Reducing high anxiety,
"STOPP"
What is "STOPP"?
This is a technique that allows you to gain some distance between distressing thoughts and feelings.
It can reduce the physical reaction of emotion/adrenaline at times of high stress, and helps you to find some calm to help think more logically and rationally.
How to use STOPP
Read through the steps often to familiarise yourself with them.
Start to practice STOPP fully by running through the procedure several times a day, even if you don’t need it.
Start to use it for the little things that upset you. Do you find it easy to follow?
If you find you are struggling a bit maybe carry around a reminder of STOPP you can use to guide you.
Gradually, you will find that you can use it for more distressing situations. It will become automatic over time. It takes practice and patience.
The earlier you use STOPP, the easier and more effective it will be.
Read through the steps often to familiarise yourself with them.
Start to practice STOPP fully by running through the procedure several times a day, even if you don’t need it.
Start to use it for the little things that upset you. Do you find it easy to follow?
If you find you are struggling a bit maybe carry around a reminder of STOPP you can use to guide you.
Gradually, you will find that you can use it for more distressing situations. It will become automatic over time. It takes practice and patience.
The earlier you use STOPP, the easier and more effective it will be.
The technique
“STOP!” Just pause for a moment. Say it to yourself, in your head, as soon as you notice your mind andor your body is reacting to a trigger/stress.
TAKE A BREATH – Notice your breathing as you breathe in and out. Slowly breathe in through the nose, out through the mouth.
OBSERVE – We can notice the thoughts going through our mind, we can notice what we feel in our body, and we can notice the urge to react impulsively.
What thoughts are going through your mind right now?
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.
Thoughts are thoughts, NOT statements of fact.
What’s the bigger picture?
What is another way of looking at this situation?
What advice would I give a friend?
And remember, this will pass.
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.
The earlier you use STOPP, the easier and more effective it will be.
A.C.E.
What is A.C.E.?
A.C.E. (Also known as ‘dropping anchor’) is a technique you can use for handling difficult thoughts, feelings, emotions, memories, urges and sensations. It can help to:
- Switching from auto-pilot and engage in life
- Ground and steady yourself in difficult situations
- Disrupt rumination, or obsessive or worrying thoughts
- Focus your attention on the task or activity you are doing
- Develop more self-control
- ‘Circuit-break’ impulsive, compulsive, aggressive, addictive or other problematic behaviours.
How to use A.C.E.
Dropping anchor helps us navigate emotional overwhelm or “thought storms”. Here’s a couple of tips on how best to use it.
MODIFY IT TO SUIT YOU
There are many ways you can modify this exercise to accommodate your needs, as long as you stick with the main principles. If you’re pushed for time, just do a 30-second version: run through the ACE cycle once. If you have more time, run through the cycle slowly, for 5 to 10 minutes.
PRACTICE OFTEN
You can practice this technique at any time. It’s a good idea to practice it often in less challenging situations, when your thoughts and feelings are less difficult, so you can build up your skill levels. Ideally, over time, you will become familiar enough with it to be able to effectively use it in more challenging situations – when your thoughts and feelings are more difficult.
The technique
A: Acknowledge your thoughts and feelings
Silently and kindly acknowledge whatever is ‘showing up’ inside you: thoughts, feelings, emotions, memories, sensations, urges. Take the stance of a curious scientist, observing what’s going on in your inner world. And while continuing to acknowledge your thoughts and feelings, also….
Note: you are not trying to turn away from, escape, avoid or distract yourself from what is happening in your inner world. The aim is to remain aware of your thoughts and feelings, continue to acknowledge their presence, and at the same time, come back into and connect with your body. In other words, you are expanding your focus: being aware of your thoughts and feelings, and aware of your body, while actively moving it.
C: Come back into your body
Come back into and connect with your physical body. Try some or all the following, or find your own methods:
- Slowly push your feet hard into the floor.
- Slowly straighten up your back and spine; if sitting, sitting upright, and forward in your chair.
- Slowly pressing your fingertips together
- Slowly stretch your arms or neck, shrugging your shoulders.
- Slowly breathing
And while acknowledging your thoughts and feelings, and connecting with your body, also…
NOTE: Please don’t skip the A of ACE; it’s so important to keep acknowledging the thoughts and feelings present, especially if they are difficult or uncomfortable. If you skip the A, this exercise will turn into a distraction technique – which it’s not supposed to be.
E: Engage in what you’re doing
Get a sense of where you are and refocus your attention on the activity you are doing. Again, you could try some or all the following suggestions or find your own methods:
Look around the room and notice 5 things you can see.
• Notice 3-or-4 things you can hear.
• Notice what you can smell or taste or sense in your nose and mouth
• Notice what you are doing
End the exercise by giving your full attention to the task or activity at hand. Ideally, run through the ACE cycle slowly 3 or 4 times, to turn it into a 2-to-3-minute exercise.
The 5-4-3-2-1 method
What is the 5-4-3-2-1 method?
Panic attacks can make you feel detached from reality because the intensity of the anxiety can overtake other senses.
The 5-4-3-2-1 method is a grounding technique and a type of mindfulness that helps direct the focus away from sources of stress. It’s a practical tool to regain focus on the present situation, helping you to let go of anxious or stressful thoughts.
How to use the 5-4-3-2-1 method?
The 5-4-3-2-1 method involves engaging the five senses to help bring you back to the present moment and focus on your surroundings. This can help calm anxiety and reduce stress by shifting attention away from anxious thoughts and onto tangible, physical experiences.
The technique can be used anywhere and at any time, making it a versatile tool for managing anxiety. I like to use it while taking a 20-minute walk as being outside compliments the practice, especially as there’s more to see and experience while taking a walk rather than sitting at home.
By focusing on what you can see, hear, touch, smell, and taste, you can interrupt the cycle of anxiety and create a moment of mindfulness and calm. Practising this method regularly can improve your ability to stay grounded and present in stressful situations.
The technique
To use this method, complete each of the following steps slowly and thoroughly. Try to take deep, mindful breaths in between and throughout.
- Look at five separate objects: Think about each one for a short while. For example, you might see people walking by, birds flying, or raindrops on a window. Take a deep breath in between each object you name to help level your breathing and calm down. Not always easy, but I tend to try to find and focus on natural objects rather than man-made, eg, trees rather than cars.
- Listen for four distinct sounds: You might hear people talking, birds chirping, cars moving, or even your own footsteps.
- Touch three objects: Consider their texture, temperature, and what their uses are. This could be the chair you’re sitting on, the ground you’re standing on, or a table you’re touching.
- Identify two different smells: This could be the smell of coffee, soap, flowers, or an air freshener. Close your eyes if it helps to block out distractions.
- Name one thing you can taste: Notice the taste in your mouth or try tasting coffee, chocolate or anything else with a relatively distinct or strong taste.
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