STOPP FIVE-COLUMN PRACTICE SHEET
The STOPP sequence can be easier to remember when it is practised with a real situation. This five-column sheet lays the complete process out across one page so you can see how the pause develops from noticing the trigger to choosing the next helpful action.
Begin by recording one recent situation, thought, image or trigger. The first column helps you stop before reacting. The second explores what supports a pause. The third creates space to observe thoughts, emotions, body sensations and urges. The fourth invites perspective: what is fact, what is interpretation, and what else might be true? The final column asks what action would be useful, compassionate and consistent with your values.
Short notes are enough. You do not need to complete every box or produce a perfectly balanced thought. The aim is flexibility, not self-correction. Over time you may notice repeating triggers, predictions or responses and identify what genuinely helps.
This can be used independently, in therapy or as a between-session practice sheet. Begin with situations that feel manageable and seek support if reflection becomes overwhelming.
With warmth,
Maggie
Space to Breathe Therapy
This educational resource does not replace individual psychological or medical care.
