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Problem-Solving, Coping & Relapse-Prevention Lesson 2 of 10
Practice pausing, taking a breath, observing, and stepping back before choosing your next action. Record how you use each part of STOPP in everyday moments.
Goal: Practice the full STOPP sequence five times daily (three planned, two in-the-moment) for 14 days.
Freeze, plant both feet.
Verbal Cue: “Pause.”
Pro-tip: Physical stillness signals the brain to switch modes.
One slow in-breath (4 sec) + longer out-breath (6 sec).
Verbal Cue: “In … out.”
Pro-tip: Longer exhale triggers vagal calm.
Notice what’s happening inside and outside: thoughts, feelings, body, surroundings.
Verbal Cue: “I notice …”
Pro-tip: Label don’t judge. Just facts.
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).
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.
Tip: You can jot your STOPP check-ins on the worksheet or in your phone notes.
0/10 lessons completed
Next up: Diaphragmatic Breathing
When problems pile up, structured thinking can help you slow down and choose your next move wisely. Tools like the Five-Step Problem Solver help organize decisions when there’s time to reflect. But not every situation gives you that luxury. Sometimes emotions hit fast, and you need a quicker way to reset before you react.
When emotion spikes, the “thinking” brain goes offline in seconds. The STOPP micro-routine:
S top · T ake a breath · O bserve · P ull back · P roceed. Creates a six-second gap that brings the prefrontal cortex back online so you can respond, not react. Originally adapted from Linehan’s STOP DBT cue and Wells’s metacognitive pause, clinical pilots in anxious and impulsive populations show rapid drops in heart-rate, rumination, and behavioral regret.
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.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Define-Brainstorm-Weigh-Choose-Plan.
Stop·Take breath·Observe·Pull back·Proceed.
4-7-8 cycle, 5 min twice daily.
Tense-release head-to-toe audio (10 min).
Snap band + substitute balanced thought.
Rehearse coping scene in vivid detail.
Early-warning signs + action list + supports.
Specific-Measurable-Achievable-Relevant-Timed.
“This is tough; others feel this; may I be kind.”
Look back at logs; choose one tweak for next week.
STOPP Card
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