The 3-3-3 Rule for Anxiety
The 3-3-3 rule for anxiety is a technique that uses emotional grounding to reduce anxiety. The technique gets you to focus on the present, shifting your focus away from your worry. Negative thoughts tend to stem from the future or the past, so by focusing on the here and now, you can reduce your negative thoughts and gain some clarity. The 3-3-3 rule is a short exercise that you can use on a daily basis or during moments of high stress or anxiety.
The technique uses a 3-step approach as follows:
Sight: If you’re taking a moment or if you feel yourself becoming anxious, take a step back and look at your surroundings, focusing on the physical objects around you. Pick 3 of those objects and take a very close look. You will be focusing on one of them at a time and hone in on specific details of the object. For example, if it is a garden decoration, what is it? An animal, a sculpture? What is it made of? Is it painted or plain?
Hearing: The next step is to listen. Some people like to close their eyes because it can help to focus on the sounds around them. What do you hear? Traffic? Car horns? Birds? You explore the details in the same way you did in the first step, was the sound high pitch or low pitch? Is the sound jarring or relaxing? What do you think is making the sound? Can you picture it? These prompts can help a bit.
Touch: The last step is to engage in your sense of touch. You do this by focusing on 3 separate parts of your body then you will focus on them one at a time. You can use some movement, you don’t need to be still for this one. For example, if you choose your neck, gently roll your neck from side to side. If you choose your feet, wiggle your toes. You can notice the physical contact with your shoes or the ground.
The number one tip I can give you while practicing this technique, is to not rush through it. Take your time with each object, sound, and touch sensation. Explore them in full detail. When done correctly, it can help you to distance yourself from negative thoughts in order to gain clarity about them. For more support around developing strategies to reduce anxiety, click here.