When we are feeling stressed or are faced with an emotionally heightened situation, it’s very easy for us to fall back into habitual, mindless ways of reacting. Unfortunately, this often means that we react in ways that are not helpful or constructive.

E.g. You are running late for a meeting and still need to drop your 4-year old off at kindy. He does not want to put on his shoes and jacket, resulting in you losing your temper and shouting at him.

Bringing mindful awareness to these situations can help you respond skillfully and constructively, rather than reacting in a way that leaves you feeling guilty and disappointed in yourself afterwards.

The STOP technique can help you to come fully to the present moment and observe what is happening, instead of just reacting.

Practising the STOP technique:

S: Stop. Don’t react. Just take a moment to reflect.

T: Take a breath. Slowly breathe in and out. Observe your breath. Notice your belly expanding and deflating.

O: Observe your experience without judgement. Notice what you are feeling in your body, and the thoughts that are going through your mind. What are you saying to yourself? What emotions are you experiencing in this moment?

P: Proceed. Respond in a way that feels right to you and sits well with your values.

This is a really simple and easy technique to use, but it can make a significant difference to how you handle stressful and difficult situations.

Remember, the goal is not necessarily to feel better, but to come out of automatic pilot mode and become aware of things as they are in this moment.