How the 3-3-3 Rule for Anxiety Can Calm Your Mind

Table of ContentsView AllTable of ContentsHow to Use the 3-3-3 Rule for AnxietyScientific Basis of the 3-3-3 RuleOther Coping Strategies for Anxiety

Table of ContentsView All

View All

Table of Contents

How to Use the 3-3-3 Rule for Anxiety

Scientific Basis of the 3-3-3 Rule

Other Coping Strategies for Anxiety

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Many of us struggle with anxiety in our daily lives, whether it’s due to work stress, personal challenges, or just the general chaos of the world around us. However, there are strategies we can use to cope with anxiety and keep it from overwhelming us. Enter: the 3-3-3 rule.

The 3-3-3 rule is a super simple technique that can help you regain control and calm your mind. It essentially requires you to identify three things you can see, three things you can hear, and three ways you can move your body.

In this article, we’ll explore what the 3-3-3 rule is, how it works, and why it can be a game-changer for anyone looking to manage their anxiety more effectively.

At a Glance

Yes, it’s that simple! You can repeat this process if you need to until you feel more calm and composed.

If you find yourself getting caught up inanxious thoughts, you can use the 3-3-3 technique to bring your attention back to the present moment.

Here’s how to do it:

The beauty of the 3-3-3 rule lies in its simplicity and accessibility—it’s a technique you can use anywhere and anytime. What’s more, you can repeat it as many times as needed, until you feel more calm and collected.

Pro TipIf you’re prone to anxiety, it may be helpful to be prepared. Dr. Daramus suggests making:Asensory bagwith tiny objects to touch and look atA photo album on your phone with pictures you enjoy looking atA playlist of sensory musicThis way, if you find yourself feeling anxious, you have something with you to look at or listen to.

Pro Tip

If you’re prone to anxiety, it may be helpful to be prepared. Dr. Daramus suggests making:Asensory bagwith tiny objects to touch and look atA photo album on your phone with pictures you enjoy looking atA playlist of sensory musicThis way, if you find yourself feeling anxious, you have something with you to look at or listen to.

If you’re prone to anxiety, it may be helpful to be prepared. Dr. Daramus suggests making:

This way, if you find yourself feeling anxious, you have something with you to look at or listen to.

The Characteristics of High-Functioning Anxiety

The 3-3-3 rule is agrounding technique. By engaging our body and our physical senses, grounding techniques interrupt the flow of anxious thoughts and bring our focus back to the present moment.

It works because we only have so much attention to give at any moment. If we’re giving our attention to a tree, a flower, a bird, or a picture on our phone, the anxiety is denied that attention, so it automatically decreases.—AIMEE DARAMUS, PSYD

It works because we only have so much attention to give at any moment. If we’re giving our attention to a tree, a flower, a bird, or a picture on our phone, the anxiety is denied that attention, so it automatically decreases.

—AIMEE DARAMUS, PSYD

Let’s unpack how this technique works:

Glimmer: How to Trigger Feelings of Joy and Safety

There are several techniques that can help us manage anxiety. What works for one person may not always work for another, so it can be helpful to try different methods to find what works best for you.

These are somecoping strategiesthat may be helpful:

The Best Online Therapy for Anxiety, Tried and Tested

Takeaways

The 3-3-3 rule can be a powerful tool for managing anxiety, offering a simple yet effective way to regain control of your senses during stressful moments. By grounding you in the present and engaging your senses, this technique can help disrupt the cycle of anxious thoughts.

However, it’s important to remember that anxiety can be a complex issue. If you find that anxiety is significantly impacting your daily life, don’t hesitate to seek professional help. A therapist can provide additional tools and strategies to manage your anxiety and help you live a fulfilling life.

If you or a loved one are struggling with anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

Feeling Anxious? Try the 5-4-3-2-1 Grounding Technique

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Banushi B, Brendle M, Ragnhildstveit A, Murphy T, Moore C, Egberts J, Robison R.Breathwork interventions for adults with clinically diagnosed anxiety disorders: a scoping review.Brain Sci. 2023 Feb 2;13(2):256. doi:10.3390/brainsci13020256

Nguyen J, Brymer E.Nature-based guided imagery as an intervention for state anxiety.Front Psychol. 2018 Oct 2;9:1858. doi:10.3389/fpsyg.2018.01858

Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: a review.Cureus. 2023 Jan 7;15(1):e33475. doi:10.7759/cureus.33475

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