S T O P technique for stress reduction.

(From Palouse Mindfulness Based Stress Reduction Program)

Practice the following, whenever possible:  The next time you encounter a stressful situation these steps will come more naturally.

S- STOP AND PAUSE WHATEVER YOU ARE DOING AND CATCH YOURSELF.

T- TAKE A DEEP SLOW BREATH OR TWO MINDFULLY.

O- OBSERVE AND NOTICE WHAT IS HAPPENING WITH YOU RIGHT NOW INCLUDING:

YOUR BODY SENSATIONS –

1.   WHAT ARE YOU FEELING?

2.   HOW IS YOUR HEART RATE,

3.   ANY PAIN BEING EXPERIENCED?

WHAT ARE YOU THINKING ABOUT?

1.   ANY JUDGEMENTS?

2.   I SHOULD’NT HAVE DONE THIS OR SAID THAT ..

WHAT EMOTIONS ARE RUNNING THROUGH YOU RIGHT NOW?

1.   ARE YOU ANGRY,

2.   SAD

3.   FRUSTRATED

SIMPLY OBSERVE THE FEELINGS AND SENSATIONS- DON'T REACT TO THEM IMMEDIATELY. CONTINUE BREATHING  SLOWLY AND DEEPLY AND LET THESE FEELINGS SLOWLY DISSOLVE. THEN ACT ON WHAT IS ESSENTIAL TO BE DONE.

P- PROCEED WITH AWARENESS AND KINDNESS- KINDNESS FOR YOURSELF AND THEN OTHERS.