Reducing overwhelm with the S.T.O.P. technique  

The S.T.O.P. technique is a mindfulness practice to defuse stress in the moment. It helps you pause, slow down a racing mind, and reconnect with the present. By taking this short break, you can gain perspective and better regulate your response to pressure, allowing you to choose the best next step.

  • S: Stop what you are doing for a moment.

  • T: Take a few deep breaths. If you’d like to extend this, take a minute to breathe normally and naturally and follow breath coming in and out of your body.

  • O: Observe your experience just as it is, including thoughts, emotions, physical reactions. What thoughts do you notice? What emotions are present? How does your body feel? Sit with whatever arises for a few moments.

  • P: Proceed. Mindfully consider how you’d like to respond. What’s one thing you can focus on right now? What would be the right next step and would support your wellbeing?

A handful of gratitude 

Gratitude increases positive emotions and builds resilience by calming the stress response. The practice releases feel-good neurotransmitters like serotonin and oxytocin while lowering the stress hormone cortisol. Here is a short gratitude practice: "A Handful of Gratitude."

Exercise: Hold a finger while you identify something you are grateful for. Then next finger and so on. It could be something that happened, a person in your life, something in your home or outside. Use something specific and small like a friendly chat, the sun shining, special morning coffee. Make sure you feel the emotion in your body.

Creating space

Mindfulness helps you stop reacting and start responding. Instead of getting caught up in automatic habits like rumination or avoidance, mindfulness teaches you to observe your thoughts without getting entangled. This creates space to choose a deliberate, intelligent response that considers the long-term outcome, rather than just seeking immediate relief from discomfort.

  • Posture: Make sure your posture is upright but not stiff and it does not compromise your breathing. Ground through your feet.

  • Breath: Regulate your nervous system through your breathing rhythm. Longer inhales are energizing while longer exhales are calming.

  • Movement: Connect your breath to your movement. Give slow movement (walking meditation) or balancing a try.

  • Create space in the mind:

    • Take a pause from information input (disconnect from technologies during breaks).

    • Connect with an anchor in the body (feet, breath). When the mind wanders, bring it back to the anchor.

    • Take time to reflect after meetings instead of rushing into the next one.

    • Go for a walk i nature and take is the scenery. Be there, see, hear, smell.

    • Stop trying to multi-task.

Can’t find what you are looking for? Contact Danielle Feger at [email protected].