The 3-3-3 Technique: Stopping Runaway Anxious Thoughts

What is the 3-3-3 rule for anxiety?

The 3-3-3 Rule for Anxiety is a simple yet effective technique that can help you manage feelings of anxiety and stress. By following this rule, you are asked to identify three things you can see, three things you can hear, and three ways you can move your body. This exercise is designed to bring your focus to the present moment and away from the overwhelming thoughts and worries that often accompany anxiety.

When practicing the 3-3-3 Rule, start by looking around and consciously noting three things that you can see. These can be anything from objects in the room to colors or patterns. Next, pay attention to three sounds that you can hear, whether it’s the hum of a fan, the chirping of birds, or distant traffic noise. Finally, think of three different ways you can move your body, such as stretching, taking a short walk, or doing some gentle exercises.

According to Dr. Aimee Daramus, a clinical psychologist at Clarity Clinic in Chicago, the 3-3-3 Rule is a helpful tool for shifting your focus from anxious thoughts to your immediate surroundings and physical sensations. 

By engaging with your senses and body movements, you can create a mental break from the cycle of anxious thinking and bring a sense of calm and grounding to your mind.

Practice mindfulness by observing your surroundings and naming five things you see, hear, or touch to break free from worry. Take a mental break by daydreaming, using an app, or doing a calming activity.

Challenge negative thoughts by assessing their likelihood and considering alternative explanations.
Slow down your breathing with deep breaths to signal relaxation.
Engage in regular exercise to boost your mood and reduce stress.

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Posted by Nahi Rai, MS, LPC, ACS

I earned my BS in Psychology in 2013 and my MS in Clinical Mental Health Counseling from Capella University, CACREP approved in 2018. I’ve been in the mental health field for nearly 10 years while completing my Professional Counselors Licensure. My coursework and experiences have prepared to work with a wide-range of clients of any age. I make every effort to create a stress free, non-judgmental, and positive environment for all clients. I work towards building a trusting and respectful relationship where clients feel comfortable to share their feelings and stories.