How to Reduce Anxiety with S.T.O.P Mindfulness Technique

Have you ever felt like you’re seconds away from an anxiety attack?

You’re having a regular day at work and all of a sudden you feel this strange tingling in your feet. You find it difficult to breathe, your body feels numb and before you know it, you’re trying to do everything you can to escape the dreaded panic attack.

If you’re suffering from panic attacks, remember you’re not alone. One in every 75 people across the world suffers from panic attacks at one point or the other.

There are several ways you can combat panic attacks and mindfulness is just one technique that has proven useful in combating this terrible affliction.

In this article, we’ll show you a quick mindfulness technique that you can use anytime, anywhere to reduce anxiety.

Here’s what you need to do — next time you feel an onset of a panic attack or are just overwhelmed by stress and anxiety, just STOP. By this, we mean try the S.T.O.P Mindfulness technique to bring your mind back to the present moment.

Reduce Anxiety with S.T.O.P Mindfulness Technique

S.T.O.P mindfulness technique is a short technique that has proven to be extremely effective in mitigating the negative effects of stress and anxiety.

S.T.O.P, in this scenario, stands for:

S — stop what you’re doing. Whatever it is, just stop!

T — take a few deep breaths. For the next 30 seconds to 1 minute, just take a few deep breaths. Follow the breath as you inhale and exhale. Feel the breath coming in and out of your nose. Notice the sensation in your body. Maybe you feel the breath more in your abdomen or in your lungs.

O — observe your experience just as it is. Observe the thoughts, emotions, and feelings. Remind yourselves that thoughts are not facts; they are not permanent. Notice the emotions and see how they are being experienced in the body. Name these emotions. It may be fear, sorrow, anger. Research indicates that just naming these emotions can lessen their impact. Finally, notice your body and your posture. Are you standing or sitting? Are you feeling any discomfort? Do you feel any pain or ache? Just observe the impact of these emotions on the body.

P — proceed with something that will support you for the moment. Read a book, talk to a friend, make yourself a warm cup of tea. Whatever it is you’re doing, be completely mindful of it.

Do this activity for 5-10-15 minutes and then get back to what you were doing originally.

If you still feel anxious, just repeat the whole process. Eventually, you will notice your anxiety fading away.

For more tips on how you can reduce anxiety with meditation and yoga, you may refer to these articles below:

• 3 Simple Yoga Poses to Reduce Anxiety
• Practice Balasana (Child’s Pose) to Combat Anxiety
• 3 Pranayama Breathing Techniques for Beginners