Stress acts as an accelerator: it will push you either forward or backward, but you choose which direction.

This skill exists to help prevent impulsive actions that are fed by emotion mind.

When you feel as if your emotions are in control of you, stop. Do not act. Take back control. 

Example: Someone provokes your anger by calling you a name. Your first impulse is to fire back, maybe even getting into a physical altercation. However, you know that responding in this way could put you in danger or result in other negative consequences. Instead, you decide to use the STOP skill and take back control of your emotions.

When in the midst of a situation like the one above, your emotions are heightened and it may be hard to think clearly. Give yourself some time to decide what to do. Take a step back (mentally or physically) and consider your options. Breathe deeply and try to calm your emotions before proceeding.  

Example: After your anger is provoked in the situation above, you take a physical step back from the other person and choose to focus on your breathing.  

 Take in your surroundings. Notice who is around you and what others are doing and saying. Take notice of the emotions you feel and the sensations you feel in your body. Separate the facts of the situation from any emotion-fed assumptions you may have. Practice being nonjudgmental.

Ask yourself what it is you want from this situation and how you can achieve it. Take notice of any consequences of acting a certain way. Find wise mind. This will help you make the best decision moving forward.