Let’s face it: modern life can be pretty hectic. At any one time, we can find ourselves juggling work deadlines with family responsibilities, social plans and a constant pressure to be ‘always on’. And that’s before factoring in everything else going on in the world right now. 

Faced with little opportunity to slow down and take a breath, busyness can quickly spiral into stress. And that often means that anxiety isn’t far behind…

As Mental Health UK points out, it’s completely normal to feel anxious in certain scenarios. This is simply our body firing up its natural ‘fight or flight’ response to either a risky, high-pressure or dangerous situation. 

But constantly suffering from anxious thoughts, including in situations that shouldn’t necessarily trigger them, can be pretty debilitating. According to Mental Health UK, a little over 1 in 10 of us live with an anxiety disorder - that’s over 8 million people. 

Now, before we jump into the article, a disclaimer: our advice may help you to calm your mind when anxiety hits. But if you’re constantly feeling anxious and are worried about the toll it's taking on your life, it’s important to speak to a healthcare professional who can offer personalised support. 

Anxiety can manifest as racing thoughts, an inability to concentrate, feelings of restlessness and sometimes a tightness in your chest. It can affect all aspects of life, including work, home life and sleep. 

You might already have coping mechanisms in place for when you’re feeling anxious. But, depending on where you are when anxiety hits, it’s not always possible to run a hot bath, meditate or hit the gym to blow off some steam. That’s why it’s always helpful to also have an on-the-move coping strategy. And that’s where the 3-3-3 rule comes in. 

The 3-3-3 rule is a very simple grounding technique designed to gently pull your attention away from anxious thoughts and back into the present moment. It works by engaging your senses, which in turn calms an overwhelmed mind. Here’s how to do it:

1. Look around and name 3 things you can see, which can be anything at all. A lamp, a plant, the sky outside your window, for instance. 

2. Listen up and name 3 things you can hear. A bird, the washing machine, distant traffic, e.g.

3. Move 3 parts of your body with intention. Wiggle your toes, roll your shoulders, gently move your head from side to side. 

Anxiety tends to pull us into worrying about ‘what ifs’, which by nature are anchored in the future and speculating about what might (or might not) happen. The 3-3-3 rule gently interrupts this cycle and gives your brain something to focus on right now. 

Rather than fighting the anxiety or telling yourself to “calm down” (easier said than done, right?), you redirect your attention to the present moment and to things you can control. Over time, this can help settle your nervous system by reminding your body that you are safe in that moment. 

A Very Well Mind blog delves into more detail about why the rule is so effective, listing the following benefits:

• It promotes mindfulness by directing our focus to surroundings (what we see and hear) and our body (movement), grounding us in the present.

• It calms the stress response and alleviates some of the physical symptoms anxiety can trigger, such as muscle tension and increased heart rate 

• It significantly lowers or disables triggers by redirecting our attention to external, non-threatening stimuli. 

• It relieves muscle tension (a common anxiety symptom) through physical movement, encouraging a sense of control of the body (which further anchors us in the ‘now’).

As with any coping technique, practice makes perfect. Here are some other quick-fire tips to help you make a success out of the 3-3-3 rule: 

• Test out the rule when you’re aren’t anxious so that it feels familiar when you use it the first time when anxiety hits. 

• Mind wandering? That’s fine! Don’t be hard on yourself, as it can take some time to get used to it. Simply acknowledge your thoughts have gone off-track, before bringing them back into the present moment and regaining focus.

• Invite even more zen by combining the rule with deep breathing. Inhale slowly through your nose and out through your mouth as you move through each ‘3’. 

• Take your time - there’s really no rush. In fact, pausing between each ‘3’ to really ground yourself in the moment and take note of everything you see/hear/move will only benefit your calm mindstate. 

The 3-3-3 rule won’t make life less busy, but it can help you to feel more grounded within it. When things feel hectic, having a simple way to pause and reconnect with the present moment can make anxiety all the more manageable. 

If you particularly suffer from nighttime anxiety, you’ll find some useful tips from our previous blog post here. 

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