the 5 things technique
Dear clients,
The term “coping” refers to a person’s ability to manage difficult situations in life. When we say a person is coping, we imply that they maintain a certain level of physical and emotional well-being despite their challenges.
Coping techniques describe certain behaviors that will help to restore a person's overall level of well-being by reducing the impact of the negative event on their body, mind and spirit. One example of this is the "5 things" technique.
What is it?
The 5 things technique is a coping strategy to help navigate the overwhelming emotions associated with trauma and other events that cause emotional distress.
It highlights the body-mind connection by showing how one can calm one's body when one purposefully redirects one's mind away from the flashback memory or the current overwhelming event. Although this sounds easy in theory, applying the "5 things" technique can be extremely difficult, unless you've had prior practice.
For example, anyone can follow the steps under normal circumstances, but it can be difficult to follow them when you are physically trembling or feeling like you are experiencing the trauma all over again during a flashback. This technique therefore requires you to practise it multiple times a day, not just when you feel overwhelmed.
How it works:
Start by looking around around you. Focus on what you can see and name 5 things such as a chair, your desk, your pen, a coffee mug and paper.
Next focus on the things that you can hear. Try naming 4 things such as the person across from you typing on their laptop, the air conditioner, someone talking on the phone and perhaps even the sound of distant traffic.
Now focus on the things that you can feel. Try naming 3 things such as the texture of the chair you are sitting on, the fabric of your shirt or the desk that your hand is resting on.
For the next part, it might help if you close your eyes and see if you can identify 2 different scents. This can be something like your coffee or the smell of paper being printed.
Lastly, focus on the taste in your mouth and name the 1 thing that you taste. It can be anything like a breath mint, the last bite of your sandwich, your coffee etc.
Try practicing this technique at least twice a day. It is a great way to remain present in the moment, even if you are not currently experiencing any distressing emotions.
Be blessed,
Madeleine