Unhelpful Thinking Styles
Information Handout
Recognise unhelpful thinking styles that impact your mindset. Learn to challenge them and develop healthier, more balanced thought patterns....
The STOP Technique (or STOPP Technique) is often referred to as CBT in a nutshell. STOP was developed by Ciarrochi & Bailey (2008) as an anger management tool but has become a popular tool for working with anxiety, overthinking, and a variety of other emotional difficulties.
Stop / Step Back
Take a moment. If your thoughts are spiralling, try telling them to 'STOP' either out loud or in your head. Caught in a drift? Try and ground yourself back to the present. If you're in a situation and can feel yourself about to react, stop your immediate impulse and take a step back.
Take a Breath / Turn Your Attention
Take a deep breath in through your nose, hold it for a second, and exhale slowly through your nose. Focus your mind on your breathing and notice every breath as you breathe in and out. If you struggle to focus on your breath, try and shift your attention to something else. What else can your senses observe in the room? A body scan/check in, or a 5,4,3,2,1 exercise can be handy here.
Observe / Opinions or Facts?
What thoughts are running through your mind right now? Where is your attention focused? What are you reacting to? What sensations are you feeling in your body? Don’t try and get rid of your thoughts, instead acknowledge them for what they are: words to be noticed, not facts. Don't believe everything your brain is telling you.
Put in Perspective / Pull Back
Consider the bigger picture. Take a step back and think of the helicopter view. You might want to ask yourself: is there another way to view this situation? What advice would you give to a friend? Or, what might a friend say to you right now? Is this thought a fact or an opinion? What is a more reasonable explanation? How important is this? How significant will it be in six months?
Having spent a short amount of time working through the STOP Technique acronym, we can proceed. Try to reflect on anything that has come up for you and remember for the next time. How does your new way of thinking or reacting align with your authentic self? How does this compare to your initial thoughts or intentions?
The STOP technique can be assisted with a worksheet and a thought record sheet.
