We all feel anxious from time to time. Faced with new situations and not knowing how to cope is sure to bring us into this state. Yet, while a certain amount of anxiety is completely normal when facing certain life situations, the problem occurs when it becomes so overwhelming that it renders us unable to function well in our world. And, there is no doubt that this is quite a common occurrence nowadays, as anxiety is one of the leading mental health challenges people are dealing with in the modern world.
Read about anxiety disorders here: https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders
Now, while we are all for getting professional help when you are suffering with this particular challenge, the truth is that there are some coping mechanisms you may want to learn and use to soothe your anxiety attack when it starts overwhelming you. We are talking about those tactics and techniques that you can use outside the therapy room, when you don’t have a professional by your side. Coping mechanisms are great because they teach you how to ease all your future attacks, and how to rely on yourself, knowing that you can handle what is to come, and knowing that you can overcome it.
One of those techniques that you may have already heard about is known as the anxiety 333 rule. Perhaps you’ve come across it somewhere, or perhaps someone has recommended it, whether a professional, or just a friend who is trying to help. In any case, what you want to do now is learn more about this technique, find out what it exactly entails and whether it really works, so that you can decide whether you want to incorporate it in your life and use it as needed. Let us, thus, start answering those questions for you.
What Exactly Is the Anxiety 333 Rule?
We are, unsurprisingly, going to begin with the very basic question here. What exactly is this particular rule, or technique? To put it simply, the anxiety 333 rule is a grounding technique that is made to help individuals who are feeling extremely anxious focus on their surroundings, and thus reduce those feelings of stress and panic. If you’re wondering how to stop a panic attack, perhaps you can find some useful tips on this page as well.
Anyway, let us get back to this particular technique. How is it actually done? What does it consist of? And, is it difficult to do? To answer the last question first, the great thing about this technique is that it is extremely simple, as all anxiety soothing techniques should be, because, when you are experiencing an attack, the last thing you want is to have to remember some complicated steps to take in order to ease it.
So, this method consists of 3 specific, and simple, steps. First things first, what you have to do is identify 3 things you see, meaning you should look around and name 3 objects in your surroundings. This is aimed at shifting your focus away from the panic and stress, and turning your attention towards the present moment.
The next step is to identify three things you can hear, and it serves the very same purpose of turning your attention towards the present, thus easing anxiety symptoms. So, listen closely and do your best to name three sounds in your environment. Whether those are traffic sounds, birds singing, your AC working, someone humming distantly, or anything else, the point is for you to focus, find and name those sounds.
Finally, what you have to do is move three parts of your body, thus completing the Anxiety 333 Rule. These don’t even have to be three big body parts. You can, for example, wiggle your fingers and count it as one movement, or perhaps tap your feet, or roll your shoulders. Whatever you do, the goals is, once again, to bring your focus back to the present moment and turn it away from those anxious and panicky feelings and sensations you may be experiencing.
Does It Really Work?
Does this technique really work, though? The simple answer is yes. This technique relies on your sensory awareness to reconnect you to the present moment, promote mindfulness, and basically break the cycle of anxious thinking. Furthermore, it engages your body in order to further enhance the calming effect and promote relaxation.
Although, how well it will work will depend on your general personality, the severity of your attack, as well as the ability to actually focus on your surroundings, identifying 3 things you see and 3 things you hear, and then moving 3 body parts. So, the truth is that you may need a bit of practice. Thus, if at first you feel that it doesn’t work, keep on trying to focus. The more you practice, the easier it will become, and over time, you will be able to quickly stop your anxiety attacks with this grounding technique.
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