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 Behavioral Therapy (CBT), Dialectical Behaviour Therapy (DBT), and mindfulness meditation to help you more effectively address and manage your emotional response to a challenging, difficult, or rage-inducing incident.

STOPP stands for:

S – Stop!
o Just pause for a moment.


T – Take a Breath
 Notice your breathing as you breathe in and out.


O – Observe

What thoughts are going through your mind right now?
Where is your focus of attention?
What are you reacting to?
What sensations do you notice in your body?


P – Pull Back – Put in Some Perspective

 What’s the bigger picture?
 Take the helicopter view;
 What is another way of looking at this situation?
 What would a trusted friend say to me right now?
 Is this thought a fact or an opinion?
What is a more reasonable explanation?

 How important is this? How important will it be in 6 months’ time?


P – Practice What Works – Proceed

What is the best thing to do right now? For me? For others? For the situation?
What can I do that fits with my values?

 Do what will be effective and appropriate


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