Anyone who suffers from anxiety knows it’s helpful to have some coping mechanisms in your back pocket.
One method some people find helpful is the 333 rule.
How to use the 333 rule for anxiety
According to Heathline: “The 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment where you are feeling particularly anxious or overwhelmed.”
What is the 333 rule?
When you’re feeling anxious, look around your current environment and:
- name three things you see
- listen out for three things you can hear
- move three things, like a nearby cup, your arm or leg.
Why is the 333 rule helpful?
While there haven’t been any studies on this method’s effectiveness, it does help to bring you back into the present moment. Something beyond blue lists as an anxiety management technique.
“Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practising meditation can help,” says the website.
For more anxiety management strategies, visit the Beyond Blue website.
Types of anxiety
There are many types of anxiety, all with different symptoms. However, Beyond Blue lists some general signs and symptoms to look out for.
- Feeling very worried or anxious a lot of the time.
- Struggling to clam down.
- Feeling overwhelmed or frightened by sudden feelings of intense panic/anxiety.
- Eperiencing recurring thoughts that cause anxiety, but may seem silly to others.
- Avoiding situations or things which cause anxiety (e.g. social events or crowded places).
- Experiencing ongoing difficulties (e.g. nightmares/flashbacks) after a traumatic event.
If you or someone you know is struggling with anxiety, contact the Beyond Blue Support Service on 1300 22 4636. Alternatively you can send them an email here. Or chat online here.
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