Post by Bex on Aug 26, 2013 15:08:13 GMT
When I was going through CBT there was one particular method that stuck with me and which I still use all of the time. It seems to make a big difference to a lot of things in my life but particularly irrational thinking, anxiety, panic attacks and anger. I thought that it may be of use to some people here, so this is what I was taught.
S - STOP and step back. You can do this in your mind or actually take a physical step back wherever you are. This is to tell your mind that you are about to start the STOPP method and will get you in the right frame of mind.
T - Take 5 deep breaths. In through the nose, hold for 3 seconds and then out through the mouth. Think of the word 'relax' as you're breathing out to completely mellow your body as well as your mind.
O - Observe the situation around you. What exactly is happening? It could be something small such as dropping a spoon that sets you off, or something bigger. Whatever it is, make sure you know exactly what you're getting angry/upset/panicky about.
P - Put things into perspective. You can think of the situation from someone else's perspective (such as a friend or family member) or from your own perspective. I prefer to do the latter and think "What would non-panicky Bex think of this?" or "What would rational and calm Bex think of this?" When you put things into perspective you'll find things become a lot clearer all of a sudden.
(P) - Practice. This may seem like an odd one but it really does help to practice the method. Try doing it whilst you're making a cup of tea, when you wake up in the morning and when you go to bed. The more you can do this without even thinking about it, the easier it will become when you need it the most.
I hope this helps some of you, in some way!
Bex x
S - STOP and step back. You can do this in your mind or actually take a physical step back wherever you are. This is to tell your mind that you are about to start the STOPP method and will get you in the right frame of mind.
T - Take 5 deep breaths. In through the nose, hold for 3 seconds and then out through the mouth. Think of the word 'relax' as you're breathing out to completely mellow your body as well as your mind.
O - Observe the situation around you. What exactly is happening? It could be something small such as dropping a spoon that sets you off, or something bigger. Whatever it is, make sure you know exactly what you're getting angry/upset/panicky about.
P - Put things into perspective. You can think of the situation from someone else's perspective (such as a friend or family member) or from your own perspective. I prefer to do the latter and think "What would non-panicky Bex think of this?" or "What would rational and calm Bex think of this?" When you put things into perspective you'll find things become a lot clearer all of a sudden.
(P) - Practice. This may seem like an odd one but it really does help to practice the method. Try doing it whilst you're making a cup of tea, when you wake up in the morning and when you go to bed. The more you can do this without even thinking about it, the easier it will become when you need it the most.
I hope this helps some of you, in some way!
Bex x
x