Another technique that I wanted to arm you with is the STOP technique. So I really like this because it's just a tool you keep in your back pocket for those days where you're feeling extra stress or if you're already in that burnout territory.
So the S is stop, which is interrupt your thoughts with either saying out loud or in your head, stop. So I get this huge email or this huge work demand and I read it and I've noticed myself getting stressed, like actually pushing my chair back really pausing for a second.
T, so take a deep breath. Notice your breathing for a second. Like I said just a minute ago, breathing in slowly in through your nose, expanding your belly, and then exhaling slowly and deeply. And doing that a couple of times. So again, really lower that heart rate.
And then O, observe. So really becoming an observer of your thoughts, of your emotions, of your physical reactions. What thoughts are you noticing coming up? What emotions are present? How does my body feel. Really tuning in and sitting with yourself in a non-judgmental way about what you're thinking and what you're feeling.
And then P, proceed. Really mindfully consider how you like to respond. What's one thing that you can focus on right now. It can be so easy to get caught up and I have this work presentation I have to practice for, I have this deadline, I have to pick up the kids, I have to go shopping.
Sure all of those things need to get done, but it's impossible to do them all at the same time. So what is one thing that you can focus on in this present moment? Really narrowing your focus and taking this one small step at a time.