Intrusive images and flashbacks can feel overwhelming and disorienting, but the 5 Blinks Method is a quick and effective technique to regain control of your mind and focus on the present. This simple practice uses a combination of grounding and mindfulness to help redirect your attention and soothe your nervous system. This technique was introduced to me by a licensed therapist, and has been extremely helpful for me when I’ve dealt with traumatic calls and scenes, both in the field and in the hospital.
Step-by-Step Guide to the 5 Blinks Method
1. Identify the Intrusive Image
• When you notice an intrusive image or memory, acknowledge it without judgment.
• Say to yourself: “This is just a thought, not my reality right now.”
2. Take a Deep Breath
• Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 6 seconds.
• This activates the parasympathetic nervous system to help you calm down.
3. Blink Five Times Slowly
• Blink deliberately and slowly five times.
• Each blink acts as a symbolic “reset” for your brain, helping to break the cycle of intrusive thoughts.
4. Visualize Sending the Image Away
• Close your eyes.
• Imagine the intrusive image as a photograph, or a film reel- an object or something tangible.
• Now imagine a box big enough to fit the image-object.
• Visualize placing the image-object into the box and sending that box as far away in your mind as possible, watching it get smaller and smaller, until it completely disappears in the distance.
• Take a deep breath
5. Blink Five Times Slowly
• Blink deliberately and slowly five times.
• Repeat a grounding statement or positive affirmation to yourself, such as:
• “I am here in this moment.”
• “I did everything I could.”
• “Life happens on life’s terms.”
6. Ground Yourself in the Present Moment
• With your eyes open, identify five things you can see.
• Say them out loud or in your mind.
7. Move a Muscle, Change a Thought
• Find something that you can focus your entire attention on- something physical such as going for a walk outside, cleaning something, or opt for a quick workout. Physical activity has a number of benefits, including grounding yourself in your body, releasing endorphins, and even boosting serotonin.
• Other mind-consuming activities can help too- like playing a game on your phone, having a conversation with someone, or watching an interesting show or movie.
8. Repeat as Many Times as Needed
• If the image is resistant and continues to intrude, repeat steps 1-6 as many times as needed, while still trying to find something you can completely and mindfully focus on.
Additional Tips for Success
• Practice Regularly: The more you use the 5 Blinks Method, the quicker your brain will recognize it as a tool to refocus.
• Pair with Deep Breathing: Combining the method with paced breathing enhances its calming effect.
• Use a Support Object: Hold a grounding object, like a smooth stone, while practicing. (I use a short piece of thin rope that has a knot tied on one end- because when you get to the end of your rope, you tie a knot and hold on!)
Other Distress Tolerance Techniques to Explore
The 5 Blinks Method is just one of many strategies to manage distress and intrusive thoughts. Stay tuned for future posts where we’ll explore other effective techniques:
1. TIPP Skills – Using temperature, intense exercise, paced breathing, and paired muscle relaxation to lower emotional intensity.
2. Grounding Techniques – Detailed practices like the 5-4-3-2-1 method and body scans.
3. Opposite Action – Redirecting overwhelming emotions by taking an action opposite to the urge.
4. Distraction Toolkit – Creating a personalized box or bag of items and activities to help refocus during moments of distress.
5. Mindful Visualization – Replacing intrusive images with a safe or peaceful mental scene.
Final Thoughts
The 5 Blinks Method is a powerful, portable tool to help you navigate intrusive traumatic images. It works by engaging your senses and redirecting your focus, allowing you to move forward without being stuck in the past. Remember, it’s okay to seek additional support from a trusted counselor or peer support group as you work through these challenges.
You’ve got this—one breath at a time.
Mind Over Mayday 
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