Noticing When to STOP

Originally published by Mind Meld Psychotherapy (MMP); updated for OSO Wellness

How often do you catch yourself spiraling—whether it's overanalyzing a conversation, stressing about an upcoming event, or feeling consumed by pressure that won’t let up? In those moments, you might not need a full therapy session—you might just need a mindful breath and a small reset.

That’s where STOP comes in.

What Is STOP?

The STOP technique is a widely used tool in Mindfulness-Based Cognitive Therapy (MBCT) and Dialectical Behavior Therapy (DBT). It was developed as a brief, on-the-spot grounding tool to help individuals build awareness, reduce reactivity, and gently return to the present moment.

STOP stands for:

S: Stop. Whatever you’re doing, pause. This short break interrupts the automatic stress response and gives your mind a moment to catch up with your body.

T: Take a breath.Breathe deeply and mindfully. A few seconds of slow breathing can begin to calm your nervous system.

O: Observe. Notice your thoughts, feelings, and body sensations. What’s happening around you? What emotions or physical sensations are you experiencing? Don’t judge—just notice.

P: Proceed. With greater clarity and calm, decide how you want to move forward. Respond thoughtfully, not reactively.

Why STOP Is Useful in Therapy

The STOP technique is often introduced in therapy to help clients become more aware of how stress shows up in their body and mind. It’s especially helpful for:

• Managing anxiety or panic in the moment

• Pausing before emotional reactivity

• Navigating triggers without losing control

• Returning to the present moment when feeling overwhelmed or scattered

Because it takes less than a minute, STOP can be used anywhere—during a conversation, before sending an email, or even while driving (just don't close your eyes during the "breathe" part!).

Therapy Handout Use

This blog also serves as a patient handout and can be printed or shared digitally with clients. You can also download the DBT STOP skills worksheet here.

We Encourage you to:

• Practice STOP once per day, even when not stressed, to build the habit

• Journal what they observe during STOP to build insight

• Use it as a lead-in for therapy sessions when processing high-stress experiences

Try STOP Today

Mindfulness doesn’t require an hour on a yoga mat—it can start with a single breath. Techniques like STOP help us stretch our awareness, regulate emotions, and re-enter our lives with clarity and care.

At OSO Wellness, we believe in accessible, flexible strategies that support your mental wellness in real time.

Need help integrating tools like STOP into your day-to-day life? Call us at (804) 409-7525 or visit the Client Portal to book a session with one of our compassionate clinicians.