Keep a simple anxiety grounding technique to hand for moments when stress starts to build. The STOP quick help technique gives adults, young people, carers, support workers and therapists a brief printable prompt for calming down, slowing breathing and returning to what they were doing where possible.
Feeling calmer in a stressful moment is the main support offered here, using a short STOP technique that can be followed quickly when anxiety, panic, tension or overwhelm starts to rise. The printable page sets out six clear steps: say “STOP” firmly to yourself, breathe out fully, drop your shoulders, unclench your hands, count slowly down from five to one, take a moment, and repeat if needed.
People looking for a quick anxiety coping skill, grounding exercise, stress management tool or calming strategy may find it useful because the instructions are brief and easy to scan. It is especially suited to adults and older young people who benefit from straightforward prompts, as well as counsellors, wellbeing practitioners, mental health workers, support staff and carers who want something simple to share in sessions or display at home, school, college, work or a support setting.
The page can be printed and kept somewhere visible, saved on a phone, or used as a reminder during practice so the steps become easier to use when emotions are running high. Its practical value is in giving a short pause, releasing physical tension in the shoulders and hands, and helping someone move back into the task or situation if they can.
