STOP (Crisis "pause button")
What is this for?
Use STOP when you're about to react on impulse (text, yell, self-sabotage, shut down). It helps you not make it worse and choose the next step on purpose.
Step-by-step
Step 1 — S: Stop
- Pause. Don't react.
- If it helps, say (in your head): "Stop."
- Hold still for 1–2 breaths.
Step 2 — T: Take a step back
- Physically step back, sit down, or put your phone down.
- Take one slow breath. Let your shoulders drop.
Step 3 — O: Observe
Notice, without judging:
- What happened (just the facts)?
- What's happening inside (thoughts, feelings, urges)?
- What are other people doing or saying?
Step 4 — P: Proceed mindfully
Ask yourself:
- "What do I want from this situation?"
- "What will make this better or worse?"
- "What would Wise Mind choose?"
Then do one next helpful action (even tiny).
If you get stuck
Pick one:
- TIPP (if your body is in panic/rage)
- ACCEPTS (if you need a safe distraction)
- Self-Soothe menu (if you need comfort)