The STOP Technique, a quick, effective way to break that cycle and diffuse anger

 That mental spiral can be so intense. Here’s a quick, effective way to break that cycle and diffuse anger,

The STOP Technique (takes 60–90 seconds):

S – Stop.
Pause everything. Don’t say or do anything. Imagine hitting a mental “pause button.”

T – Take a breath.
Close your eyes (if possible) and take one slow, deep breath in through your nose, hold for 4 seconds, then release through your mouth. Do this 3 times if you can.

O – Observe.
Gently name what’s happening inside:
“I’m feeling angry. My thoughts are racing. My heart feels tight.”
Notice without judgment—just like watching clouds pass.

P – Proceed with purpose.
Ask: “What’s one kind thing I can do for myself right now?”
It might be putting your hand on your heart, walking outside, or repeating a calming phrase like:
“I am safe. I am not my thoughts. God is with me in this moment.”

If you’re faith-based, pairing this with a whispered prayer like “Lord, renew my mind right now” can bring peace faster than logic ever could.

Want me to help you write a custom calming affirmation or short breath prayer to use when this hits?

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