Techniques that help manage the intensity and expression of emotional responses.
A strong emotion becomes a problem when it drives an immediate decision. The fix is not suppressing the emotion — it's inserting a deliberate pause between feeling it and acting on it.
A surge of anger, hurt, or fear activates the same fast, reflexive response system regardless of whether the situation calls for a reflex. That system is built for speed, not accuracy — it produces a reaction before the slower, more accurate evaluative system has had time to weigh in. Decisions made in that window are disproportionately reactive.
The STOPP Skill is a five-step sequence — Stop, Take a breath, Observe, Pull back, Proceed — that delays the reflexive reaction long enough for the evaluative system to engage. It does not ask the emotion to go away; it asks for a five-second delay before acting on it.
Buy yourself a few seconds before you react.
You'll pause for a moment, take one breath, and get a bit of perspective before you send that text or say that thing — so the next 10 minutes don't undo the next 10 years.
Best for: The urge to fire back right now — mid-argument, mid-meltdown — while you can still manage a few seconds' pause. If emotion is so intense you can't pause at all, TIPP's body-based reset comes first, then STOPP once you can think again.
Try STOPP Skill →Once the spike has passed, Cognitive Defusion works on the thought that came with it. Reframing "I am a failure" as "I'm having the thought that I am a failure" creates enough distance to observe the thought rather than automatically believe and act on it.
Use STOPP at the moment an emotion spikes, before any decision gets made. Use Cognitive Defusion afterward, once the immediate intensity has dropped, to work through the thought that triggered it.
A brief in-the-moment skill to interrupt an impulsive emotional reaction.
Create distance from a 'sticky' thought so it has less power over behavior.
Deliberately act opposite to an emotion's urge when the emotion doesn't fit the facts or acting on it won't help.
Find the integrated middle ground between pure emotion and pure logic before deciding how to respond.
