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What is the 3-3-3 Rule for Anxiety? Everything You Need to Know

Anxiety is a psychological disorder that can make situations in life feel impossible. It can come in bouts, stay for a while, or become a chronic condition. Everyone gets anxious sometimes, but an estimated 6.8 million Americans have Generalized Anxiety Disorder (GAD).

Despite the impact it can have on one’s life, surprisingly few people seek treatment for anxiety. According to Mental Health America, 54.7% of people with a diagnosed mental health condition fail to seek treatment for one reason or another.

If you find it difficult to cope with anxiety, try the 3-3-3 rule. What is the 3-3-3 rule for anxiety? It’s a simple and effective coping strategy that you can use to relieve anxiety episodes quickly.

What is an Anxiety Disorder?

Anxiety is a normal human emotion that is triggered by perceived threats in certain situations. However, sometimes anxiety can become overwhelming and develop into a disorder that interferes with daily life.

Almost one-third of Americans (31.1%) will experience some form of anxiety disorder at some point in their lives. Anxiety disorders can be caused by various internal and external factors, and even totally imaginary ones.

The two most common anxiety disorders are:Generalized Anxiety Disorder and Social Anxiety Disorder.

A global increase of 25% in anxiety and depression was recorded by the World Health Organization (WHO) in the first year of the COVID-19 pandemic. The impact has been particularly noticeable in young people, with anxiety and depression rising 27% and 24%, respectively, in children and adolescents from 2016 to 2020, according to Georgetown University Health Policy Institute.

The 3-3-3 rule is a helpful technique for coping with anxiety episodes. Here’s how it works: name three things you can see, identify three sounds you can hear, and move or touch three things. While there hasn’t been any formal research into the effectiveness of this trick, many anecdotal reports online attest to its benefits.

Best Tips for the 3-3-3 Rule

If you’re experiencing anxiety or a panic attack, remember that the 3-3-3 rule is not a substitute for formal treatment. It’s just a handy mind trick you can use to help ease anxiety in the moment.

Start at home in a safe space by practicing noticing your senses and moving your body. Take a deep breath before engaging in this technique, and don’t be afraid to excuse yourself from social situations to try it. Repeat multiple times, if necessary. This 3-3-3 rule for anxiety is only a starting point, and over time, you will develop your own tactics and techniques for leveraging its potential.

Other Coping Methods

While the 3-3-3 rule is a great place to start, many people leverage several techniques when managing their anxiety. Some of the best coping strategies include removing yourself from the situation and doing something different, reducing your alcohol and caffeine intake, laughing more, getting enough sleep, eating well, engaging in regular exercise, trying to develop mindfulness, using breathwork to reduce stress, meditating to center your mind and body, lowering your stress, and easing physical tension by trying massage or acupuncture. These coping strategies often involve lifestyle changes.

If you’re struggling with an anxiety disorder, seek professional help. Anxiety is a highly treatable mental health condition, and you’re not alone. Therapy, medication, and lifestyle changes are all viable courses of treatment.

Types of Anxiety

General