Back – Put in Some Perspective
P – Practice What Works – Proceed
If you learn only one skill that will help you to more effectively regulate your emotions, this should be the one you learn. Learning how to pause in between an intense emotional reaction and your ensuing actions is one of the most valuable and life-changing skills that a person can have. Practice STOPPing, and you will be in a great position to manage your most difficult emotions.