Practice S.T.O.P.
Starting to feel too much or too little? These are signs that you’re at risk of acting from either your survival brain (based on defensive instincts) or emotional brain (based on emotion), not from your learning brain (based on thought).
At such times, practice the S.T.O.P. skill to connect with your learning brain:
- S → Stop: Instead of acting out of a sense of overwhelm, take a moment to pause.
- T → Take a step back: Do some deep breathing and/or grounding. Give yourself space to evaluate what is going on before acting.
- O → Observe: Notice what’s going on around you and inside of you.
- P → Proceed mindfully: Ask yourself “What can I do that is most likely to help me effectively address this situation?” or “What choices might make this situation better or worse?” or “What actions will help me be successful?”