1-3 min
STOP Technique
Stop, Take a breath, Observe, and Proceed. This short mindfulness pause creates space between trigger and reaction — useful in panic, anger, or overwhelm.
SStop
Freeze for a moment — don't react yet
TTake a breath
Breathe in through the nose, out through the mouth
OObserve
What is happening in body, emotions, and thoughts?
PProceed
Choose your next step with awareness
Learn more about how this works
How STOP works
STOP is a mindfulness-based pause used in DBT and stress management. It interrupts automatic stress reactions by inserting a brief gap between trigger and response — enough to regain choice.
When to use STOP
- Right before reacting in anger or panic
- When overwhelmed by news or messages
- During urges to avoid or escape
- Any time you notice autopilot taking over
What you'll notice
- A few seconds of space before reacting
- Clearer sense of what you actually need
- Lower intensity of the first emotional wave
- More control over the next small step
Other Techniques
Try other exercises that might help you.
2-Minute Breathing
Simple breathing exercise that calms your nervous system and reduces anxiety in just minutes 2-3 minPhysiological Sigh
Two inhales through the nose, one long exhale — the fastest way to release tension 1-5 min5-4-3-2-1 Grounding
A sensory technique that pulls you out of anxious thoughts by focusing on what's around you right now 3-5 min