STOPP REFLECTIVE WORKSHEET
When something triggers a strong reaction, the mind and body can move quickly into automatic thoughts, urges and actions. STOPP is a memorable sequence that creates a small pause between what happens and what you do next.
The five steps are: Stop and step back; Take a breath; Observe; Pull back for perspective; and Practise what works. The worksheet gives each step its own gentle prompt and writing space. You can notice the thought or image, identify feelings and body sensations, widen the view and choose a response that fits your needs, values and the situation.
This is not about suppressing emotion or forcing yourself to calm down. Sometimes the most helpful response is reducing demands, leaving an overwhelming environment, asking for clarification, regulating sensory input or seeking support. If focusing on breathing feels uncomfortable, use another grounding point such as your feet, the chair or an object you can see.
Practise with manageable situations first so the steps become more familiar. Use it alone, with a therapist or as a reflective tool between sessions.
With warmth,
Maggie
Space to Breathe Therapy
This educational resource does not replace individual psychological or medical care.
