Overload Stress
MBCT
STOP Method
Purpose:
The STOP Method is a simple, effective mindfulness tool that helps you pause, assess, and reframe your reactions in moments of stress. It allows you to regain control and clarity, especially during overwhelming moments of overload stress.
Science:
Reduces Overload Stress: The STOP Method interrupts the stress response by engaging the prefrontal cortex, allowing for a more balanced and logical approach to stressful situations.
Improves Emotional Regulation: By promoting mindfulness, it helps reduce emotional reactivity and enhances your ability to manage overwhelming feelings.
Restores Focus: Pausing in the moment allows you to recalibrate your thoughts, reducing cognitive overload and increasing clarity.
When to Use:
Before periods of overwhelming stress
(ie. when you’re starting to feel overwhelmed by a mountain of tasks, and upcoming deadlines)
During moments of overload stress
(ie. when your thoughts are racing, or you’re starting to spiral in a panic about not getting enough things done)
After overload stress has passed
(ie. to reflect and reframe your mindset in hindsight, find confidence in the fact that you got through the period of difficulty)
How to Use:
Stop: Pause what you're doing. Physically stop moving or thinking about the stressor. Just take a moment to breathe and reset.
Take a Breath: Focus on your breathing for a few seconds to calm your nervous system. This helps you detach from immediate emotional reactions.
Observe: Notice how you’re feeling. Acknowledge your thoughts, emotions, and physical sensations without judgment.
Proceed: Make a conscious choice on how to move forward, whether that’s taking action, asking for help, or choosing to reframe your thoughts.
Tools:
To practice a Thought Record try our:
Quick Guide
Visual Guide
STOP Method Journaling Guide