Stop

Interrupt your negative thinking with the command “STOP”. Before the emotion you’re feeling gets out of control, freeze for a moment and pause with what you are doing.

Take a breath

Take a step back. Allow yourself a little time to sort through your emotions. Practice some deep breathing techniques to slow your heart rate down.

Observe

How might a stranger describe the situation? Try to notice what’s happening without judgmental language. Observe your thoughts, feelings, and behavior. How does your body feel?

Proceed

Purposefully and mindfully proceed with your next activity, one step at a time. What outcome would be consistent with your wants, needs, and values?

Tipp the temperature

Hold your breath and place your face in a bowl of cold water. Alternatively, you could hold an ice pack on your cheeks for 30 seconds.

Intense exercise

Work up a sweat. Use your energy by doing a cardio workout, such as running, lifting weights, or playing a physically demanding sport.

Paced breathing

CONTROL YOUR BREATHING. Breathe in deeply through your nose for four seconds, and then breathe out through your mouth for six seconds.

Paired muscle relaxation

While you're focusing on your breathing, Try to tense the muscles in your body. Focus on how your tension feels.

Imagery

Imagine your safe place with everything you need in one spot. Or imagine your self-coping successfully in the difficult situation that you are in right now.

Meaning

Try and find meaning in the moment; look at your values and purpose. Focus on the things that are important to you.

Prayer

Prayer can mean different things to everybody. For example, it may be to pray to the higher god, or maybe it means praying to find strength within yourself at that moment.

Relaxing action

Do something relaxing for yourself to try and find peace and calm. Read a book, have a bath, listen to music or go for a walk.

One thing in the moment

Mindfully focus on the moment and keep your attention on your task.

Vacation

Give yourself a short vacation. Switch off your phone, and give yourself a mini-break that you know you deserve.

Self Encouragement and rethinking

Practice positive self-talk. Say things such as " I am braver than I think" or "I can do this".