Lesson 1 Self-Soothing
10
1.5 5-4-3-2-1 Skill |5 minutes
Preparation Check
_____PowerPoint Lesson 1
_____Toolkit Exercise: 2.b 5-4-3-2-1 Skill
_____Participant Journal: 5-4-3-2-1 Skill (pg. 4)
Rationale
The 5–4–3–2–1 Skill is a self-soothing and focused-awareness skill. Highly researched, this method can calm
someone who is highly agitated. It is particularly effective when someone is overcome with restlessness,
feeling distracted, unable to focus on anything, overwhelmed, and/or confused (Dikian, J., 2012). It is a quick
and easy skill that helps participants get into the present moment and stop intrusive memories.
The 5-4-3-2-1 Skill is an effective tool for grounding into the present moment. Should a participant lose
themselves in an image or memory, or get lost in a past event, the 5-4-3-2-1 Skill has the potential of quickly
restoring them to the present moment. Some indications of someone experiencing a flashback may include
legs shaking, eyes gazing into empty space, and shallow breathing. The application of the 5-4-3-2-1 Skill can
release the person from their flashback.
5–4–3–2–1 SKILL
The 5–4–3–2–1 Skill is another self-soothing method. It
serves two purposes. One is to increase mindfulness and build a skill of focused
attention. It gives you a moment to notice the present and all the wonder around
you. It is an exercise designed to focus your awareness on your five senses. What are
the five senses?
Second, it is a great calming exercise, particularly if you are overwhelmed by the problems surrounding you
or have even lost track of the present. The 5–4–3–2–1 Skill is a great method to get yourself back to the here and
now if you are having an unpleasant memory. If you begin to experience the images and feelings associated with
this memory, you may find yourself changing your posture to one of self-protection. You may experience your legs
shaking, tremors, either fixated or scanning eyes, and shallow breathing. These are signs that you are re-experiencing
an event from your past and your body is reacting. You can use this tool at school, at work, at a conference, at home,
on the train.
Lead the 5–4–3–2–1 Skill
Use the instructions for the 5-4-3-2-1 Skill (2.b) in the Toolkit located in the pocket of this Instructor’s Manual.
Now let’s talk about this skill. How did that go? Was it easy? Difficult? How do you feel after doing this skill?
When would you use this skill?
5-4-3-2-1 Skill and Mindfulness
Every day will be enhanced if you take a moment to slow down, stop, and pay attention to something of
wonder around you. The 5–4–3–2–1 Skill can help you do that. The way the sun hits the trees, a cool breeze coming
through the window on a hot day, the sound of laughter, a child playing nearby, or two people holding hands as they
Let’s GO!
FIVE What you see
FOUR What you hear
THREE What touches you
TWO What you smell
ONE What you taste
10
1.5 5-4-3-2-1 Skill |5 minutes
Preparation Check
_____PowerPoint Lesson 1
_____Toolkit Exercise: 2.b 5-4-3-2-1 Skill
_____Participant Journal: 5-4-3-2-1 Skill (pg. 4)
Rationale
The 5–4–3–2–1 Skill is a self-soothing and focused-awareness skill. Highly researched, this method can calm
someone who is highly agitated. It is particularly effective when someone is overcome with restlessness,
feeling distracted, unable to focus on anything, overwhelmed, and/or confused (Dikian, J., 2012). It is a quick
and easy skill that helps participants get into the present moment and stop intrusive memories.
The 5-4-3-2-1 Skill is an effective tool for grounding into the present moment. Should a participant lose
themselves in an image or memory, or get lost in a past event, the 5-4-3-2-1 Skill has the potential of quickly
restoring them to the present moment. Some indications of someone experiencing a flashback may include
legs shaking, eyes gazing into empty space, and shallow breathing. The application of the 5-4-3-2-1 Skill can
release the person from their flashback.
5–4–3–2–1 SKILL
The 5–4–3–2–1 Skill is another self-soothing method. It
serves two purposes. One is to increase mindfulness and build a skill of focused
attention. It gives you a moment to notice the present and all the wonder around
you. It is an exercise designed to focus your awareness on your five senses. What are
the five senses?
Second, it is a great calming exercise, particularly if you are overwhelmed by the problems surrounding you
or have even lost track of the present. The 5–4–3–2–1 Skill is a great method to get yourself back to the here and
now if you are having an unpleasant memory. If you begin to experience the images and feelings associated with
this memory, you may find yourself changing your posture to one of self-protection. You may experience your legs
shaking, tremors, either fixated or scanning eyes, and shallow breathing. These are signs that you are re-experiencing
an event from your past and your body is reacting. You can use this tool at school, at work, at a conference, at home,
on the train.
Lead the 5–4–3–2–1 Skill
Use the instructions for the 5-4-3-2-1 Skill (2.b) in the Toolkit located in the pocket of this Instructor’s Manual.
Now let’s talk about this skill. How did that go? Was it easy? Difficult? How do you feel after doing this skill?
When would you use this skill?
5-4-3-2-1 Skill and Mindfulness
Every day will be enhanced if you take a moment to slow down, stop, and pay attention to something of
wonder around you. The 5–4–3–2–1 Skill can help you do that. The way the sun hits the trees, a cool breeze coming
through the window on a hot day, the sound of laughter, a child playing nearby, or two people holding hands as they
Let’s GO!
FIVE What you see
FOUR What you hear
THREE What touches you
TWO What you smell
ONE What you taste
