Navigating Overwhelming Emotions: The STOP/P Process

In the midst of overwhelming emotions, it's common to feel lost and disconnected from rational thinking. Having a structured approach to regain control can be immensely beneficial during such moments. One powerful technique is the STOP/P process, which comes in two versions: the original, rooted in mindfulness, and an adapted version incorporating Cognitive Behavioural Therapy (CBT) elements. In this blog post, I'll explore both processes and discuss how they can serve as valuable tools for those grappling with anxiety or intense emotions.

The original STOP process, developed by Ciarrochi and Bailey, is a four-step mindfulness-based approach designed to create a mindful pause. Here's how it works:

S: Slow Down - Begin by guiding your focus to your breath. Gently encourage slower, intentional breathing, using techniques like box breathing for about a minute. Remarkably, just one minute of mindful breathing can make a significant difference.

T: Take Note - As you settle into your breathing rhythm, immerse yourself in the experience. Pay close attention to each inhale and exhale. When the mind inevitably wanders, gently bring it back to the breath.

O: Open Up - Allow thoughts and feelings to flow through you without attempting to suppress or eliminate them. This step encourages acceptance and provides space for emotions to be acknowledged.

P: Pursue Values - Reflect on the kind of person you aspire to be in this moment, despite the emotional turmoil. Consider how you can align your actions with your values, even in the face of difficulty. This step helps guide you towards what truly matters to you.

Vivyan, from getselfhelp.com, has expanded the original STOP process by introducing an additional P. This adapted version includes more structured questioning, which can be incredibly insightful but may be overwhelming for those already in a state of dysregulation, so do keep this in mind. Here's an overview:

S, T, and O: Same as the Original Process - The first three steps mirror those of the original STOP process, emphasising slowing down, taking note, and opening up to emotions and thoughts.

P: Gain Perspective - This step prompts you to consider the bigger picture. It encourages you to think about alternative viewpoints and differentiate between facts and opinions. Questions like "What would a trusted friend say?" and "How significant will this be in six months?" guide this process.

P: Prioritise Values - In this step, you're encouraged to dive deeper into understanding your values and how they can inform your actions. Questions like "What kind of person do you want to be in this situation?", "How does this align with your long-term goals and aspirations?" and "What actions can you take that resonate with your core values?"

While both versions of the STOP/P process can be incredibly effective, it's essential to consider your current state of emotional regulation. The original version may be more suitable during moments of crisis, as it focuses on grounding techniques. The adapted version, with its structured questioning, can provide valuable insights but may feel overwhelming for some.

In times of intense emotions or anxiety, having a structured approach like the STOP/P process can be a beacon of light. Whether you prefer the original mindfulness-based version or the adapted CBT-influenced approach, these techniques provide valuable tools to navigate overwhelming feelings. By slowing down, taking note, opening up, and aligning actions with values, you can regain control and move forward with purpose and clarity. Remember, it's important to choose the approach that resonates most with you and be gentle with yourself in the process.