What Is The 3-3-3 Rule For Anxiety: Manage Your Mental Health Effectively

Anxiety sometimes feels like it doesn’t exist at all. The tension and fear that plague who has it for weeks at a time suddenly rear their ugly heads at the most inconvenient of times.

Have you ever felt your heart racing, hands shaking, and had the distinct impression that the world is about to come to a crashing halt? 

When it comes to anxiety, tension, or even panic attacks, there are a few things you may do to relax. Even if you’re overburdened at work, the 3-3-3 rule for anxiety is a relatively simple yet powerful strategy for reducing stress and finding inner calm. But, how do you do it?

Take a look around you and list three things you notice. Then, think of three distinct noises you can hear. Lastly, move your ankle, fingers, or arm in any three directions.

You can use this technique to bring yourself back to the present moment whenever you notice your mind is racing.

In this article, we’ll explain one specific self-help approach for anxiety management. The 3-3-3 rule for anxiety. This 333 anxiety rule will help you relax your body, restore control, and locate your core.

What Is Anxiety?

What Is Anxiety?

About 40 million Americans suffer from an anxiety disorder, which is more than just the occasional worry or fear of a big event or change in one’s life.

Generalized anxiety disorder (GAD) is characterized by persistent and uncontrollable worry, while panic disorder is characterized by attacks of intense fear accompanied by palpitations, shaking, trembling, or perspiration.

It’s common for stressful life events such as fighting with a partner, moving to a new city, or going through a difficult time to set off anxiety attacks. You can also get anxious because of suppressed sentiments or thoughts. 

There’s nothing wrong with feeling overwhelmed or frightened at times, but if these feelings linger and begin to negatively impact your everyday life, you may have an anxiety condition.

GAD, or Generalized Anxiety Disorder, is one of the most common anxiety disorders in the world and can induce panic, heart palpitations, trembling, shaking, or even panic attacks. 

  1. There are a variety of long- and short-term therapy options as well as drugs available to manage anxiety. However, not everyone who suffers from an anxiety illness can benefit from making lifestyle changes or finding new strategies to alleviate stress and worry.

It’s critical for people with anxiety disorders to seek out long-term methods of managing or reducing anxiety, such as talk therapy or medication.

Lifestyle changes like eating a healthy diet, cutting out alcohol and caffeine, and making time for yourself can also help alleviate stress.

What Is The 3-3-3 Rule For Anxiety?

What Is The 3-3-3 Rule For Anxiety?

We all know how important it is to take care of our physical health, but it is just as important to take care of our mental health as well. People around the world are affected by mental health issues like depression and anxiety, among others. 

An upsetting life event, like a major move or a fight with a close friend, tends to set off your anxiety, as it does for many other individuals.

However, most people are unable to identify and manage it. Many of these issues go unaddressed because we tend to ignore them or prefer a “good vibes/positive” outlook on life.

In the absence of self-management, anxiety can take over your life and trigger panic episodes. Your mental health will suffer and your life will alter for the worst.

You can apply the 3-3-3 rule for anxiety instead of feeling sorry for yourself and focusing on the bad aspects of this illness – one of the most effective ways to feel less worried in the shortest time.

The 3-3-3 rule can be applied in this way:

1. Take a look around you and list three things you notice (sight). 

Take a moment to look around. Pay attention to three physical objects in your environment. Take a look at them and try to identify them. Pay special attention to the finer points of the situation. A picture frame, furniture, a bottle of water, and a book, for example. 

Pay special attention to the details of each item. List three things you have noticed such, as the shape, color, movement, the material it was made, and so on.

2. Think of three distinct noises you can hear (sound).

Glance around for three items that are within your visual and audible range. Listen to three different noises and try to identify them. Pay great attention to the small details, such as the tone and cadence of each sound.

3. Then move your ankle, fingers, or arm in any three directions (touch).

Engaging your sense of touch is the last thing you should do. Choose three areas of your body that you can move. This part can be done with your arm, legs, and ankles. Wiggle your toes, rotate your ankles, tap your fingers, and move your arms, for example. 

The 333 rule, when combined with deep breathing, can have a relaxing effect on your mind and body. This method will relieve anxiety, calm your thoughts, and bring you to the present moment if you practice it regularly.

You can use this technique to bring yourself back to the present moment whenever you notice your mind is racing.

When you feel like your mind is racing at a thousand miles per hour, do this practice to bring you back to the here and now.

  • As you inhale, exhale completely.
  • Follow the 3-3-3 formula. 
  • Affirm that it’s OK to feel the way you do. 
  • You can cultivate a sense of peace and serenity by focusing on the current moment inside of yourself.

A seed of health, peace, and balance can be planted in your innermost being by taking a moment to do so. This is a plant that will thrive if you take care of it, she said.

Benefits of Practicing the 3-3-3 Anxiety Rule

Benefits of Practicing the 3-3-3 Anxiety Rule

Anxiety and anxiety disorders are difficult to deal with on a day-to-day basis. A greater understanding of how to lessen panic attacks and anxiety might make it simpler to cope with both conditions.

The 3-3-3 rule is a must-try if you’ve been battling with anxiety and a general sense of overload. Distract your attention away from the panic by repeating the 3 3 3 rule as often as possible. 

By practicing this technique, you can learn to:

  • Assists you in separating yourself from bad emotions and feelings. 
  • Keep unpleasant thoughts out of your head. 
  • Helps to divert your attention away from the panic. 
  • It assists you in remaining in the present moment. 

When you’re having a panic attack, grounding strategies like the 333 rule can be challenging to implement, especially if you’re dealing with anxiety at work. It may take some time to develop the technique but stick at it.

Practicing it at work while you are nervous will be more difficult. The 3 3 3 rule of anxiety takes time to build if you don’t practice it every day.

No matter how many times you fail, all it takes is perseverance and a sincere desire to achieve your best.

Additional Tips for Applying the 3-3-3 Rule:

  1. Even if you don’t feel nervous or overwhelmed, keep using this approach. You’ll be glad you did it if you ever find yourself in a scenario where you begin to feel anxious or fearful. 
  1. If you’re anxious, don’t wait for a crisis to apply the 333 rule. Even if the workout isn’t stressful, you should still do it. Before things get out of hand, it’s preferable to calm yourself down rather than allow them to get out of hand. 
  1. The 333 rule calls on you to keep your attention solely on your surroundings, not on your thoughts or feelings. 
  1. Using the 333 rule for anxiety should be followed by a 10-minute self-check. To see if it helped or not, pay attention to how you’re feeling. 
  1. While following the 3 3 3 rule, keep your eyes alert at all times. Many people choose to doze off by closing their eyes, but this is counterproductive because you miss out on important details of your surroundings. 
  1. Practice this grounding technique by taking slow, deep breaths in and out. Regaining control of yourself and the circumstance will help you feel more in control. 
  1. If none of the anxiety management approaches, such as the 3 3 3 rule, work for you, seek professional treatment.


Having power over your life may not always feel like it. Your talents are a gift you can rely on to direct your journey and conquer professional and personal problems in the face of uncertainty and fear. Stay in touch with your emotions.

Validate your findings.

Despite your concerns about the future, you still have the opportunity to be present in the current now. You must set aside time to process your emotions. You have command over your mental area.

Joe Davies