Anxiety is the biggest cause of stress for millions of people every day. When anxiety overwhelms people, they often feel very scared and helpless. However, there's a simple method that can help restore calm quickly. The 3-3-3 rule is so simple that it's easy to remember and use.  

Bear in mind, this rule is a temporary solution and has proven to be a complementary tool to traditional anxiety treatments. The 3-3-3 rule anxiety cannot cure any mental disorder, nor can it replace professional care. Think of it as a bandage that provides temporary relief. The underlying problem or root cause of your anxiety needs to be treated. Therefore, it is best to consult a mental health professional, such as a board-certified integrative psychiatrist, to treat your anxiety at its root. Continue reading to learn about the 3-3-3 rule for anxiety in depth.

What happens during an anxiety attack?

When anxiety strikes, the brain goes into "fight or flight" mode. At that moment, the anxiety sufferers believe the situation is quite serious, which is the exact opposite of what the brain actually perceives. Their heart starts pounding, breathing becomes difficult, and the entire world seems scary, taunting, or something else entirely.

In these moments, the human brain can't distinguish between real danger and anxiety-induced illusions. That's why telling someone with panic disorder to "just calm down" is never the right response. In this condition, the real battle is with the self, because the brain believes there's pain when there isn't.

How does the 3-3-3 rule work?

The purpose of the 3-3-3 anxiety rule is to bring the mind back to the present moment. Here's how to use it:

Step 1: Name three things you see

Now, close your eyes for a moment. Open your eyes and clearly name three things you see, either verbally or consciously. For example: "I see a blue chair, a white wall, and a green plant." Instead of thinking about impending dangers, your mind should focus on what's right in front of you.

Step 2: Name three things you hear

Listen carefully and then recall three sounds around you that you can hear. Here's one possibility: "I hear cars outside, the sound of the air conditioner running, and the sound of a car." "Voices, and I'm breathing." 

People often wonder if they can't hear three different sounds because there aren't actually any. But there are always sounds in the background, even when it's quiet; for example, in the stillness of night, you might hear a door slamming, a bird chirping, or any animal sound on the street.

Step 3: Move 3 parts of your body

Now do this mindfully (e.g., eye blinking, nasal breathing, and finger strengthening ), even if it seems trivial. However, what you're doing here is automatically telling the mind that the body is out of danger, and this means the body returns to its normal functioning.

Why does this simple method work?

The mind keeps replaying the same frightening thoughts over and over, making it difficult to perform any other activity. The 3-3-3 rule anxiety frees the mind from this strong grip of anxiety and gives it a new, non-repetitive task. Instead of chasing the fear, the mind allows itself to observe, listen, and move on.

Experts call this concept "grounding." It helps shift a person's focus from the reality of anxiety to the reality of the thought. 

If the 3-3-3 rule feels difficult

Some people struggle with the 3-3-3 Rule. Common problems include:

• Forgetting steps in a panic: Many people stated, "I often get so nervous that I can't remember what my five senses are or what order they work in." In such cases, reminders on your smartphone can provide guidance.
• Feeling stupid or frustrated: Some people stated, "I hate the feeling I get when I try this." This is normal. At the beginning of a panic attack, everything seems wrong, especially when the panic is intense.

So much noise in the head that it's difficult to focus: Some people expressed, "I feel terrible. This isn't working, and my thoughts are racing." Sometimes, especially in situations where thoughts are racing, take a deep breath and try to complete the 3-3-3 rule anxiety while focusing on your current situation.

3-3-3 rule alternative

Many people have tried different ways to make it work. Some find a synergistic effect when using the 3-3-3 practice with other simple techniques:

• Box breathing: Breathe in for 4 counts, hold for 4 counts, and then exhale for 4 counts. Repeat this until your anxiety subsides.

• The 5-4-3-2-1 method: In this method, you now have 5 things to see, 4 things to touch, 3 things to hear, 2 things to smell, and 1 thing to taste.

• Count backward: Start at 100 and count down to 0. Remember, your goal here is to focus only on the numbers.

Practice before you need it

Psychiatrists recommend doing grounding exercises during calm times rather than during times of restlessness. When anxiety occurs, the brain learns and remembers the steps better for later. Many people believe they should do this when they're not having a panic attack. 

Thus, try the 3-3-3 tactic now, even if you're doing great. Notice how much easier it is when your mind is clear. This is helpful because the next time you feel anxious, you can easily use it, as it was one of the most relaxing exercises ever.

Understand what the 3-3-3 rule can't do

While the 3-3-3 Rule is an effective method, it doesn't mean it's a complete cure for anxiety. Some people may experience so much anxiety that simple methods alone can't control it.

If anxiety attacks occur frequently or otherwise make life difficult for you or your loved ones, it's important to consult a mental health professional, such as a board-certified psychiatrist. They can create a comprehensive and sustainable anxiety treatment (e.g., CBT, coping skills, anti-anxiety medication if the case is severe) plan for maintaining long-term good mental health. If you live in Charleston, an online psychiatrist Charleston SC may prescribe anti-anxiety medication depending on the severity of your condition.

Some techniques in cognitive behavioral therapy (CBT) include exercises that can help people struggling with anxiety, such as changing negative thought patterns that contribute to anxiety. Even if they know what to do, they may find it difficult and overwhelming.

Some signs that indicate professional help is needed may include:

• Anxiety has been occurring more frequently for 2 weeks
• Constantly think about their worries
• Avoid going to places or meeting people that cause anxiety
• Difficulties sleeping and eating due to worries
• Extreme fatigue, addiction to substance use, and depression from persistent anxiety

Don't feel weak or embarrassed about seeking help for anxiety. Coping techniques like the 3-3-3 rule anxiety are indeed effective, but in most cases, they aren't enough. This is because anxiety is a psychological condition that, if left untreated, often impacts all aspects of a person's life. 

Remember, you're not fighting alone. Help is available online. At GABA Telepsychiatry, you can consult with an anxiety doctor or anxiety specialist near me, even on the weekends, or schedule a same-day appointment with a psychiatrist.