The STOP Skill

Crises happen all the time, whether you’re in college or not. From academic stress, to social and family stress, it can be helpful to have tools to help you manage situations and events that cause emotions to run high. Sometimes when our emotions run high, we’re tempted to act impulsively or reactively – meaning that we don’t think about the consequences of our words or actions in the moment. Sometimes we end up regretting what we’ve said or done when we act impulsively. The STOP skill can be used to help make better decisions in the moment.

  • Stop
  • Take a step back
  • Observe
  • Proceed mindfully

The first step, stop, is freezing in the moment. Instead of angrily saying something back to someone – it’s pausing. Next, take a step back, ask yourself how you want to respond. It’s important here to give yourself time to cool off or calm down. Observe is next – what is going on around you? How do you feel? Sometimes we want to assume we know everything that is going on in a situation, but that’s not usually the case. Take time to gather information so you can understand what is going on with other people involved. Lastly, proceed mindfully. Whatever the situation, there is an optimal outcome – how can you respond to the situation so that your goals are met? What do you want out of the situation? After utilizing the STOP skill, you can move forward calmly and towards a better outcome.

Like all skills, the STOP skill can be difficult to master, but practicing it can help you handle distress and difficult situations easier!

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