{"id":3923,"date":"2021-06-09T23:02:36","date_gmt":"2021-06-10T04:02:36","guid":{"rendered":"https:\/\/dontpanicdothis.com\/?p=3923"},"modified":"2023-02-18T00:17:16","modified_gmt":"2023-02-18T05:17:16","slug":"the-333-rule-for-anxiety","status":"publish","type":"post","link":"https:\/\/dontpanicdothis.com\/the-333-rule-for-anxiety\/","title":{"rendered":"How to Use The 333 Rule for Anxiety and Panic Attacks"},"content":{"rendered":"

Anxiety can be extremely distressing, and panic attacks are downright terrifying. One of the best coping techniques for stopping anxiety or panic attacks is to use the 333 Rule for anxiety. These instructions will help you to use the 333 Rule for anxiety: <\/p>\n

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  1. Look around your environment and name 3 things that you can see.<\/strong><\/li>\n
  2. Focus on the sounds around you and name 3 things that you can hear.<\/strong><\/li>\n
  3. Bring your attention to your body and move 3 different body parts.<\/strong><\/li>\n<\/ol>\n

    That\u2019s it!<\/p>\n

    Now, it\u2019s understandable if this seems a bit too simplistic.<\/p>\n

    Let\u2019s dive a bit deeper and discuss how to use the 333 Rule for anxiety as effectively as possible. We\u2019ll also explore the psychological principles behind why it works in the first place.<\/p>\n

    How to Use The 333 Rule for Anxiety and Panic Attacks<\/strong><\/h2>\n

    To get the most out of this method, understand exactly how to implement each step.<\/p>\n

    Let\u2019s break the 333 Rule down:<\/h2>\n

    1<\/p>\n

    3 Things Seen<\/h3>\n

    In the first step, we\u2019re scanning our environment for things that we can see. We are simply observing, and taking a verbal or mental note of what we observe. This could be a bird flying nearby, a person walking in the distance, or a cloud shifting in the wind.<\/p>\n

    2<\/p>\n

    3 Things Heard<\/h3>\n

    For the second step, we\u2019re focusing on anything we can hear around us. You may close your eyes for this step if you prefer it. What can you hear around you? As I type this, I hear a car driving by, the fan in my laptop humming, and the dull drone of the AC.<\/p>\n

    3<\/p>\n

    3 Movements<\/h3>\n

    Finally, we reel our attention in to our body. We\u2019re going to focus on just one<\/em> body part at a time, and begin to move it around. Rotating your ankles, rolling your shoulders, or squeezing your hands shut could all work.  Really try and picture each of these movements in your mind\u2019s eye as you hone in on each.<\/p>\n

    Why Does the 333 Rule for Anxiety Work?<\/strong><\/h2>\n

    In the past, I used to suffer from anxiety and frequent panic attacks myself. When we\u2019re feeling anxious, especially when we\u2019re panicking, we often lose control of our ability to think logically. With our fight-or-flight response activated, we feel like we\u2019re going crazy, and desperately look for a way to escape.<\/p>\n

    The 333 Rule for anxiety works as a grounding technique. In other words, it helps us \u201cground\u201d ourselves in the present moment when our mind tries to race off and anticipate every possible negative future outcome.<\/strong><\/p>\n

    The 333 Rule is one of many methods for coping with anxiety<\/strong><\/a>, including:<\/p>\n