This is the programme as it was on 10 October 2026, kept unchanged for groups who pinned it. See the current version
Skip to the contentSession 8
A steadier next step
In a heated exchange, the next reaction can feel immediate. A short pause and support we have planned ahead give us more say in what happens next.
The card
5 minThe full stop, about 5 minutes, in its adult wording.
Busy weeks can make everything feel faster, so we will practise a short pause called STOPP that you can use wherever you are.
S means stop where you are. T means take one comfortable breath, with an unhurried out-breath.
O means observe what is moving through your mind. You might name it quietly as planning, worrying or replaying.
The first P means pull back: picture the moment from another place or time, and notice whether your view of it changes.
The last P means proceed, choosing what to do next. You can use it in a meeting, before replying to a message or anywhere you need a little room.
Anyone can pass, and quiet is taking part.
A short talk
10 minIn a heated exchange, the next reaction can feel immediate. A short pause and support we have planned ahead give us more say in what happens next.
Talk notes
- Deciding in advance what we will do when a particular moment comes ("if this happens, then I will...") makes the plan more likely to happen.Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493 to 503. doi:10.1037/0003-066X.54.7.493
- Burnout research describes exhaustion as a response to working conditions, such as workload, lack of control and unfairness, as well as to anything personal. So the menu has a column for what the setting could change.Maslach, C., and Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103 to 111. doi:10.1002/wps.20311
- STOPP is a short pause routine from cognitive behavioural self-help materials. It is a way to make room before replying, and it will not suit every moment.
Discussion
10 minQuestions in pairs or small groups. Anyone can pass.
- What helps you pause before you answer in a heated moment?
- What could a setting change so that fewer exchanges get this heated?
The activity
30 minOnline
Walk through STOPP together on the fictional heated exchange below, with the steps on screen. Then build a shared menu on a whiteboard in three columns: what we can do alone, who can help and what the setting could change. Keep the board open so the group can add to it between sessions.
In a room
The same on a flip chart, photographed at the end so the group keeps the menu.
The fictional case. Choose the one closest to your group:
- A heated exchange in a public consultation.
- A tense call with a manager about a project you lead.
- An argument in a group chat that spills into a meeting.
- A shouted exchange at a stall or a doorstep.
Private reflection
10 minTry it this week. Use STOPP once this week, in a meeting or before answering a message that stings. Afterwards, add one thing to the group's menu.
Before you try it, the field log asks:
- What matters most to me in this conversation?
- What am I assuming about them?
- What will I do when I notice the first sign of stress?
Quiet time. Nobody shares what they write.
Closing
5 minOne quiet thank-you, about 3 minutes, in its adult wording.
Before we close, think of someone in this group, or in your week, whose presence helped you, perhaps through something they did or simply by being there.
You do not need to say who. You might thank them later, or keep the appreciation to yourself.
If nobody comes to mind today, let the question stay open without forcing an answer.
Anyone can pass, and quiet is taking part.
For your peer circle. What support would make this work easier to sustain, and who could help put it in place?
Five to spare
5 minBecause sessions run over, and that is fine.
Practices to try at home.
Your email opens with this session named in the subject, and nothing is sent until you send it. A person reads these.
Or write to info@recipesforwellbeing.org
Take the practices into your group
Every lesson and card these sessions draw on is free to download, with plans you can edit and adapt for adults.
Or only the cards: printable PDF or slides to project.
