The 3-3-3 rule for anxiety is a simple technique designed to ground you in the present moment and distract you from anxious thoughts by focusing on your senses. It’s a quick and easy way to manage feelings of anxiety.
How the 3-3-3 Rule Works
The core idea behind the 3-3-3 rule, according to Aimee Daramus, PsyD, a clinical psychologist, is to shift your attention away from your anxiety and onto your immediate surroundings using your senses. Essentially, you are redirecting your focus to what is happening around you rather than the anxious thoughts in your mind.
Here’s how to use the 3-3-3 rule:
- Identify Three Things You Can See: Look around and notice three distinct objects. It could be anything from a chair, a lamp, to the color of a wall.
- Identify Three Things You Can Hear: Listen attentively to your surroundings and identify three different sounds. This might be a car passing, birds singing, or the hum of a refrigerator.
- Identify Three Ways You Can Move Your Body: Find three simple ways to move your body. It could involve wiggling your fingers, moving your toes, or shrugging your shoulders.
By engaging your senses in this way, you interrupt the cycle of anxious thinking. The focus on the present moment can help reduce the intensity of anxiety.
Table Summary of the 3-3-3 Rule
| Step | Action | Example |
|---|---|---|
| 1 | See 3 things | A tree, a car, a blue book |
| 2 | Hear 3 things | Birds chirping, music playing, a fan |
| 3 | Move 3 ways | Wiggle fingers, move toes, shrug shoulders |
Why the 3-3-3 Rule is Helpful
- Distraction: It's a simple and effective way to distract yourself from anxious thoughts by redirecting your focus to sensory experiences.
- Present Moment Awareness: The exercise anchors you in the present, reducing the focus on worries about the future or regrets about the past.
- Accessibility: It can be done anywhere, anytime, without any special equipment or preparation.
- Immediate Relief: It can provide a sense of calm and control in the moment of anxiety.
Practical Example
Suppose you are feeling anxious before a presentation:
- See: Look around the room and notice the projector, a notepad, and a water bottle.
- Hear: Listen for the sound of the air conditioning, people coughing, and the rustling of papers.
- Move: Rotate your ankles, press your hands together and then stretch them out, and clench and unclench your fists.
By doing this, you shift your focus from your anxiety about the presentation and into your present surroundings.
