The STOPP Skill: pause before you react
When emotions feel intense, it can be easy to react quickly. The STOPP skill helps you pause, slow things down, and choose how to respond.
Free to try · Responses are private & encrypted
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What does the The STOPP Skill Activity cover?
- Stop: pause before acting
- Take a breath and slow it down
- Observe your thoughts, emotions and body
- Pull back and look at the wider perspective
- Proceed with a chosen response, then note how the pause affected what you did
Who is this The STOPP Skill Activity for?
Helpful if you:
⚡ React quickly when emotions run high
🔁 Regret things you said or did in the heat of the moment
🧭 Want a simple way to pause and choose
For therapists:
Assign the STOPP Skill as a core in-the-moment technique for clients working on emotion regulation or impulsive reactions. Practise it in session and review the client's reflections on how pausing changed their response. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Linehan, M. (2015). DBT Skills Training Manual. Wells, A. (2009). Metacognitive Therapy for Anxiety and Depression.
