DE S.T.O.P. METHODE · VAN GEDRAGSTHERAPEUT DOMINIQUE REINTJENS
Jouw route van angstnaar rust, regie en vrijheid.
Je kent misschien de STOP-oefening uit de mindfulness: even stoppen, ademhalen, verder. Bij angst is dat een begin, maar niet genoeg.
Mijn S.T.O.P. methode gaat een stuk verder. In vier stappen leer je hoe jouw angst werkt, en hoe je hem doorbreekt.
De basis van al mijn programma's en begeleiding
1800+
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deelnemers gingen je voor
19+
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jaar ervaring als gedragstherapeut
75%
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behaalt gemiddeld hun doelen binnen 3 maanden
HET PROBLEEM
Hoe harder je vecht, hoe sterker je angst wordt.
Angst komt niet uit het niets. Er zit altijd iets onder: een oud patroon, een beschermingsmechanisme, een deel van jou dat gehoord wil worden.
De meeste mensen doen wat logisch voelt: wegduwen, vermijden, controleren. Dat geeft even lucht. Maar je brein leert er ook van: “zie je wel, het was gevaarlijk”. Zo blijft de angst in stand.
De S.T.O.P. methode draait dat om. Niet forceren, maar stap voor stap begrijpen wat er gebeurt, en kiezen voor rust in plaats van overleven.
DE VIER STAPPEN
Van overleven naar weer leven.
Elke stap bouwt voort op de vorige. Samen vormen ze de rode draad door al mijn programma's en begeleiding.
S
Sta stil
“Angst is niet je vijand. Het is een signaal dat iets in jou gezien wil worden.”
Mensen met angst proberen te ontsnappen aan wat ze voelen. Dat gevecht put je uit. Pas als je stilstaat, zie je wat er werkelijk gebeurt. Daar begint je regie.
Wat je leert
✓ de eerste signalen van angst herkennen
✓ ontdekken welke patronen je vastzetten
✓ voelen wanneer je lijf 'aan' gaat, en op tijd bijsturen
Inzicht: angst is geen vijand, maar een boodschapper.
T
Toelaten
“Wat je toelaat, hoeft je niet langer te beheersen.”
Wat je wegduwt, blijft om aandacht vechten. Zodra je stopt met vechten, verliest angst zijn grip. Dat voelt tegenstrijdig, maar het werkt.
Wat je leert
✓ ontdekken hoe verzet je angst in stand houdt
✓ milder worden voor jezelf
✓ rust vinden in wat er is, in plaats van alles te willen fixen
Inzicht: rust begint met toelaten.
O
Observeren
“Je hoeft niet alles te geloven wat je denkt of voelt.”
Je brein draait op oude programma's. “Ik kan dit niet” en “wat als het misgaat” zijn automatische reacties, geen feiten. Als je met afstand leert kijken, verliezen ze hun kracht.
Wat je leert
✓ gedachten zien zonder erin mee te gaan
✓ de trucs van je angstige brein doorzien
✓ ontdekken dat je meer bent dan je gedachten en gevoelens
Inzicht: je bent niet je angst. Je hébt gedachten, en jij kiest wat je ermee doet.
P
Praktiseren
“Weten is niet genoeg. Doen is waar de verandering zit.”
Veel mensen snappen precies hoe het zit, en blijven toch hangen. Verandering zit niet in begrijpen, maar in oefenen. Niet perfect, wel praktisch. Elke keer dat je het anders doet, leert je brein iets nieuws.
Wat je leert
✓ wat je doet op een angstig moment
✓ een dagelijkse routine die je zenuwstelsel helpt kalmeren
✓ merken dat het anders kan, omdat je het doet
Inzicht: echte verandering zit niet in controle, maar in oefening en herhaling.
ZO WERKT HET IN DE PRAKTIJK
Zes stappen, van begrijpen naar blijvend anders doen.
De S.T.O.P. methode is de rode draad. In elk programma doorloop je zes stappen, gebaseerd op cognitieve gedragstherapie.
Eerst je gedachten, dan je lijf. Daarom werkt dit waar ademhalingsoefeningen alleen tekortschieten.
1
Psycho-educatie
Je snapt wat er in je lijf en brein gebeurt.
2
Voorbereiding
Je brengt jouw angst in kaart en bepaalt je doel.
3
Gedachten onderzoeken
Je leert je angstige gedachten ontkrachten.
4
Breintraining
Je traint een nieuwe, rustigere manier van denken.
5
Exposure
Je doorbreekt stap voor stap wat je nu vermijdt.
6
Terugvalpreventie
Je weet wat je doet als de angst ooit terugkomt.
Gedachten eerst.
Ademhalen en ontspannen helpen even. Maar zolang de gedachten die je angst aanzetten blijven, komt hij terug.
Doen, niet alleen praten.
Je oefent in je eigen leven, niet alleen in een spreekkamer.
Bewezen basis.
Cognitieve gedragstherapie, ACT en mindfulness, verfijnd in 19+ jaar praktijk en met 1800+ deelnemers.
VRAGEN?
Wat mensen vaak vragen.
Is dit hetzelfde als de STOP-oefening uit de mindfulness?
Nee. Die oefening (stoppen, ademen, observeren, doorgaan) is een handige noodrem. Mijn S.T.O.P. methode is een complete aanpak: je leert waar je angst vandaan komt, hoe je gedachten hem voeden en hoe je hem stap voor stap doorbreekt.
Werkt het ook bij mijn angst?
De methode is de basis van al mijn programma's: paniek, sociale angst, hypochondrie, emetofobie en hoogtevrees. Het patroon onder angst lijkt meer op elkaar dan je denkt. Twijfel je? Doe de angsttest.
Moet ik veel ademhalingsoefeningen doen?
Nee. Die helpen even, maar ze pakken de oorzaak niet aan. In mijn aanpak werk je eerst aan je gedachten.
Hoe snel merk ik verschil?
Dat verschilt per persoon. Wat voor iedereen geldt: hoe vaker je oefent, hoe sneller je brein leert dat het veilig is.
JOUW EERSTE STAP
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