The 333 Rule to Help with Anxiety

https://orwellness.ie/wp-content/uploads/2024/01/pexels-cottonbro-studio-3201718-scaled-e1705877308395.jpgThe 333 Rule to Help with Anxiety

Anxiety is one of the most common mental health issues in the world, with about 4% of the global population suffering from the condition at any one time. Although everyone can feel anxious at times, anxiety is considered a disorder when it is both frequent and overwhelming. If this is the case, then therapy may be something to consider. In the meantime, you can try out the “333 rule”.

What is the 333 Rule?

The 333 rule is quite straightforward, yet surprisingly effective when experiencing the onset of anxiety. The goal is to identify 3 sounds you can hear, 3 items you can see, and to move 3 body parts. It is as simple as that.

The fact that this is a relatively easy, unchallenging task makes it possible to perform unnoticed in almost any situation. This subtlety and broad applicability are two of the main reasons the 333 rule has become such a popular technique among people with anxiety.

How does it Work?

The 333 rule essentially works by distracting your mind and forcing it to focus on relatively mundane things. It is a short, coherent checklist with 9 clear steps to get through. Once you have identified 3 sounds, you move on to 3 items, and finally, 3 movements. By then, you have successfully completed the task, and your thoughts have not only gone from chaotic to organised, but the anxiety-inducing thoughts have now been replaced with neutral ones.

Another reason the 333 rule can be so effective is that it helps to ground us, reminding us of the reality of our situation and surroundings, pulling our attention away from the unhelpful thoughts rushing through our minds.

While it may not work for everyone, the 333 rule is a hugely popular method of coping for people with all types and degrees of anxiety. That being said, while it may help people deal with their anxiety, the 333 rule alone may not be enough to help them overcome it. If you are frequently experiencing intense and excessive anxiety, it may be best to speak with a therapist.

If you’re dealing with feelings of anxiety, and are interested in low-cost counselling, please get in touch with us today.