How To Manage Anxiety Using the 3 3 3 Rule

3 3 3 rule anxiety

Anxiety is a mental health condition that affects people of all ages.

If you’re one of the millions of people who suffer from anxiety, you know how hard it can be to live with it. Symptoms can range from mild uneasiness to full-blown panic attacks, making it difficult to do anything other than focus on your anxiety. It can cause individuals to feel worried, tense, and uneasy about normal daily activities.

There are many ways to manage anxiety, including therapy and medication. But another way to cope with anxiety is by using the 3 3 3 rule. This strategy involves breaking down everyday tasks into smaller chunks and completing them one at a time.

This makes activities seem less daunting and helps reduce feelings of anxiety. Give the 3 3 3 rule a try if you’re looking for an easy way to manage your anxiety!

Experiencing occasional anxiety is a normal part of daily life. However, anxiety symptoms that are excessive, long-lasting, and interfere with daily life can be signs of an anxiety disorder.

What Is Anxiety And What Are The Symptoms?

A few common anxiety symptoms include fear, worry, uneasiness, increased heart rate, shaking, and a feeling of impending doom.

A doctor or psychologist can diagnose anxiety disorders and other mental health conditions.

What is The 3 3 3 Rule?

The 3 3 3 rule is a coping technique that can help ground you in the present moment and cope with feelings of anxiety. Using this coping technique helps you to use mindfulness to center yourself in the present moment to release unhealthy emotions.

How To Use The 3 3 3 Rule To Manage Anxiety

To use the 3 3 3 rule to manage anxiety, you will start by naming 3 things you can see, identify 3 sounds you can hear, and move 3 parts of your body. This brings you back intuned to your senses and helps you to focus on the present.

This can help to relieve racing thoughts and anxious feelings.

Tips for implementing the rule in your own life

The 3 3 3 rule can be a really helpful technique when you’re feeling anxious and your mind is racing.

Start by naming 3 things you can see. Maybe it’s looking around your house, looking out the window, or focusing on the colors on the walls.

Next, focus on 3 things you can hear. Maybe you can hear the sound of cars driving by outside, birds tweeting outside your window, the sound of a person talking in the distance. Whatever it is, notice it. Focus on it.

And lastly, focus on moving 3 body parts. Wiggle your toes, move your head, move your hands.

Doing all of these things will firming plant you in the present moment. It’s hard for worry- thoughts to stay in your head when you are focusing all your attention on the present moment.

Seek Professional Help If Symptoms Persist or Become Too Overwhelming

Sometimes symptoms are so severe that you need additional support. Do not hesitate to reach out for support if you need it. Check out my Mental Health Resources page for some additional mental health resources.

Reach out to a doctor, psychiatrist, or therapist if you need help. I also wrote an article about how to find the right therapist for you.

Have you tried the 3 3 3 rule? What did you think?


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  1. I suffer from major depression and anxiety, but I havenโ€™t heard of this rule. Will give this a try, thanks for the info.

  2. I have anxiety and depression but Iโ€™ve never heard of the 333 rule. Thanks for the information.

  3. I got to try this going further

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