A Delicious Recipe

But it’s not made with edibles.

Sezai Burak Kantarcı
4 min readOct 24, 2021
Wonder what he is doodling about 👀 (Source: verywellmind)

You wouldn’t go just wondering to the kitchen, when you want to make a dessert for the night.

Right? 🤔

Okay, maybe that is your style, but a proper recipe or a tutorial on YouTube might just make things much easier.

White Chocolate Malteser Cheesecake? Yes please. 😋(Source: bestrecipes)

Especially, when you want to make something specific, that you don’t know how to make. 🍰

Interestingly, we don’t apply this method to all of the areas in our life.

Even though some of them are vitally important in our overall well being.

Today, we take a look at CBT and how to STOPP. 😉

Cognitive Behavioral Therapy

CBT (cognitive behavioral therapy) is a talking therapy that can help you manage problems by changing the way you think and behave.

Aaron Temkin Beck is widely recognized as the father of cognitive therapy. American Psychologist named him as one of their five most influential psychologists of all time.🎉

The good old days for Aaron. (Spoiler alert — this is a fallacy too.) (Source: cloudinary)

According to CBT; your thoughts, feelings, and actions are interconnected, and that negative thoughts and feelings can trap you in a vicious cycle.

By breaking down big problems into smaller parts, it aims to help you manage them in a more positive way.

In order to improve your mood, you are shown how to change these negative patterns.📊

Basically, a recipe. 👌

STOPP Technique

For all of us, emotions can often go from zero to hundred very quickly.

When this happens, our emotional reactions can sometimes make the situation worse.

The STOPP technique makes space to think between a situation occurring and our reaction to it.


Pause for a moment without doing anything.

This will help you maintain control.

Gotta stop somewhere. 😅 (Source: reddit)

T - Take a Breath

Try to take a long slow deep breath and focus on it as fully as you can.

This slows down our brains and bodies, giving us time to think about how we want to respond.

Love it. (Source: giphy)

O - Observe

What thoughts are going through your head?

What is it that you are reacting to?

What sensations are you noticing in your body?

Taking a moment to observe can help you gather all the information before you decide what to do.

What really is going on? (Source: giphy)

P - Pull Back

Find some perspective.

(Source: giphy)

What’s the bigger picture here?

How might someone else see this situation?

P - Practice

Practice what works and proceed.

What is the best thing to do right now?

What can i focus my attention on that will help me here?

As always ⚓(Source: giphy)

Try practicing the stop technique through your day even when you don’t need it.

Maybe try carrying written reminders (digital can work too) with you, until it comes naturally at times you really need it.

A list too, because it is proven to be better for us:

  • Stop
  • Take a Breath
  • Observe
  • Pull Back
  • Practice

Remembering and practicing complex approaches about psychology is not really applicable. That’s my point of view anyway.

So if we can remember (even better - learn) to STOPP, it make our life is a little bit sweeter.

Wish you a fantastic week. ⛄😊