A key conceptual and practical block of MBSR (weeks 4–5). Participants study the physiology of stress (fight/flight/freeze), notice their personal patterns of reactivity — and practice the "space between stimulus and reaction". Kabat-Zinn drew on Frankl's quote: "Between stimulus and response there is a space. In that space — our freedom".
Step-by-step guide
- Discuss the physiology of the stress reaction (amygdala, cortisol, fight/flight/freeze)
- Ask the client to recall a recent stressful episode and walk through it: trigger → body → thoughts → action
- Introduce the concept of "space" — the moment between stimulus and reaction that can be widened through practice
- Practice: at the next moment of stress — pause (1–3 breaths), observation (STOP), then choose a response
- Discussion: which patterns of reactivity recur?
When to use
- Weeks 4–5 of MBSR
- When working with anger, anxiety, impulsive behavior
- As a basis for changing behavioral patterns
Key phrases
A reaction happens. A response is a choice.
Follow-up questions
Practice does not remove stress. It gives you a second — and that second changes everything.
Alternative phrasings
Between stimulus and response there is a space. In that space — our freedom. (Frankl)
Warnings
- ⚠️ Do not present this as "you must control your reactions" — that creates self-criticism. Emphasis on observation, not suppression
Source: Kabat-Zinn, J. (1990). Full Catastrophe Living, Part II
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.