How to use the 333 rule for anxiety

A 2014 study from YouGov found that one in five people who experience anxiety have no coping mechanisms to help them through it.

While the health service suggests treatments such as therapy or antidepressant medicines, there are other things you can do to help manage those feelings.

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One of these methods is known as the “333 rule”. According to Healthline, the 333 rule is an informal technique for coping with anxiety.

It can help to keep you grounded and “calm down in a moment where you are feeling particularly anxious or overwhelmed”.

The 333 rule consists of three factors. When you’re feeling anxious, you’ll need to look around your current environment and:

  • Name three things you see
  • Identify three sounds you hear
  • Move three things, such as your arms or legs, or touch three things such as an object

A recent TikTok video posted by mental health membership club Mind Bar said: “Practicing this method is an easy tool to bring you back to the present moment.”

While there have been no scientific studies into the effectiveness of the 333 rule, it can be a helpful aid to manage anxiety.

Other ways to help reduce feeling of anxiety, according to the NHS, include going on a self-help course, exercising regularly, stopping smoking, and cutting down on the amount of alcohol you consume.

Article by Laura Hampson

Source: How to use the 333 rule for anxiety (

Author: Dennis Hickey

There are no limits to success to those who never stop learning. Learning will nourish your personal growth. I hope you enjoy this website and visit often so you too keep learning and growing.

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