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

## The 3-3-3 Rule: Your Emergency Anxiety Brake The 3-3-3 rule is like hitting CTRL+ALT+DEL on your anxious brain - it forces a system restart by grounding you in the present moment. ### How It Works **Step 1: Name 3 Things You See** - Look around and name three objects - Be specific: "blue coffee mug," not just "mug" - Focus on details: texture, color, shape - This engages your visual processing, interrupting anxiety **Step 2: Name 3 Sounds You Hear** - Identify three distinct sounds - Could be traffic, air conditioning, your breathing - Really listen to each sound's qualities - This shifts attention from internal worry to external reality **Step 3: Move 3 Parts of Your Body** - Rotate your ankles - Roll your shoulders - Wiggle your fingers - Physical movement breaks the freeze response ### Why It's Effective **Neurological Interrupt** Anxiety hijacks your amygdala (fear center). The 3-3-3 rule activates your prefrontal cortex (rational brain), essentially changing the channel from panic to presence. **Sensory Grounding** By engaging multiple senses, you anchor yourself in the "here and now" rather than the "what if" that anxiety thrives on. **Simple Under Stress** When panicking, complex techniques fail. The 3-3-3 rule is simple enough to remember even when your brain is in crisis mode. ### When to Use It - **Panic attack onset**: First sign of symptoms - **Anticipatory anxiety**: Before stressful events - **Random anxiety spikes**: Throughout the day - **Insomnia**: When anxious thoughts keep you awake - **Public situations**: Discrete enough for anywhere ### Variations for Different Situations **The 5-4-3-2-1 Extended Version** - 5 things you see - 4 things you can touch - 3 things you hear - 2 things you smell - 1 thing you taste **The Quick 3-3-3 (Under 30 seconds)** - 3 colors you see - 3 textures you feel - 3 deep breaths **The Night-Time 3-3-3** - 3 things you're grateful for today - 3 things you'll do tomorrow - 3 slow, deep breaths ### Making It More Effective 1. **Practice when calm** so it's automatic when anxious 2. **Say observations out loud** if possible (stronger neural engagement) 3. **Don't judge** what you notice - just observe 4. **Repeat as needed** - it's not one-and-done 5. **Combine with breathing** - breathe slowly throughout ### The Science Behind It Research shows that grounding techniques like 3-3-3 can: - Reduce cortisol levels within minutes - Decrease heart rate by 10-15 BPM - Improve emotional regulation - Prevent full panic attack development in 60% of cases *Pro tip: Save this as "333" in your phone for quick access during anxiety spikes. Your future anxious self will thank you.*