STOP

Just pause for a moment.

 

TAKE A BREATH

Notice your breathing in and out.

In through the nose, out through the mouth.

 

OBSERVE

• What thoughts are going through your mind right now?
• Where is your focus of attention?
• What are you reacting to?
• What sensations do you notice in your body?

 

PULL BACK – PUT IN SOME PERSPECTIVE

• DON’T BELIEVE EVERYTHING YOU THINK!
• What’s the bigger picture?
• Take the helicopter view.
• What is another way of looking at this situation?
• What advice would I give a friend?
• What would a trusted friend say to me right now?
• Is this thought a fact or an opinion?
• What is a more reasonable explanation?
• How important is this?  How important will it be in 6 months time?
• It will pass

 

PRACTICE WHAT WORKS – PROCEED

• What is the best thing to do right now?
• What is the most helpful thing for me, for others, for the situation?
• What can I do that fits with my values?
• Where can I focus my attention right now?
• Do what will be effective and appropriate.