The 3 C's of anxiety, used as a self-management technique within a Mindfulness practice, are Curiosity, Courage, and Compassion.
Understanding the 3 C's
These three concepts offer a framework for approaching anxiety with a more mindful and helpful attitude, aiming to prevent unnecessary escalation of panic.
The 3 C's Breakdown:
| Concept | Description | Practical Application |
|---|---|---|
| Curiosity | Instead of immediately reacting to anxiety with fear or avoidance, approach it with an open, inquiring mind. | Ask yourself: What am I feeling? Where in my body do I feel it? What triggered this feeling? |
| Courage | This involves confronting your anxiety and feelings head-on, rather than suppressing or ignoring them. | Be brave enough to feel the discomfort, knowing it will pass. Don't avoid anxiety-provoking situations. |
| Compassion | Treat yourself with kindness and understanding during moments of anxiety, avoiding self-criticism. | Speak to yourself as you would to a friend in distress. Acknowledge your struggles with kindness. |
How to Use the 3 C's
When you feel anxiety rising, you can apply these 3 C's:
- First, cultivate Curiosity: Instead of panicking, observe your feelings and body sensations with interest. Ask questions like "What is this sensation like?" or "Where do I feel this anxiety in my body?".
- Next, summon Courage: Allow yourself to experience the anxiety without trying to immediately get rid of it or avoid it. Sit with the discomfort.
- Finally, extend Compassion to yourself: Remind yourself that it is okay to feel anxious, and treat yourself with the same kindness and support you would offer to a loved one.
These techniques can be used in conjunction with mindfulness and meditation to reduce the intensity of anxiety and panic attacks.
By incorporating the 3 C's—Curiosity, Courage, and Compassion—into your mindfulness practices, you can better manage your anxiety levels and prevent them from escalating into panic.
