The Article below was published in Vol. 136, Issue 7 of the Lake Forest College Stentor on April 2, 2021.
By Health and Wellness Center Staff
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These past few months…even this past year…our days blend together, the work keeps coming, and we are rushing from one thing to the next. I can guess that if you are feeling overwhelmed right now, then you might not have asked yourself what you need in this moment. It is important to start to learn how you behave when you are overwhelmed. The better you understand yourself, the more information you have to help yourself feel less overwhelmed.
Adapted from Laurie J. Cameron’s mindfulness course, which teaches about a practice called STOP. The goal is to make space and clarity for yourself when you start to feel overwhelmed.
- First, the S in STOP is a fundamental step—essentially it is to simply stop. I know this can be very difficult at times, but Laurie suggests that it is the most important first step because it is what leads to creating space.
This first step aims to sort out and build your awareness of what your body, feelings, and thoughts are like when you feel overwhelmed. So you might notice a tightness in your chest, or that you talk very fast, or have little patience with your group project peers. As those feelings build up, you might be thinking that there is just no time to spare. When this is happening, allow yourself to be aware of this, work to slow yourself down, stop, and let your body rest.
- Next, the T in STOP is about taking three breaths. Take three slow easy breaths and recognize the value in pausing in that (or this) very moment. It may be beneficial for you to count to 10 as you take breaths, if you do not notice three are impactful for you.
- The O in STOP is to observe and be curious. Observe yourself and explore your senses. What do you notice about your body, be present to any tension or tightness. What are your thoughts? What are you saying to yourself, do you notice any judgement, pressure, what seems to be the loudest thought in your mind?
I hope this can be a moment for you to be curious with yourself. When was the last time you were kind and caring toward yourself? Ask yourself about your beliefs and approach your thoughts with compassion as you might when your friend may be feeling overwhelmed. Lastly, the P in STOP is to proceed. You made it to the final step! Now, what have you learned about yourself? What can you do next that will best serve what you need in this situation. Is taking a walk possible and then returning to your essay? What about asking for help or seeing if it is possible to extend an assignment deadline? What matters most is for you to be gentle and kind with yourself, to help yourself decide your next step.
