Ascent Healing

I made this website about 3 years ago and then never used it so here I am on Christmas Day and writing my first blog post. My goal is to write at least one blog a week with some type of coping skill that might be helpful for you. Since I specialize in trauma, a lot of the skills I share may have some application for clients with significant trauma. The first skill I always teach in my practice is the “5 things exercise”. I have seen forms of this on facebook but mine is a little longer and different from the one going around. I learned this skill many years ago at an EMDR certification class.

This skill is a mindfulness skill which basically means we are focusing on the present moment. Most of our time is spent doing mundane tasks like going to school, work, doing dishes, etc… Sometimes bad things happen to us, but if you look at the actual time period that these bad things happen, they usually are pretty short like a fight with a partner that last about 15 minutes but then we spend the rest of the day thinking about it and re-living it a zillion times. Therefore, for the most part, the present is a pretty safe place to be and nothing bad is happening. Here is how it goes:

Look around the room and notice 5 things you see. Note the color, shape, texture, etc. Then listen for 5 different sounds (room sounds, your breathing, things outside the room). Then notice 5 things you are touching (this is not just your hands but your feet on the floor, the temperature of the room, your eyes blinking, your tongue touching your teeth, etc.)

Now look around the room again and notice 4 things you see (they can be the same or different things). Then listen for 4 different sounds. Now notice 4 things you are touching.

Now look for 3 different things, listen to 3 different sounds, notice 3 things you are touching.

Now look for 2 things, listen for 2 sounds, notice 2 things you are touching.

Lastly, look for 1 thing, listen to one sound, and one thing you are touching.

And that is it. I would love to hear how this technique works for you if you would like to comment. Merry Christmas or Happy Holidays depending on your belief system.