{"id":2676,"date":"2024-03-04T13:28:02","date_gmt":"2024-03-04T18:28:02","guid":{"rendered":"https:\/\/news.med.virginia.edu\/mindfulness\/?p=2676"},"modified":"2024-03-04T13:31:08","modified_gmt":"2024-03-04T18:31:08","slug":"the-space-between-stimulus-and-response","status":"publish","type":"post","link":"https:\/\/news.med.virginia.edu\/mindfulness\/2024\/03\/04\/the-space-between-stimulus-and-response\/","title":{"rendered":"The Space Between Stimulus And Response"},"content":{"rendered":"

By John Schorling<\/h4>\n\n\n\n
While driving recently, I was wondering what to write for this month\u2019s Musing when I came to a stop sign.\u00a0 Seeing the red sign with STOP written on it brought my attention back to the present moment.\u00a0 \u201cAha!\u201d I then thought – I\u2019ll write about STOP<\/strong>, an acronym that reminds us to pause to practice mindfulness in the moment.<\/p>\n

The importance of pausing is well described in\u00a0the quote below often attributed to Austrian psychiatrist and holocaust survivor Viktor Frankl, although I have been unable to find a reference to him actually saying it.\u00a0 Instead, according to the Viktor Frankl Institute, \u201cThe true origin of the quotation is somewhat involved. To put it shortly, the author Stephen R. Covey used to recount that he found the quote in a library book and thought it fitting to describe Frankl’s views – but he did not note down the book’s author and title.\u201d\u00a0 Whatever the origin, this is still a very powerful statement: \u201cBetween stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.\u201d\u00a0 Pausing allows us to pay attention to our present moment experience, and in pausing gives us the space to choose our response, rather than just reacting to our circumstances.<\/p>\n

Practicing STOP<\/strong>\u00a0provides a framework for doing this.\u00a0 The S<\/strong>\u00a0stands for Stopping<\/strong>\u00a0what we are doing and pausing for a moment.\u00a0 The T<\/strong>\u00a0stands for Taking<\/strong>\u00a0a deep breath to calm and center ourselves.\u00a0 For some people, taking a deep breath in a stressful situation is not calming, and if that\u2019s the case focusing on other sensations, like in the hands or feet, might be more centering.\u00a0 The O<\/strong>\u00a0stands for Observing<\/strong>\u00a0our present moment experience.\u00a0 This can include noticing what we are thinking (\u201cthis is absurd\u201d) and what we are feeling (\u201canger and my face getting red\u201d).\u00a0 We can also assess what our goal is in the present situation.\u00a0 Doing this can be very helpful in choosing our response.<\/p>\n

If we are in a situation and feel anger arising, perhaps in dealing with a customer service representative who does not seem very helpful, we might react out of this anger and say something that will result in them being even less helpful.\u00a0 If instead, we pause long enough to notice the anger and recognize that our goal is to get the help we need, we might choose a different response.\u00a0 The P<\/strong>\u00a0then stands for Proceeding <\/strong>with awareness.\u00a0 Once we are aware of our goal, we can choose an action that will hopefully facilitate achieving it.\u00a0\u00a0 This process is often referred to as one of moving from reacting to responding.<\/p>\n

So when we become aware that we are in a stressful situation, we can see if it\u2019s possible to practice STOP, perhaps by remembering a red stop sign (or seeing one as I did).\u00a0 Whenever we do pause to\u00a0decide what to do, if we choose wisely,\u00a0we may find that \u201cin our response lies our growth and our freedom\u201d.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

While driving recently, I was wondering what to write for this month\u2019s Musing when I came to a stop sign.\u00a0 Seeing the red sign with STOP written on it brought my attention back to the present moment.\u00a0 \u201cAha!\u201d I then thought – I\u2019ll write about STOP, an acronym that reminds us to pause to practice mindfulness in the moment.<\/p>\n

The importance of pausing is well described in\u00a0the quote below often attributed to Austrian psychiatrist and holocaust survivor Viktor Frankl, although I have been unable to find a reference to him actually saying it.\u00a0 Instead, according to the Viktor Frankl Institute, \u201cThe true origin of the quotation is somewhat involved. To put it shortly, the author Stephen R. Covey used to recount that he found the quote in a library book and thought it fitting to describe Frankl’s views – but he did not note down the book’s author and title.\u201d\u00a0 Whatever the origin, this is still a very powerful statement: \u201cBetween stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.\u201d\u00a0 Pausing allows us to pay attention to our present moment experience, and in pausing gives us the space to choose our response, rather than just reacting to our circumstances.<\/p>\n","protected":false},"author":1202,"featured_media":2149,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[5],"tags":[],"class_list":["post-2676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-monthly-musings"],"acf":false,"yoast_head":"\nThe Space Between Stimulus And Response - Mindfulness Matters<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news.med.virginia.edu\/mindfulness\/2024\/03\/04\/the-space-between-stimulus-and-response\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Space Between Stimulus And Response - Mindfulness Matters\" \/>\n<meta property=\"og:description\" content=\"While driving recently, I was wondering what to write for this month\u2019s Musing when I came to a stop sign.\u00a0 Seeing the red sign with STOP written on it brought my attention back to the present moment.\u00a0 \u201cAha!\u201d I then thought - I\u2019ll write about STOP, an acronym that reminds us to pause to practice mindfulness in the moment. 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