The Power of a Mental Pause

Between stimulus and response

“Between 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.”

— Viktor Frankl

What is a mental pause?

• An intentional moment to stop and bring your full awareness to the present moment.
• It gives your mind space to notice thoughts, emotions, and sensations instead of acting automatically.

How can it help with eating?

• Helps you distinguish between physical and emotional hunger.
• Allows you to meet true emotional needs without relying on food.
• Shifts your brain from the “hot” emotional system to the “cool” rational system.
• Reduces impulsive behavior by interrupting the trigger–response cycle.
• Improves your relationship with food by focusing on choices rooted in self-care.

A mental pause and the wise mind

The S.T.O.P. method

• S — Stop
• T — Take a step back
• O — Observe
• P — Proceed mindfully

Stop

• Stop what you’re doing.
• Freeze. Don’t speak. Don’t move. Don’t act.
• This interrupts the automatic reaction.

Take a step back

• Physically remove yourself from the situation, if appropriate.
• Take a few deep breaths to calm your nervous system.
• Create space between impulse and action.
• Close your eyes briefly to focus inward.
• If others are involved, communicate your pause (e.g., “I need to think about this”).

Observe

• Tune into what’s happening without judgment.
• Notice physical sensations in your body.
• Notice your thoughts.
• Notice your emotions.
• You are not reacting yet—only observing to gather information.

Proceed mindfully

• Decide what action, if any, to take after slowing down.
• Tap into your wise mind.
• Ask: How can I balance emotion and reason?
• Align actions with your goals, values, and long-term well-being.

Other ways to take a pause

• Grounding techniques: Narrate your surroundings and name things you can see, hear, touch, and smell.
• Breathing techniques: Try box breathing—inhale for 4, hold for 4, exhale for 4, hold for 4, and repeat.
• Body scan: Slowly bring awareness from your toes to your head, relaxing tension as you go.
• Challenge thoughts: Ask whether a thought is a fact or just a feeling, and consider alternatives.
• Affirmations: Use positive self-talk such as “This feeling is temporary” or “I can handle this.”

Tips for practice

• Start with small, low-stress moments to build confidence.
• Create reminders, such as sticky notes or phone alerts.
• Practice mindfulness regularly to strengthen awareness and regulation.
• Use self-compassion and remind yourself that you are doing your best.