How the Five Things Technique Can Transform Your Self-Healing Journey
Healing from trauma often means learning how to handle big emotions. Anxiety, stress spirals, or that awful feeling of being totally disconnected can sneak up fast. And when they do, it’s easy to feel like you’re drowning in them.
Fortunately, there are tools to help to bolster your self-healing toolkit. One of my absolute favorites—something I’ve used with clients for years—is now trending on TikTok. And honestly? I love this. It means more people are learning how to regulate their nervous systems and get back to center. So let’s talk about the Five Things grounding technique. It’s simple, fast, backed by science, and incredibly effective at bringing you out of the spiral.
Because you know what? Being triggered happens to most of us.
What is the Five Things Technique?
This exercise gets you out of your head and into your body by using your five senses. It helps you step away from racing thoughts and back into the right now. Why does that matter? Because when we’re stuck in a stress response, our nervous system is on high alert, acting like there’s a real, immediate threat—even if it’s just a rough email or a memory that won’t let go.
By connecting with your senses, you activate the parasympathetic nervous system, which is responsible for calming the body after a fight-or-flight response. In essence, the Five Things technique sends a clear message to your brain: You’re safe. You’re here. You can breathe now.
How Do I Do The Five Things Technique?
A quick note before we begin: Your mind will wander. That’s totally normal. When it does, just gently guide your attention back. Try not to rush through—slow it down and really be with each sense.
Look for Five Things You Can See
Scan your surroundings and name five different things. Get specific—notice colors, textures, or shapes. Try picking five blue objects or observing small details you’d normally overlook. When you find something, linger on it for a count of three before moving on.
Listen for Four Things You Can Hear
Close your eyes (if you’re comfortable) and tune in. Maybe you hear the hum of a fan, distant traffic, birds outside, or even just your own breathing. The goal is to anchor yourself in your environment through sound.
Feel Three Things You Can Touch
Focus on texture and temperature. Rub the fabric of your clothing between your fingers, feel the cool surface of a table, or press your feet firmly into the ground. If you have something grounding nearby—a smooth stone, a warm mug—hold onto it.
Smell Two Things in Your Environment
Scent is a powerful regulator because it’s directly linked to memory and emotion. Inhale deeply and see what you notice. If nothing stands out, grab something—a candle, essential oil, coffee beans, citrus fruit, even the fabric of your shirt.
Taste One Thing
If possible, take a sip of tea, chew gum, lick a lemon, or pop a mint in your mouth. If that’s not an option, just notice any lingering taste. This final step helps complete the sensory loop and fully reorients you.
Why Does The Five Things Technique Work?
When your nervous system is stuck in fight-or-flight mode, your brain is convinced there’s a threat—even if there isn’t one. This can be because of past trauma, chronic stress, or even just too much doomscrolling. By intentionally engaging your senses, you pull yourself out of that reactive state and into the present moment. It’s like hitting the reset button on your nervous system, reminding your body: Hey, you’re safe now. You can relax.
Grounding techniques like this one are powerful tools for self-healers looking to build resilience and calm. The more you practice, the easier it becomes—eventually, it’s like muscle memory.
When to Use It
During high-stress moments: Before a big meeting, after a tough conversation, or when you’re feeling emotionally overloaded.
In the middle of an anxiety spike: If your thoughts are spiraling or panic is creeping in, this can help slow everything down.
When feeling disconnected or dissociative: Trauma can make you feel detached from reality. This technique helps bring you back into your body.
Bonus Tips for Mastering the Five Things Technique
If it doesn’t fully help the first time, repeat it. Once your stress response is activated, it takes about 10-20 minutes for cortisol to really clear from your system. So give it another round, slow it down, and spend a little extra time on each sense. Pairing it with deep breathing—slow inhales through the nose and long exhales through the mouth—can make it even more effective.
Self-healing is a journey, and tools like this are invaluable. By practicing regularly, you’ll not only strengthen your nervous system’s ability to self-regulate but also create a sense of safety within yourself—even when the world (or your mind) gets too loud.