Over the years, I have learned many different techniques to help handle my anxiety. Some of them have proven to be extremely useful (I have written before the power of meditation and consistent exercise), while others have not always done the trick (once I tried to program a time for my anxiety, that was a long day!). Since I firmly believe that I should try more than once when it comes to handling my anxiety, I try to make sure to give things a chance. While the first times they can be a bit full of potholes, staying with some of these techniques have proven to be very valuable on my mental health trip. And that is why I would like to share more about the rule ‘3-3-3’, how it has helped me deal with anxiety and how it can be a useful tool for you.
What is rule 3-3-3?
He Rule 3-3-3 It is a popular base technique when someone experiences anxiety symptoms. While some symptoms of anxiety are mental or emotional, symptoms can also be physical. Often are those physical symptoms that can become very overwhelming when it comes to an anxiety or panic attack. When someone feels anxious, they can resort to rule 3-3-3 to base you and try to stop the spiral of anxious thoughts and feelings that could be happening. The specific language is not always the same, but in general, he says:
- Note three things you see around you
- Identify three sounds that you hear
- Move three parts of your body
That’s all! What I love about this rule is that it implies that you use your senses, activating several parts of your body and encouraging them to reduce speed and take stock of the situation. There is also no incorrect way to do this. If three things you see around you are a floor, a roof and a door, it’s fine. The act of identifying and naming those things can stop people, get them out of the moment they are. These actions are not intended to be complicated or solve their problems: they are simply destined to help stop a spiral of anxiety or base themselves at a time when everything is present.
How Rule 3-3-3 has helped me
While I would say that this rule is relatively simple, it is not always easy to put into action; You may not always know what is happening when you are experiencing an anxiety/panic attack. Thoughts can be difficult to put in the right order; Confusion could be established. You may not feel comfortable in your own body, and everyday movements may seem strange. And to be honest, that might not be the time for someone to tell you to use rule 3-3-3. Anxiety attacks tend to make the simplest things seem the most difficult, which is part of what makes the whole situation so frustrating.
I will be honest: when I have tried to make rule 3-3-3, I often fail in the fact that I do not take the three steps. But it has helped me to handle my anxiety in a big way and, in fact, it has changed the way I address anxiety attacks. The point of this rule is not just using your senses to «leave» the current moment; It is to recognize that it is possible that it is not completely present, and is trying to bring you back to that present moment. Maybe names a lot of articles that surround you. Maybe close your eyes and detect what you can hear or smell. Maybe just touch your hands to your legs to remind you that you are human. Over time, you can learn how anxiety attacks affect your body and use this technique to face these specific symptoms.
How to put the 3-3-3 rule to use
Like most mental health techniques that I have written in this blog, there is no incorrect way to incorporate rule 3-3-3. The main objective of a grounding technique is to involve its senses, return to the present moment, be inside your body and relieve overwhelming stress. However, you do this (whenever I do it safely, it should be said!) It depends on you. Ultimately, rule 3-3-3 has had a tremendous impact on the way I see my anxiety, and I encourage anyone to explore it if they are fighting with anxiety symptoms.
Now I want to know about you! Have you ever used rule 3-3-3 to go to go? Are there other grounding techniques that you have used that you have found troops? Avise me in the comments!
