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STOPP

STOP Take a OBSERVE PULL BACK PRACTISE WHAT WORKS


BREATH PUT IN SOME PERSPECTIVE

Stop and step Breathe slowly


back from the once or twice
situation, in
your mind

Is this fact or opinion?


See the situation as an outside observer.
What’s happening? Is there another way of looking at it?
What am I reacting to? What would someone else see and make of it?
What am I thinking and What advice would I give to someone else?
feeling? What’s ‘the helicopter view’? What can I do that will be most helpful?
What are the words that my What meaning am I giving this event for me to Will it be effective and appropriate?
mind is saying? react in this way? How important is it right Is it in keeping with my values and
What physical sensations do I now, and will it be in 6 months? principles?
notice in my body? Is my reaction in proportion to the actual What is best thing to do, for me, for
Where is my focus of attention? event? What will be the consequences of my others, for the situation?
action?

www.getselfhelp.co.uk © Carol Vivyan 2010. Permission to use for therapy purposes. Adapted from Ciarrochi & Bailey 2008 www.get.gg