Guided technique · Mindfulness · 1 min

STOP: a one-minute pause

A one-minute pause in four steps: Stop, Take a breath, Observe what is happening inside and around you, then Proceed with a choice.

Level: Beginner · Free — no account needed to read

A one-minute pause in four steps: Stop, Take a breath, Observe what is happening inside and around you, then Proceed with a choice.

Why it may help

Strong feelings push us to react fast. A short, structured pause creates room between the feeling and the action, so you can respond rather than react.

When to use it

• you feel a surge of anger, panic or frustration
• you’re about to say or send something in the heat of the moment
• you’re switching between demanding tasks

Helps with

• Strong feelings
• Reacting too fast

How to do it

1. Stop. Pause whatever you are doing, for just a moment.
2. Take a breath — one slow, full breath out. (about 10 seconds)
3. Observe. What am I feeling? What is my body doing? What is happening around me? (about 30 seconds)
4. Proceed. Choose one thing to do next that you won’t regret.

What the evidence says

Practical technique: A widely used, low-risk practice drawn from established approaches, but not tested much on its own. Its value is mostly that it is simple and harmless to try.

What was found

STOP is a practical skill taken from mindfulness-based programmes, which have good evidence for stress. Pausing before acting is also part of therapies for managing strong emotions.

What is uncertain

The four-step skill itself has not been tested much on its own.

Who it may not suit

If you are in real danger, act for your safety first. The pause is for moments when there is time to choose.

Where this comes from: Mindfulness-based programmes (MBSR, MBCT); Emotion regulation research.

Afterwards, ask yourself

What did you choose to do after the pause?