Anxiety refers to feelings of fear and discomfort that people experience, which can affect their physical, emotional, and cognitive health. Everyone feels some form of anxiety at some point in their lives, but when it persists over long periods without relief, it is a sign of an anxiety disorder. To prevent the situation from escalating to such an extent, some methods may help alleviate the feeling of anxiety, including the 333 technique. Experts say this is an easy skill to remember and can also be used in the moment if something triggers discomfort. According to Healthline, the 333 rule is an informal technique for managing anxiety. Experts at ChoosingTherapy say that the 333 rule makes it easier to redirect a person's thoughts and ground them in the present moment. This is done by engaging the senses of touch, sound, and sight.
To practice this rule, the following steps can be followed:
1. **Three things you can see:**
The first step involves pausing to look around and pay attention to three things in your environment. After identifying three separate things, the 3-3-3 rule requires the individual to describe three things about each. Focusing on three things you can see can help you become visually aware of your surroundings. This helps manage your anxiety by pulling you away from the mental chatter that causes stress.
2. **Three things you can hear:**
The second step involves scanning the environment for three distinct sounds. The individual should then repeat the process by paying attention to the rhythm, tone, and pitch of the sounds they noticed. Depending on your location, this may be challenging, and you don't always have to look for the most obvious sounds.
3. **Three things you need to touch:**
The last step in the 3-3-3 rule focuses on engaging the sense of touch by choosing three body parts to move. This includes movements like wiggling your toes, stretching your neck, tapping your fingers, and moving your limbs, which engages the sense of touch.
Experts explain these steps by saying that the 333 anxiety rule is very effective as a strategy for coping with anxiety because it shifts the mind's focus from chaotic internal dialogue to real external stimuli. It thus uses the senses as a way to reconnect with the body amidst negative anxiety symptoms, including intrusive thoughts and panic attacks. Experts also recommend this technique, stating: "Practicing this method is an easy tool to bring you back to the present moment."
Anxiety disorders can develop due to a number of factors, including stress, genetics, and childhood environment. There are also various types of anxiety disorders, ranging from generalized anxiety to obsessive-compulsive disorder, specific phobias, and panic disorders. Some individuals may suffer from more than one type of anxiety disorder; for example, those with a specific phobia may experience panic as a result.
