Put an end to irrational thinking patterns, by using the 'STOPP Card Stragety'.
Learining this one essential skill can help you to take control of your emotions and your life.
STOPP Card Stragety
*STOP: Don't act impulsively. Wait!
*TAKE A BREATH: Breath in and out a few times slowly will calm you down.
*OBSERVE: What am I Focusing on? What am I thinking about? What is it that I'm reacting to? What am I feeling in my body?
*PERSPECTIVE: Consider the bigger picture. Is this fact or is it opinion?Could there be a different way of looking at this? Consider what someone else would say about it?How does this affect other people?How important is this situation right now?
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*PRACTISE WHAT WORKS: Consider the consequences. What is the best thing to do?
HOW TO USE STOPP:
*Practise the first two steps frequently for a few days - several times every day.
*Read through the steps regularly.
*Carry the STOPP Card reminders with you.
*Practise STOPP by working through each of the steps several times a day, every day...even when you don't need it.
*Start using it for minor upsets - when you notice yourself responding emotionally to something that's happening.
*Over time, you'll find that you can use it for more major and distressing situations. Like any new skill or habit, it will become automatic with practice!
You can print the STOPP card and keep it in your wallet or purse so that they're easy to pull out and use as a prompt when those cognitive distortions show up!
Take action and STOPP!