Managing Agoraphobia – STOPP

Managing Agoraphobia – STOPP

STOP !   

Just pause for a moment 

TAKE A BREATH   

Notice your breathing as you breathe in and out. In through the nose, out through the mouth. 

OBSERVE 

• What thoughts are going through your mind right now?  
• Where is your focus of attention?  
• What are you reacting to?  
• What sensations do you notice in your body? 

PULL BACK – PUT IN SOME PERSPECTIVE 

• DON’T BELIEVE EVERYTHING YOU THINK! 
• What’s the bigger picture?  
• What is another way of looking at this situation?  
• What advice would I give a friend?  
• What would a trusted friend say to me right now?  

• Is this thought a fact or opinion?  
• What is a more reasonable explanation?  
• How important is this?  How important will it be in 6 months time?  
• It will pass. 

PRACTISE WHAT WORKS – PROCEED 

• What is the best thing to do right now?  
• What is the most helpful thing for me, for others, for the situation?  
• What can I do that fits with my values?  
• Where can I focus my attention right now?  
• Do what will be effective and appropriate.