About Lesson
When your emotions take over, you feel like a storm — fast, wild, out of control.
But every storm has a calm center — and so do you.
🛠 Skill: Stop–Breathe–Think
This is your “emotional pause button.” Use it when you feel your anger rising, or when anxiety hits hard.
- Stop
Say to yourself: “Something is happening. I feel triggered.”
Naming it is the first step. - Breathe
Take 3 deep breaths. Try this:
- In through your nose (count to 4)
- Hold (count to 2)
- Out through your mouth (count to 5)
This helps calm your nervous system and brings your thinking brain back online.
- Think
Ask yourself:
- “What emotion am I feeling?”
- “What do I really need right now?”
- “What’s a better way to respond?”
📌 Pro Tip: Practicing this skill before you’re upset makes it easier to use in real situations.