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Monday can be a difficult day for many. Overwhelm can kick in if we’re not intentional about living in the present moment and if we allow our minds to drift off into the future about all we have to do.

One strategy for worry, overwhelm and anxious thoughts is the STOP METHOD / TECHNIQUE.

It’s an acronym that’s easy to remember and simple to implement in the moment. It’s helpful to a lot of my clients.

It’s a mindfulness practice that helps you pause and regain control when you start feeling overwhelmed.

Here’s how it works:

  1. S – Stop
  • What to do: When you notice that you’re starting to feel anxious or overwhelmed, simply stop what you’re doing. This pause can interrupt the flow of anxious thoughts and give you a moment to collect yourself.
  1. T – Take a Breath
  • What to do: Take a deep, slow breath. Inhale through your nose for a count of four, hold for a count of four, and then exhale through your mouth for a count of four. This helps to calm your nervous system and reduce immediate physical symptoms of anxiety.
  1. O – Observe
  • What to do: Observe what is happening inside and around you. Notice your thoughts, feelings, and sensations in your body. Also, take note of your surroundings and any triggers that may be contributing to your anxiety. Ask yourself:
    • What am I thinking?
    • What am I feeling?
    • Where is this feeling in my body?
    • What am I reacting to?
    • What is really happening right now?
  1. P – Proceed
  • What to do: Proceed with intention. Decide on the next best step to take. This might involve addressing the situation directly, using a coping strategy, or simply acknowledging your feelings and letting them pass. Think about what would be most helpful in the moment to move forward in a calm and thoughtful way.

Here’s An Example Scenario

Imagine you’re about to give a presentation and you start to feel anxious:

  1. Stop: Pause for a moment.
  2. Take a Breath: Inhale deeply and slowly, then exhale completely.
  3. Observe: Notice your racing heart, sweaty palms, and thoughts about potential failure. Recognize that these are just thoughts and physical reactions.
  4. Proceed: Choose to proceed with a calming strategy, such as reminding yourself that you’re prepared, focusing on your breath, or thinking of a positive outcome.

Using the STOP method can help you break or interrupt the cycle of anxious thoughts and respond to situations more calmly and effectively.

Try it the next time you feel overwhelmed. I hope it serves.

Wishing you blessings on this Monday. ???

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Erica Diamond


Teaching women how to prioritize SELF-CARE, Erica Diamond is a Certified Life Coach and Certified Yoga & Meditation Teacher, Lifestyle and Parenting Correspondent on Global TV, Founder of Bliss Essential (, Professional Speaker, Host of The Erica Diamond Podcast, Course Creator of Busy To Bliss (, Author of the women’s entrepreneurial book 99 Things Women Wish They Knew Before Starting Their Own Business, and Founder & Editor-In-Chief of the Award-Winning Lifestyle Platform® (previously®). Erica Diamond has been named to the coveted list of The Top 20 Women in Canada, FORBES Magazine’s Top 100 Sites for Women and a Profit Hot 50 Canadian Company. Erica Diamond was the Spokesperson for National Entrepreneurship Day and is a Huffington Post contributor.