1Learn CBT STOPP Card Skill
Problem-Solving, Coping & Relapse-Prevention: STOPP Card is your pocket-sized circuit-breaker for cravings, anger flashes, panic waves, and urge-driven habits.
Goal: Practice the full STOPP sequence five times daily (three planned, two in-the-moment) for 14 days.
Step 1: S, Stop
Freeze, plant both feet.
Verbal Cue: “Pause.”
Pro-tip: Physical stillness signals the brain to switch modes.
Step 2: T , Take a Breath
One slow in-breath (4 sec) + longer out-breath (6 sec).
Verbal Cue: “In … out.”
Pro-tip: Longer exhale triggers vagal calm.
Step 3: O, Observe
Notice what’s happening inside and outside: thoughts, feelings, body, surroundings.
Verbal Cue: “I notice …”
Pro-tip: Label don’t judge. Just facts.
Step 4: P, Pull Back
Mentally step into helicopter view: What would I tell a friend? What’s the bigger picture?
Verbal Cue: “This is a thought, not a fact.”
Pro-tip: Insert a Balanced Thought (see CR4).
Step 5: P, Proceed
Choose your next wise action, aligned with goals & values, not urges.
Verbal Cue: “So I will …”
Pro-tip: Tiny steps (< 5 min) beat grand plans.
Daily Drill Checklist
- Morning: STOPP with a neutral event (e.g., misplacing keys)
- Midday: STOPP again
- Evening: STOPP again
- Record 1 live use during an emotion ≥ 6/10
- Record 2nd live use during emotion ≥ 6/10
Tip: You can jot your STOPP check-ins on the worksheet or in your phone notes.
2Fill out the worksheet
Practice three planned STOPP check-ins and two in-the-moment check-ins daily for 14 days.
Date & Time : …
FAQs
I forget the steps mid-panic. Help!
Glance at the card; muscle memory grows after ~30 drills. Pair with Five-Senses Grounding (SM8) if breath alone isn’t enough.
Does ‘Pull Back’ mean suppress emotion?
No. It means de-identify (“I’m noticing anger” vs “I am anger”). Suppression backfires; decentering cools reactivity.
How is this different from Mindful Minute (SM7)?
Mindful Minute trains baseline attention; STOPP is a rapid deployment sequence for acute spikes.
Can I teach STOPP to kids?
Yes. Shorten to STOP (Stop–Take breath–Observe–Plan) and use colors or Super-Hero imagery.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
