Module-3

Here is the content for Module 3: The Power of Pause (Working with Stress).

Theme: There is a difference between reacting and responding.

This is often the most transformative week for students. In Module 2, they looked at the good stuff. Now, in Module 3, we ask them to turn toward the difficult stuff—not to wallow in it, but to understand how they react to it.

For your specific audience (women caring for parents/children), this week is critical because it addresses “Compassion Fatigue” and the burnout that comes from constantly reacting to crises.

Here are your three key assets for Module 3.

Asset 1: The Core Concept (Reaction vs. Response)

A short article or video script explaining the week’s theme.

Title: Are You Reacting or Responding?

Imagine you are driving and someone cuts you off.

  • Reaction: You slam on the horn, your blood pressure spikes, you yell, and you stay angry for the next hour. You are now a victim of the event.

  • Response: You brake safely. You notice your heart racing. You take a deep breath. You realize the other driver made a mistake, but you are safe. You let it go after 2 minutes.

Reaction is automatic. It is survival mode. It is conditioned by our past. Response is a choice. It is mindful. It happens in the present.

Viktor Frankl, a psychiatrist and Holocaust survivor, famously said:

“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.”

This week, we are going to find that space. We are going to find the “Pause Button.”

Asset 2: The Portable Practice (S.T.O.P.)

This is the most famous “emergency tool” in mindfulness. It is perfect for your students to print out or save on their phones.

The S.T.O.P. Method Use this whenever you feel stress rising—before you send that angry email, before you yell at your kids, or when you feel overwhelmed by a doctor’s appointment.

S — Stop Stop what you are doing right now. Put things down for a moment. Stand still or sit down.

T — Take a Breath Direct your attention to your breath. Take a deep inhale… and a long exhale. Let the breath anchor you to the present moment.

O — Observe What is happening right now?

  • Body: Is my jaw clenched? Are my shoulders up? (Soften them).

  • Emotions: Do I feel anger? Fear? Exhaustion? (Name it: “Ah, this is anxiety”).

  • Mind: What is the story my mind is telling me? (“They don’t respect me,” “I can’t handle this”).

  • Note: You don’t need to fix anything. Just notice what is there.

P — Proceed Now that you have paused, move back into your day. Ask yourself: “What is the most skillful thing to do right now?” Maybe it is to take a break. Maybe it is to speak calmly. Maybe it is to say “no.”

Asset 3: The Homework (The Unpleasant Events Calendar)

This is the counterpart to last week’s homework. It helps us see how we add “extra suffering” to our pain.

Assignment: The Calendar of Unpleasant Events

The Instructions: Each day this week, record one specific stressful or unpleasant experience. Important: Do not judge yourself for having these feelings. Just observe them like a scientist.

What to write down:

  1. The Event: (e.g., My mother refused to take her medication again.)

  2. The Body: What did you feel physically? (e.g., Tightness in chest, heat in face, stomach churning.)

  3. The Thoughts: What went through your mind? (e.g., “Why is she doing this to me? I can’t take this anymore.”)

  4. The Behavior: What did you do? (e.g., I snapped at her and then walked out of the room.)

The Insight: By the end of the week, look at your list. Can you see the difference between the Pain (the event: Mom refusing meds) and the Suffering (your reaction: the anger, the guilt, the stomach ache)? Pain is inevitable. Suffering is optional.

Summary of Module 3

You now have:

  1. The Concept: Explaining the power of “The Space” (Reaction vs. Response).

  2. The Tool: The S.T.O.P. method for immediate stress relief.

  3. The Insight: The Unpleasant Events homework to track stress patterns.

You are making excellent progress. You now have a very solid structure for the first 3 weeks of the course.

Module 4 usually focuses on “Stress & Communication” (how to talk to others without fighting). However, since you mentioned “self-talk” is a primary interest of yours, we could make Module 4 about “Self-Talk & The Inner Critic.”

Which direction would you prefer for Module 4?

  1. Communication with Others (Standard MBSR)

  2. Self-Talk & The Inner Critic (Customized to your expertise)

Scroll to Top