A simple coping strategy to help manage overwhelming feelings
Anxiety is a normal human emotion, but for some, it can feel completely overwhelming.
If you’ve ever experienced a panic attack, you know the intense physical and mental distress it causes.
Thankfully, there are strategies you can use to help manage anxiety in the moment. One such technique is the 3–3–3 rule.
Key takeaways:
- 3–3–3 focuses on 3 things you see, feel, and hear to manage anxiety.
- It shifts focus from worries to present senses for grounding.
- Repeating it redirects attention away from symptoms and calms racing thoughts.
- This simple strategy reduces intense anxiety anywhere, anytime.
What is the 3–3–3 Rule?
Clinical psychologist Dr. Claire Weekes developed the 3-3-3 rule as a grounding technique to help reduce anxiety in the present.
It works by shifting your focus from frightening thoughts and physical sensations to more neutral external details.
The “rule” directs your attention towards the following areas:
- 3 things you can see
- 3 things you can feel
- 3 things you can hear
Naming simple, concrete details from your immediate environment helps you anchor yourself in the here and now rather than become lost in frightening “what if” thoughts about the future.
Explaining the effectiveness of the 3-3-3 rule
Dr. Weekes emphasised the importance of engaging the senses to bring awareness back to the present moment.
By actively observing and describing your surroundings, you are able to create a sense of safety and stability within yourself.
This technique can be particularly helpful during moments of heightened anxiety or panic, allowing you to regain control and calm your mind.
Additionally, the simplicity of the 3–3–3 rule makes it accessible and easy to implement in various situations, making it a valuable tool for managing anxiety on a day-to-day basis.
When anxiety starts to spiral out of control, take a few deep breaths, then start listing:
- Three things you can see. This could include everyday objects such as a lamp, a book, or the colour of the wall.
- Then name three things you can feel, like the texture of your clothes or the feeling of your feet on the floor.
- Finish by naming three sounds you can hear, whether it’s traffic outside or the hum of electronics.
Repeating this process redirects your focus from mental worries to neutral sensory input.
It helps diminish the physical symptoms of anxiety and calm racing thoughts by noticing mundane details.
Not eliminating anxiety, but reducing its intensity, is the goal.
How does the technique help ease anxiety?
There are a few reasons why the 3-3-3 technique can help ease anxiety:
- Ground yourself in the present moment. Anxiety often involves worrying about possible future threats. Noticing real, concrete details anchors you back in the here and now.
- Shifts attention away from symptoms. When you’re anxious, it’s easy to fall into a feedback loop, fixating on your pounding heart or troubled breathing. The 3–3–3 redirects this attention outward.
- Uses all your senses. Seeing, touching, and hearing engage multiple areas of the brain. This makes it harder for anxious thoughts to dominate your awareness.
- It is simple to remember. Even during intense anxiety or panic attacks, having to name three of each detail makes it simple to apply.
The 3-3-3 rule is a quick, portable strategy you can use whenever anxiety strikes, whether at home or out in public.
With practice, it can evolve into a powerful tool in your anxiety-coping toolkit.
When to apply the 3-3-3 rule
There are several indications that applying the 3–3–3 rule could be beneficial.
- Racing, repetitive worrying thoughts
- Feelings of unreality, fear, or impending doom are common.
- Intense physical and mental distress is a hallmark of panic attacks.
- Overwhelming anxiety about everyday situations
- Anxiety gradually builds up throughout the day.
You can use it proactively when you notice anxiety starting to escalate or reactively when symptoms have already intensified.
Repeating the process may be helpful for severe episodes.
Got questions about the 3-3-3 rule?
What if I can’t think of three things for one of the categories?
Don’t stress if you can only think of 1–2 details for sight, sound, or touch instead of 3 each time. The goal is to shift your focus, so name whatever you can observe. You can also repeat details you’ve already listed.
How long should I practice 3–3–3?
There’s no set time limit, but most people find repeating the process for 2–5 minutes sufficient to start feeling calmer. Stop when you feel your anxiety has reduced to a more manageable level.
What if it doesn’t seem to be working?
Give it a fair try by sticking with it for at least a few minutes when anxiety hits. However, it may take practice to feel the full benefits. If it doesn’t help much, talk to your doctor about other coping strategies. Combining 3–3–3 with deep breathing can also enhance the calming effects.
Is it suitable for children to use the 3-3-3 rule as well?
Yes, the 3–3–3 rule provides a simple way for even young kids to practice managing anxiety. Turn it into an “I spy” type activity and make it a game. When they appear distressed, be sure to model it calmly.
What additional strategies can you implement for long-term anxiety management?
While 3–3–3 helps in the moment, other lifestyle strategies like regular exercise, journaling, spending time outdoors, and pursuing relaxing hobbies can aid in preventing anxiety over the long run. We also recommend seeking ongoing management counseling or self-help books.
Wrapping up
The 3–3–3 rule offers a quick, portable strategy for reducing intense anxiety symptoms in the present moment.
- Shifting your focus to neutral sensory details can help diminish frightening thoughts and physical sensations.
- With consistent practice, it may become an invaluable tool in your anxiety-coping toolkit.
- While not a cure on its own, combining it with other lifestyle adjustments and professional help can aid long-term anxiety management.
Don’t be afraid to experiment with different techniques to find what works best for you.
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