Counsellor's Corner
Miss Ebony Coldrey
St George's Anglican Grammar School
Addressing mental health concerns: Here's a simple tool for teens and parents:
When emotions run high, it’s easy to react quickly! For example, sending the text, shutting down, arguing, storming off, or saying something we later regret. One helpful strategy from Dialectical Behaviour Therapy (DBT) is called the STOP skill, designed to help create a pause before reacting.
This can be useful for teenagers managing stress, friendship conflict, anxiety, or overwhelm, and equally helpful for parents during difficult conversations at home.
The "STOP" Skill
S — Stop
Pause for a moment. Don’t react immediately. Even a brief pause can help prevent emotions from taking over.
T — Take a Breath
Slow your breathing down. A few steady breaths can help calm the nervous system and give your brain time to catch up.
O — Observe
Notice what’s happening:
What am I feeling right now?
What thoughts am I having?
What is happening around me?
What does my body feel like?
P — Proceed Mindfully
Choose your next step carefully rather than reacting automatically. Ask yourself:
“Will this response help the situation?”
“What would future me be proud of?”
The STOP skill is not about ignoring emotions, it’s about creating enough space to respond rather than react. For parents, modelling this skill yourself can be incredibly powerful. Teenagers often learn emotional regulation not just from what we say, but from what we demonstrate.
For students, remember:
Strong emotions are part of being human. Learning how to pause and manage them is a skill, and skills can be practised.
I have attached a worksheet to work through at home, and some handy resources below!
Helpful wellbeing resources:
Miss Ebony Coldrey
School Counsellor