By using a method called grounding, which involves bringing one’s focus back to the present, the 333 rule may help reduce anxiety. The rule asks participants to name three things they observe, hear, touch, or move.
This has the benefit of not requiring any materials, such as a notebook or pencil. No activity is apparent to others, and speaking is not required. This may be applied anywhere and at any time when someone is experiencing this.
How The 333 Rule Is Applied
This is straightforward. However, the Anxiety 333 Rule can work better if someone follows it deliberately and slowly. Individuals can concentrate on the following:
Three Evident Items
The objective is to observe what already exists there rather than to search for particular items. There are no requirements for importance or size. Any three items can be the center of attention, including:
- residence across the road
- desk with a book
- automobile parked next to a pavement
A person may find it easier to go from their concerns to the present when they notice three things in their immediate environment.
Three Things That Can Be Heard
A person might also be grounded by sounds that help them focus on the here and now. Listening to itself may be soothing.
The location of an individual can affect this experience. They may be waiting for every sound to happen in a silent setting. Alternatively, individuals can be in a loud environment where they concentrate on differentiating three noises from the background noise.
Some examples may be:
- bird singing
- vehicle passing by
- floorboards that squeak
- Three Movable or Tactile Objects
Items that a human can move or touch, such as bodily parts, fall under this category. It seeks to draw their focus to their sense of touch. The feeling is one example.
- material of their attire
- they hold a phone
- the Earth under their feet
One can begin at the very start and repeat the procedure. If after concentrating on three things in each of the groups. They are still experiencing it – read https://tricityvoice.com/coping-strategies-for-layoff-anxiety/ for example.
Scientific Basis
One method of grounding is the 3-3-3 rule. Grounding strategies bring our attention back to reality. By using our body and bodily senses to stop the flow of worried thoughts.
Let’s examine how this method operates:
Engages the Senses
We frequently dwell on unpleasant or pessimistic ideas when we are anxious. We are compelled by the 3-3-3 rule to turn our focus from those ideas to our sensory experiences. Using our senses helps us to relax from our hyper-vigilant condition.
Encourages Awareness
By focusing on our body and our environment, the 3-3-3 rule promotes mindfulness. This helps us focus on the here and now. And divert our attention from worrying thoughts.
Reduces The Body’s Stress Reaction
This frequently sets off the body’s response to stress. Which results in physical symptoms like tense muscles and elevated heart rate.
The parasympathetic nervous system is triggered by grounding exercises. Such as the 3-3-3 method, which calms the body and reverses the stress reaction.
Disables Triggers
It assists us in focusing our attention on non-threatening, exterior stimuli. Rather than internal anxiety triggers. This may aid in lowering the trigger’s power.
Muscle tightness is a frequent sign of anxiety that is relieved by physical activity. It also gives us a sense of influence over our bodies. Which helps us stay grounded in the here and now.
Other Methods of Anxiety Treatment
Deep Breathing
You may relax and become more at ease by taking slow, deep breaths. You can perform this simple workout almost anywhere.
Simply begin focusing on your breathing and how the air enters your lungs with each inhalation and exhalation. Until you feel more at ease, keep your attention on your breathing and return it if it strays.
Tensing and then gradually relaxing various muscle groups in your body is known as progressive muscle relaxation – look at this or PMR. You can tense each of the muscles for just a couple of seconds before releasing it.
Starting from your toes and working your way up to your head. The ideal position for this exercise is on your back so that you can fully relax.
Visualization
By diverting your attention from troubling ideas, visualizing serene settings might help lower anxiety. Try closing your eyes and imagining a place like a beach or a canopy of trees. Where you feel calm and comfortable if you’re feeling nervous.
Social Support
It can be consoling to speak with loved ones, friends, or a support group. Talk to somebody you can trust when you’re feeling nervous.
Hobbies
Engaging in activities you like can help you feel happy and accomplished. That’s while diverting your attention from worrying thoughts. Whether you enjoy reading, drawing, gardening, or performing an instrument. Schedule time for it.
Exercise
This emits endorphins, which are naturally occurring mood enhancers, and lowers stress hormones. Yoga, dancing, swimming, running, and walking are all excellent choices.
