Over the years, i have tried many of the new ways developed to calm high anxiety. I must admit that many of them didn’t help me much at all. However, I have found that the 333 rule does offer some respite from anxiety and panic attack. What is the 333 rule for anxiety, and how can it help you?
What is Rule of 3?
The rule of 3 is used a lot in the media and by those that want you to remember something. For example, when cold and flu season are around, you might see posters about sneezing that say Catch it, Bin it, Kill it.
It is believed that you will remember things better if they are grouped in three. This is why the 333 rule for anxiety uses a similar pattern.
Anxiety Can Strike at Any Time
If you are someone that has had anxiety and panic attacks for some time, then you will know that they are not always going to pop up at the same time, or be triggered by the same events.
I will be having a perfectly regular day when anxiety will suddenly come over me and send me within myself. There is often no reason for it, and it usually goes as quickly as it arrives.
That is why it is a good idea to have something that you can try when anxiety or panic strikes. The 333 rule isn’t something people will know you are doing, even if you are in a public place.
So, What is the 333 Rule for Anxiety?
The 333 rule for anxiety is a set of things that you can name in groups of three, such as sight, sound, and touch. By identifying these things, you will be occupying your mind and hopefully taking it off the anxiety or panic you feel.
Sight
When you get that familiar feeling of anxiety coming on, you should try to stop what you are doing and look around you.
Focus on three objects that you can see around you. They don’t have to be anything in particular, just something that catches your eye.
When you have identified the three objects, look at them closely. See the texture, colour, design and any other element on them. It won’t be easy at first, but you should try to concentrate as much as possible.
Once you have started to concentrate on these objects, you can move on to the next step.
If you want to hear more about my anxiety and other mental health topics, check out my podcast Walking With Anxiety.
Sound
Even in the quietest place, there are sounds to be heard. Try to listen carefully to three distinct sounds. Identify what they are and where they are coming from.
Try to listen to the pitch of the sound and analyse the sound as much as you can. Do this while still thinking about the objects you can see.
You mind will now be fairly busy processing these senses so you will hopefully start to feel more at ease. However, keep going to the next step in the process.
Touch
Lastly, you can start noticing what you are touching. How your feet feel in your shoes, if there is anything you can touch that has texture.
Focus on this and try to concentrate on how it feels. With all of these three senses working together, you should start to feel more grounded.
This process is designed to give you control over a situation you can’t control. However, I think it also gives your mind something else to focus on and not the vicious circle of anxiety.
Smell Can also Work
When I started this type of method, I changed it slightly as others do as well. I incorporated smell into the mix as well.
I use some strong smell (nothing harmful of course), that will be almost a shock to my mind. For me, this was the smell of something like menthol or mint.
This smell worked particularly well for me, though you will have to try out several different things until you find the one that works for you.
Conclusion
It is worth giving this method a try, especially if others haven’t worked for you. The first time you try it may take some time to master it. However, it will become easier as time goes on. Hopefully, it will become a reliable and simple method that will east your anxiety and panic.
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