SANA SHAIKH
By Sana Shaikh

BHMS and Yoga Trainer

03 August 2022
Medically reviewed by
Dhanashree Padhye
MA (Psychology)
what-is-the-3-3-3-rule-for-anxiety
Table of Contents

Introduction on Anxiety

When it comes to the question ‘What is anxiety?’ the answer is not always simple. When you experience the emotion of threat, your body creates a stress response while trying to keep you safe. This stimulus tells you to fight the danger, flee from it or freeze. These are normal reactions, but if your body reacts this way to situations that are not life-threatening, it can cause Anxiety.

Introduction of 3-3-3 Rule

We usually focus on our physical health, and that's the best thing to do. Still, at the same time, we tend to forget the importance of mental health. Mental health problems like Anxiety and depression affect millions of people yearly. In addition, the Covid-19 pandemic is having an alarming impact on people's mental health, with stress, Anxiety, and other mental problems becoming increasingly common. We usually ignore the feel-good vibe of life to make it disappear.

It is more than okay not to feel 100% all the time or to experience unexplained anxiousness. Please take a moment to see, absorb, and identify it. Accept it. Here is the 3-3-3 rule to manage Anxiety and mental health from its core to work on.

What is the 3-3-3 rule?

Mindfulness is a method of reducing Anxiety by paying a close look out to the current moment and current moment only. Mindfulness training usually contains meditation, similar activities, and extra-ordinary exercises to help you focus on the present moment without creating opinions. Whether they are good or bad. 

The 3-3-3 rule is a simple mindfulness technique for Anxiety. The method is to name three things they can see, identify three sounds they can hear, and three things they can touch. (By: Sara Smith, BSW Source: SOAR, Inc.)

Touch

So the idea behind this is you should involve your senses of touch with your consideration. Always try to move body parts with it. For example- try to move your ankles or knees, arms, or any similar body parts with it.

This will help you to explore more bodily feelings.

Try dabbing your fingers, twitching your toes, circling your ankles, pushing your hands, and so on. Concentrate on obtaining your attention to your body and leveling yourself at the

present wink.

This meditation of the 3-3-3 rule can help you focus and calm your body and mind in a single moment. You can use this technique to relieve Anxiety, center your mind, and bring your attention to the present moment.

Sound

 To get your mind in line with the current ongoing issue, this is a second way that you can use. Sound is the 2nd thing you have to think of. It would help if you tried to remember or look around at three specialties or items within your visual range and also think about the things within the hearing range of ordinary human beings.

Identify three sounds that you can hear right at the moment. Start paying attention to the exact details of your atmosphere. For example, the volume of each sound, how far away they're coming from, what their sources are, etc.

Sight

To control Anxiety, the last but not the most minor three things you should remember is sight. Try to look for something that surrounds you for a moment. Point out three physical objects in your immediate vicinity. Identify each one. Scrutinize them. For example, you see a bookshelf, a glass of water, and a lamp. Pay close attention to each object. Does the glass have a particular color or design? Is it clear? And what's inside the glass? Are there any books on the shelf? Which ones are paperbacks and which are hardcovers? Taking in as many details about your immediate environment as possible will help convey you back to yourself.

Alternative ways to stop Anxiety

Following are the alternative ways to get away from Anxiety. The below-mentioned remedies are all natural and can cause no harm to your mental health. (Harvard Health Publishing: "Francesca Coltrera")

  1. Always try to Stay-active.
  2. Steer clear of alcohol.
  3. Consider quitting smoking cigarettes.
  4. Limit caffeine intake.
  5. Prioritize getting a good night's rest.
  6. Meditate and practice Mindfulness.
  7. Eat a balanced diet.
  8. Practice deep breathing.
  9. Try aromatherapy.
  10. Drink chamomile tea.

The Non-Judgment Game

You should think of your surrounding world without passing judgment. It's a pleasurable exercise that delights youngsters from their anxieties. This meditation can help children with focusing issues and help them to be more assertive in their day-to-day games.

Children who are a little older can practice the 5-4-3-2-1 method. This technique asks you to name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Conclusion-

The 333 Rule lets you concentrate on bland real-time and real-life exterior inspirations. The mental pressure is represented by messy interior conversation. You are merely locomoting your ideas gradually to the outer atmosphere. This can support obtaining a distinct viewpoint and prevent the acceleration of redundant beliefs. This process can be employed anywhere by anyone because it utilizes whatever is in someone's field of sight and hearing ability. The 333 Rule can be a valuable mechanism to help people haggle with Anxiety or panic.

If you are someone who experiences Anxiety, then you know that you have little control over when it will pop up. That is why using the world around you, wherever you are, as a grounding technique is a valuable tool. Meditate the Mindfulness and enjoy the process of loving yourself.

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