POPP

Objective: The purpose of this activity is to help you discover the immediate stress-relieving power of the POPP formula.


REVIEW AND APPLY: Review and apply the POPP formula for prevention. For one day, deliberately focus on applying the POPP formula every time you feel your stress response begin to activate. When you feel yourself becoming stressed, stop and deliberately think of how you can perceive the situation in a positive manner, so the stress response never activates. Use a cue, like wearing a Hawaiian shirt or switching your watch to the other wrist, to remind you that you are applying the POPP formula for the day. You will need to really pay attention to be alert to the events that are initiating your stress response, and you will need to think carefully about how your perception of that event can change the outcome for you.

Here is an example:
Adam experienced stress on nearly a daily basis due to the lack of parking spaces at his university. This was not a good way to start his day. Adam applied the POPP formula when he was driving around the parking lot looking for an open space. At the point when he began to feel his hands gripping the steering wheel and his thoughts turning to frustration, he took a deep breath and deliberately changed his perception of the situation. He reminded himself that he could park a few blocks away. This would allow him to get some exercise, enjoy a nice morning walk to class, and appreciate the beautiful morning. He prevented his stress response from activating.

Questions and Answers

1. Describe the events you encountered throughout the day that would typically initiate your stress response and your usual way of perceiving the situation
2.  Explain how you changed your thinking (perception) in each situation to change your outcome.
3.  Explain your experience with applying the POPP formula. Include how you felt when you perceived potential stressors in a positive way as opposed to how you typically feel when you respond by becoming stressed.
4. At the end of the day, reflect back on how applying the POPP formula affected your day.