“Rule of Three” strategy To Manage Anxiety

When nervous thoughts are consuming more energy in life than they should, using the 333 method helps keep things under control.

 Onlymyhealth Staff Writer
Written by: Onlymyhealth Staff WriterUpdated at: Nov 15, 2022 11:21 IST
“Rule of Three” strategy To Manage Anxiety

According to the American Psychological Association, anxiety is an emotion characterised by feelings of tension, worried thoughts, and physical changes like increased blood pressure, and people with anxiety disorders usually have recurring intrusive thoughts or concerns. Sweating, trembling, dizziness, or a racing heartbeat are also some physical symptoms of anxiety as per the American Psychological Association. 

The 3-3-3 rule is a popular and easy method for reducing anxiety, even though there is no official study to support its efficacy. It can be a helpful strategy to control anxiety, even though it won't eliminate it. The 3-3-3 method helps to bring one back to the present moment. The 3-3-3 Rule for Anxiety is a basic technique to reduce anxiety. Negative thoughts compel us to live in the future or past, maintaining distance from those thoughts helps us to gain clarity. The 3-3-3 rule helps to overcome the overwhelming situation by following three simple steps.  

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Name 3 Things You See

If you start to experience intrusive, anxious thoughts or feel your anxiety rising in your body, take a moment. Look around you, concentrating on some of the tangible things you can see. Choose three of these and examine them more closely. Concentrate on each detail by focusing on one at a time. What garden adornment are you concentrating on? An animal or a work of art? What do you suppose it is made of? And so on.

Identify 3 Sounds You Hear

Listening is the subsequent stage in being mindful. It helps you concentrate better on the sounds around you, close your eyes, What sounds are there? Is there any close traffic? Do you notice any distant sirens or car horns? Maybe there's birds chirping all around you. Identify three noises, just as you did in the first step. Consider each of these sound individually. What pitch is it — high or low? Is the sound calming or agitating? What do you believe is causing the noises? Describe the image in your mind.

Also read: 3 Ways To Improve Mental Health In The Workplace

Move or Touch 3 Things, Such as Your Limbs or External Objects

Use your sense of touch as the third phase of the 3-3-3 rule for anxiety. To accomplish this, pick three areas of your body and concentrate on each one separately. If at all possible, make an effort to create some movement there. Rolling your head back and forth softly will reveal if it's your neck. Wiggle your toes while paying attention to your feet. Take note of how they are interacting with your shoes or the area they are resting on. You might slightly arch your back to offer yourself a small stretch if you decided to lie on your stomach. This is an outstanding short exercise to incorporate into your daily routine or in moments when you are particularly stressed or anxious.

Worrying is normal human nature. Most of us may occasionally become anxious about both significant and minor issues, and that's good. You can use a variety of techniques to calm an anxious mind. When nervous thoughts are consuming more energy in life than they should, using the 333 method helps keep things under control. This method can help in living a more fulfilling life filled with activities other than just feeling stressed.

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