5-step guide to using S.O.B.E.R for stress interruption

Introduction

It's no secret that stress can take a toll on our mental and physical health. According to the American Psychological Association, chronic stress is linked to heart disease, obesity, diabetes, depression, and memory impairment [1]. In fact, it's been estimated that stress costs American businesses $300 billion per year in terms of lowered productivity and medical expenses related to stress-related health problems.

The good news is that there are things we can do to counter the effects of stress. One promising approach is known as S.O.B.E.R., which stands for Stop, Observe, Breathe, Expand, Respond.

1. What is S.O.B.E.R.?

SOBER is a mnemonic device that stands for Stop, Observe, Breathe, Expand, Respond. It was originally developed by Bruce Perry, a renowned psychiatrist and trauma expert, as a way to help people regulate their emotions and cope with stress.

1. Stop what you are doing.

When you feel overwhelmed or stressed, take a moment to stop what you are doing and pause. This can be as simple as saying "stop" out loud or in your head. This will help interrupt the five steps of S.O.B.E.R. so that you can take a moment to calm down and regain control.

2. Observe what is happening around you.

Once you have stopped, take a look around you and observe your surroundings. This will help you ground yourself in the present moment and focus on something other than your stressors.

3. Breathe.

Take a few deep breaths and focus on your breath. This will help you relax your body and mind.

4. Expand your awareness to the whole body.

Once you have focused on your breath, expand your awareness to the rest of your body. Notice how your body feels and any tension that you may be holding onto.

5. Respond with awareness.

Once you have calmed your body and mind, you can respond to the situation with awareness. This means that you will be able to make mindful choices and take actions that are in line with your values and goals.

Conclusion

One of the main benefits of using S.O.B.E.R for stress interruption is that it can help you regain control and calm down in stressful situations. The five steps of S.O.B.E.R provide a simple yet effective way to pause and regulate your emotions. This can be especially helpful if you tend to react impulsively or make decisions based on your emotions. By taking a moment to use S.O.B.E.R, you can respond to stress more mindfully and intentionally.

S.O.B.E.R is an acronym for Stop, Observe, Breathe, Expand, and Respond; it was originally developed by Bruce Perry as a way to help people regulate their emotions and cope with stress [1]. The five steps of SOBER provide a simple yet effective way to pause and regulate your emotions in stressful situations.