What is the 3 3 3 rule for anxiety? Calming anxiety quickly and training the brain to stop anxiety.

It’s okay not to feel 100% all the time. We all experience worries and anxiousness from time to time.


Millions of people around the globe are affected by anxiety. In fact, anxiety has become even more common over the last 2 years as we’ve all dealt with the COVID-19 pandemic. More and more people are realizing the importance of identifying the stress, worries, panic attacks, and difficult emotions that they feel when experiencing anxiety, instead of just brushing those feelings under the rug like in past eras.


Taking a moment to feel our feelings and name them is key to gaining control over them. As the saying goes in the biz, “If you can name it, you can tame it.”


One way that you can quickly tame your anxiety is by accepting that it is real and present. Then, begin engaging in a grounding exercise to help you see, absorb, and identify your experience with anxiety.

The 3-3-3- rule is a quick grounding and mindfulness exercise. It helps us to depart from unhealthy emotions and focus on the present moment.


1. Name 3 sounds you hear.

2. Move 3 parts of your body. (example: your fingers, then your shoulders, lastly your feet)

3. Point out 3 things that you see.



Whenever you feel like your mind is spinning 1000 miles per hour and just won’t stop, this is an exercise you can always come back to to try and stop the wheels from spinning. This exercise will help you learn to calm from deep inside and manage your anxiety when it comes up.


The 3-3-3- rule is a quick grounding and mindfulness exercise. It helps us to depart from unhealthy emotions and focus on the present moment.

 

Alternatively you can adapt the exercise like this:


*Take a deep breath in and exhale completely.

*Follow the 3-3-3 rule.

*Name the feeling.

*Affirm that it’s okay to feel this.

*Lean into the present moment inside you and plant a seed for calm.