I was first introduced to 5/5/5 (sometimes referred to as 3/3/3), in a graduate level class, when a classmate started having a panic attack. The professor jumped into action with 3/3/3. Within about 5 minutes, the classmate was relaxed and grounded.
Since, I’ve seen the coping skills noted in literature from CBT handouts, to Mindfulness handouts, and referenced in dissociative literature as a technique for averting dissociative episodes.
One of the biggest challenges humans face when they are living with severe anxiety of post-traumatic stress in grounding to the present. Once our body or brain detect danger (or perceived danger based on our history and internal compass points), our nervous system takes over and shifts into protective mode. In the Polyvagal Theory, we reference that our body is shifting from Ventral Vagal into Sympathetic. This grounding tool is a phenomenal (and easy to remember) tool for making sure we move back up the ladder into Ventral Vagal and not down the ladder into Dorsal Vagal (shut down). The most difficult part of coping skills is remembering you have the tools.
When I teach clients coping skills, I always reinforce that what we are doing is filling an imaginary toolbox. Even better, write them out on index cards and keep them visible. If you don’t remember you have the tools, you won’t use them.
5/5/5 (or 3/3/3) is the idea once we detect our body state is shifting out of comfort or calm, we engage three of our senses and identify either 5 items or 3 items. Once we identify 5 (or 3) items for a sense, we fully engage to bring our self back to the present (or anchor to the present).
Let us imagine you choose to engage your sense of sight, smell and touch. Look around the space you occupy and identify 5 items. On each item STOP and really describe it. For example, if you see your dog don’t just say, “Dog.” Say, “I see Fluffy and she is tan with white spots. Her fur looks soft. She is snoring and I can see her belly rising and lowering with each breath. I see her cute paws and she looks content.”
When you repeat this exercise 5 (or 3) times for each of the senses, your nervous system will ground to the present. Your anxiety attack or PTS symptoms will lessen. You will have likely averted more serious symptoms.
At Nodelman Counseling & Psychotherapy we engage with clients where they are in a given moment. Sometimes this means assessing tools in the toolbox and adding more or polishing up skills. Once you have the capacity to ground yourself, anything is possible: in the therapy space and outside the therapy space.
Jordan Nodelman, LCSW is an EMDR Certified (by EMDRIA) therapist. He is also an EMDR Consultant-in-Training (by EMDRIA), offering EMDR therapy and EMDR consultation.
The practice is physically located in Fort Lauderdale, FL and we offer virtual EMDR in Virginia, Virtual EMDR in Washington DC and Virtual therapy in Florida.
We accept some insurances and also accept private pay. You can use your In-Network Benefits or Out of Network EMDR therapist.
Blog is Copyright, Jordan Nodelman, LCSW
