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Four steps
S
Stop
Just do not react. Stop! Freeze! Do not move a muscle! Your emotions may try to push you to act without thinking. Stay in control!
T
Take a step back
Take a “step back” from the situation. Take a break. Let go of the situation. Take a deep breath in and out. Do not let your feelings push you into acting impulsively.
O
Observe
Notice what is happening inside you and around you. What is the situation? What are you thinking and feeling? What are other people saying or doing?
P
Proceed mindfully
Before deciding what to do, consider your thoughts and feelings, the situation, and other people’s thoughts and feelings. Think about your goals. Ask your Wise Mind: which actions could make the situation better or worse?