The STOP Method: For When You’re Feeling Low

It happens. We’ve all been there. Some days, you just don’t feel like yourself. The STOP method is something I use when I’m feeling down, and want to get back to good. Try it for yourself next time you’re feeling a little low:


Stop. Physically, literally stop moving. Stop whatever you’re doing. Freeze in place. Take a step back from whatever you’re doing, if you feel comfortable. Stop engaging with whatever you’re doing.

(T)ake a breath.

Take a breath. (or two or three.) Inhale for five seconds, pause at the top of your breath, then exhale for seven seconds. Focus only on breathing. Take as long as you need.


Observe. Pay attention to any discomfort you feel in you body. Scan from head to toe. Observe your heart rate or any areas of restlessness. What emotions are you feeling? Name them. What is going on in your environment?

(P)roceed with purpose.

Proceed with purpose. What is it that you need right now? Is it rest? Food? What is realistically manageable right now? What is going to serve you right now? Is it getting back to work for 20 minutes? Calming down with a shower? Decide what is in your best interest and commit to it.

❤ Always!

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