Retrain the Brain: The Stop & Think Technique

Internal and external events often trigger people to feel and act without thinking. Impulsive actions frequently lead to unexpected painful consequences. The first step in the Stop and Think Technique is to identify the situations that trigger impulsive behaviors and reactions. Secondly, to help reduce impulsive reactions make a list of positive action steps on an index card. To remind yourself of these new positive thoughts and behaviors repeat the words Stop and Think, especially when you are emotionally upset. Repeating these words out loud will help activate your memory of the action steps on your index card. It is also suggested that you display your index cards in highly visible locations as daily friendly reminders for your brain. You may want to practice in front of a mirror to learn the stop and think suggestions faster.

Stop and Think Index Cards

Example — Stop and Think Problem: Destructive Anger. Positive Things I Can do When I am Feeling Angry: Breathe and relax · Stay calm and cool · Walk away · Violence is not an option.

Example — Stop and Think Problem: Overeating. Positive Things I Can do to Prevent Overeating: Drink water · Go for a walk · Eat more fruit · Call a good friend · Avoid trigger foods.