SOBER (Bowen, Chawla and Marlatt, 2011) is a mindfulness-based pause technique that interrupts automatic reactions before they escalate.
When a difficult moment hits, SOBER guides you through five simple steps:
- Stop what you’re doing,
- Observe what’s happening inside and around you,
- Breathe to settle your nervous system,
- Expand your awareness beyond the immediate trigger,
- Respond with intention rather than impulse.
It’s a practical tool for breaking the cycle of reactivity — turning a split-second habit into a conscious choice.
SOBER framework
Reference:
Bowen, S., Chawla, N., & Marlatt, G. A. (2011). Mindfulness-Based Relapse Prevention for Addictive Behaviors: A Clinician’s Guide. Guilford Press.
