What is the 3-3-3 rule for anxiety?

- By Anamika Mishra

Let’s talk about something we all face from time to time – anxiety. You know, that jittery, restless feeling that creeps up when things feel overwhelming? If you’ve been looking for a simple, practical trick to calm your mind, let me introduce you to the 3-3-3 rule for anxiety. Trust me, it’s super easy and works like magic!

What is the 3-3-3 Rule?

The 3-3-3 rule is a grounding technique designed to bring your focus back to the present moment when anxiety takes over. It’s like hitting the pause button on your mind and taking control of your thoughts again. Here’s how it works:

Look Around and Name 3 Things You See: Take a deep breath and glance around. Spot three things in your surroundings and say their names aloud or silently to yourself. For example, “A blue chair, a book, a coffee mug.” This simple act anchors you to the here and now.
Identify 3 Sounds You Hear: Tune in to your environment. Maybe it’s the hum of a fan, birds chirping outside, or even your own breathing. Acknowledge these sounds to bring your focus to what’s happening right now.
Move 3 Parts of Your Body: Wiggle your fingers, shrug your shoulders, or tap your feet. Feel the sensation of movement. This helps you reconnect with your body and reminds you that you’re in control.

Why Does It Work?

Anxiety thrives on spiraling thoughts and “what-ifs.” The 3-3-3 rule interrupts that cycle by engaging your senses and grounding you in the present. It’s like telling your anxious brain, “Hold on, let’s focus on what’s real right now.”

When to Use the 3-3-3 Rule

When you feel panic or worry creeping in
Before an important meeting or event
During moments of overthinking
Anytime you need a quick reset

Bonus Tip:

Pair this rule with deep breathing for extra calming power. Inhale for 4 counts, hold for 4 counts, and exhale for 4 counts. Combine it with the 3-3-3 rule, and you’ll feel a wave of relief wash over you.

The 3-3-3 rule isn’t a cure-all, but it’s an incredible tool to have in your anxiety toolkit. Give it a try the next time your mind feels like it’s running a marathon. Sometimes, it’s the simplest methods that work wonders.

Until next time, stay calm and keep shining. ❤