The 3-3-3 Rule For Anxiety

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Living in a busy and fast-paced world, each of us is prone to anxiety attacks. In simple terms, anxiety describes fear, lingering worry, and fatigue. Anxiety can arise when the brain's nerves fail to regulate emotions and fear. Difficult times and new environments can be anxiety triggers.

Feelings like this are natural and must be experienced by everyone. If a person's feelings of anxiety seem excessive to the point of holding back in life, then it is a psychological disorder. One of the most common anxiety disorders in the world is Generalized Anxiety Disorder or GAD.

There are several things we can do to deal with the feelings of anxiety that come along, one of them is the '3-3-3 Rule For Anxiety.' This 3-3-3 rule is the simplest and most effective way to reduce stress and provide peace of mind. This rule invites each of us to focus on:

1. Sight

Try to pause for a moment and look around, focusing on the three physical objects that are around you. Look at them and name them. For example, you see a book, a pillow, and a clock on the wall. Pay close attention to every detail of the object.

2. Sound

The second step focuses on three things that are within the reach of sight and hearing. Listen to the 3 sounds around you and pay attention to every detail. For example the sound of airplanes, music, and the sound of the television.

3. Touch

In the final step, focus on using your sense of touch. Choose 3 body parts that we can move, for example fingers, hands, and ankles. We can rotate our ankles, move our fingers, and move our hands.

Through these three senses, we have indirectly created peace for the mind and kept the feelings of anxiety away from within. This 3-3-3 rule invites each of us to withdraw from negative emotions and feelings, keep our minds away from bad thoughts, and help divert panic. Basically, everyone is in complete control of themselves, so this rule reminds us to come back to the present, focus, and relax for a while.

It's okay to feel anxious, it's okay to be worried, it's okay if things don't go the way we want. At least we are alive today and still have a lot of chances to start over.

“No need to hurry. No need to sparkle. No need to be anybody but oneself.” – Virginia Woolf.

Written: Ivyela Giroth

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