4 Powerful Methods to Stop Feeling Overwhelmed - The “STOP” technique


Rebecca Marks | Author, Founder & Wellbeing Coach
Illustration by @journey_to_wellness



I will breathe, focus on one task, drink tea and reflect in solitude.” – @highfivemotivation

“I think stopping for a second to observe what you have to do and then trying to prioritise is the key!” – @ahyom1

“I focus on being present. I stop what I’m doing and pick one singular task and focus on just that. I examine how I’m feeling in every moment and what my senses are experiencing.” - @lisaannwetzel

 These insights are summarised in the ‘STOP technique’. When we notice ourselves feeling overwhelmed, we can use this technique to help us focus on one thing at a time.


Interrupt your mental chatter with the command ‘stop!’ and pause whatever you’re doing.


Notice your breathing for a second. Breathe in slowly through the nose, expanding the belly, and exhale slowly out of your mouth.


Become the observer of your thoughts, emotions and physical reactions. What thoughts do you notice? What emotions do you feel? What does your body feel like?


Mindfully consider how you’d like to respond. What’s one thing you can focus on right now? What’s your most important and urgent priority?

I hope you can put the above into practice this week to help you stay grounded. Up next I’ll be focusing on the can-control mind-set using the mantra: “be proactive, not reactive.” Check back here again next week to learn how to develop this technique so you can take control of your wellbeing.


Rebecca Marks | Author, Founder & Wellbeing Coach

Hi! I’m Rebecca, author of The Framework: Understanding, Transforming and Reducing Stress, Autostress and Anxiety (The Fluff-Free Guide) and founder of The Wellness Society, a social enterprise dedicated to helping people improve their mental wellbeing and build healthy habits.