What is the 3 3 3 rule for anxiety?

Unlock the Power of the 3-3-3 Anxiety Rule: Your Ultimate Weapon Against Anxiety!


Unlock the Power of the 3-3-3 Anxiety Rule: Your Ultimate Weapon Against Anxiety!


As a Personal Development Coach specialising in anxiety issues I’m here today to talk about something that’s close to my heart and, unfortunately, a part of many of our lives – anxiety. It’s a common issue, increasingly amongst women aged 25 to 50. But don’t worry, I’ve got a handy tool to share with you today – the 3-3-3 rule. It’s a simple yet powerful technique that can help manage those invasive anxiety attacks.

Understanding Anxiety

Anxiety, my friends, is like that uninvited guest who pops in just when you’re about to enjoy some quiet time. It manifests in different ways – a racing heart, sweaty palms, or that unsettling feeling of doom. And let’s not forget those triggers – a stressful day at work, a heated argument, or sometimes, just out of the blue. It’s crucial to manage anxiety because it affects not just our mental, but also our physical well-being. You can learn more about this in my article on understanding the causes of lack of confidence.

The 3-3-3 Anxiety Rule: An Overview

So, what’s this 3-3-3 rule I’ve been talking about? It’s a grounding technique that helps you return to the present moment when your mind starts to race. The rule is simple: identify three things you can see, three things you can touch, and three things you can hear. It’s all about bringing your focus back to your surroundings and away from your anxious thoughts. This is one of the powerful techniques for building self-confidence that I often talk about.

What is the 3 3 3 rule for anxiety?

Step-by-Step Guide to Applying the 3-3-3 Anxiety Rule

First Step: Identifying Three Things You Can See

Let’s say you’re starting to feel anxious. Take a deep breath and look around you. Identify three things you can see. It could be anything – the coffee mug on your desk, the picture on your wall or the tree outside your window.

Second Step: Identifying Three Things You Can Touch

Next, find three things you can touch. Feel the texture of your shirt, the cool surface of your table or the softness of your pet. This tactile experience helps ground you in reality.

Third Step: Identifying Three Things You Can Hear

Finally, close your eyes and tune into the sounds around you. It could be the ticking of a clock, the hum of your computer or the distant sound of traffic.

Remember, there’s no rush. Take your time with each step.

What is the 3 3 3 rule for anxiety? What is the 3 3 3 rule for anxiety?

The Benefits of the 3-3-3 Anxiety Rule

The beauty of the 3-3-3 rule is that it helps you shift your focus from your anxious thoughts to your immediate environment. I’ve seen this rule work wonders with many of my clients. One of them, let’s call her Sarah, used to have severe anxiety attacks. Once she started using the 3-3-3 rule, she found it easier to manage her symptoms. And guess what? There’s scientific evidence supporting this too!

Grounding techniques, like the 3-3-3 rule, are based on the concept of mindfulness, which has been extensively studied and found to be effective in reducing symptoms of anxiety and improving mental health. Mindfulness involves focusing on the present moment and accepting it without judgment. It helps to interrupt cyclical, negative thought patterns that can fuel anxiety.

A study published in JAMA Internal Medicine in 2014 analyzed over 47 clinical trials involving over 3,500 participants and found that mindfulness meditation programs, which include grounding techniques, had moderate evidence of improved anxiety, depression, and pain.

Another study published in the journal Behaviour Research and Therapy found that individuals who used grounding techniques reported lower levels of distress.

While these studies don’t specifically mention the 3-3-3 rule, they do provide evidence that grounding techniques and mindfulness, which are the principles behind the 3-3-3 rule, can be effective in managing anxiety.

Other Helpful Techniques for Managing Anxiety

While the 3-3-3 rule is a fantastic tool, it’s not the only one in the toolbox. Techniques like deep breathing, mindfulness, and yoga can also help manage anxiety. Remember, it’s all about finding what works best for you. For instance, you might find it helpful to learn how to be a master communicator.


Managing anxiety is crucial for our overall well-being, and the 3-3-3 rule is a simple yet effective tool to help us do just that. I encourage you to try it out the next time you feel anxiety creeping in. And remember, it’s okay to seek professional help if you need it. You might also find it helpful to explore my resources on work life and career.

You’re stronger than you think, and with the right tools and mindset, you can overcome anything that comes your way. So, are you ready to give the 3-3-3 rule a try? I’d love to hear about your experiences!

Remember, you’re not alone in this journey. We’re all in this together, learning, growing, and becoming the best versions of ourselves. So, let’s embrace these tools and techniques, and let’s conquer anxiety, one breath at a time.


Facebook Comments