STOPP

Practice STOPP! as much and as often as you can – the more you practice, the easier it will be when you need it

Stop! Don’t act immediately.

Take a breath

Observe – what’s happening, what am I responding to?

Put in some Perspective – pull back.

What’s the bigger picture? What would someone else make of this?

Is there another way of looking at this? What would I say to a friend? Fact or opinion?

Practice what works! – Play to your principles and values.

What’s the best thing to do, for me, for others, for this situation?

How To Handle Setbacks

How to handle setbacks

- Be on the lookout for warning signs (e.g. behaviors, thoughts and feelings).
- Act early
- Set some goals and actions to get you back on track.  

 - Tap into past experiences. You overcame much worse before which proves you have the inner resources to deal with it. Now you have the added knowledge and experience. Learn from the past and use it to propel yourself forward.
- Maintain your usual lifestyle (e.g. work, socializing, eating, exercise).
- Do things you enjoy that build your confidence.

- Keep daily success log
- Challenge the negative self-talk. Focus on the positives in your life and recognize your achievements.
- Use affirmations (e.g. “I’m doing well”, “I’m moving forwards”, “I’m in control, “I’m okay").
- Keep daily thought records log

- Practice relaxation or meditation. Breathe.

Overestimating risk and possibility of negative consequences

Underestimating ability to cope “when” it happens

Setbacks

Setbacks are expected and predictable (simple old conditioning), and can be planned for. I know all manifestations and it's not scary.