11/11/2025
Using the STOP Technique When you are Anxious or Overwhelmed:
We all have had those moments when our thoughts race, our chest tightens, and the world suddenly feels too loud, too fast, too much.
In those moments, you don’t need to have all the answers.
You just need to STOP.
It’s a simple yet powerful grounding practice to bring you back to the present.
🌸S — Stop.
Pause whatever you’re doing. Take a moment to simply be.
This is your permission to interrupt the cycle of automatic thoughts and reactions.
✨ T — Take a Breath.
Slow, intentional breathing calms your nervous system.
Try inhaling deeply through your nose for 4 counts, hold for 2, and exhale slowly through your mouth for 6.
One mindful breath can begin to shift everything.
👀O — Observe.
Notice what’s happening, inside and around you.
What are you feeling? Where do you feel it in your body? What triggered it?
Just observe, without judgment. You are gathering information, not blaming yourself.
💛P — Proceed.
Move forward with intention.
Now that you’re calmer and more aware, you can choose your next step consciously, not reactively.
It might be taking a walk, talking to someone you trust, or simply continuing your task but with clarity.
The STOP technique doesn’t erase anxiety, it helps you pause long enough to find your center again.
It reminds us that even in moments of overwhelm, we still have a choice.
I often teach this to my clients/students, but it’s also something I use myself.
Because no matter how much we know, we’re all human, learning, breathing, and finding calm, one pause at a time.
