The 3 3 3 rule anxiety is a widely-searched keyword recently. Let’s find out why this rule is so popular among people with anxiety.
How is anxiety nowadays?
We all strive to keep great physical health, but we frequently overlook the importance of maintaining robust mental health. Mental illnesses such as anxiety and depression impact millions of people throughout the world. Many recent turbulent events, notably the Covid-19 epidemic have exerted significant effects on our mental health. It’s no surprise to see anxiety and depression becoming more common.
The majority of people, on the other hand, don't recognize and handle these feelings. There's nothing odd with not always being your best or having unexplainable anxiety. Let yourself perceive, absorb, acknowledge, and accept your mental status. It's critical to make a connection with the current moment and practice mindfulness in order to let go of negative feelings.
In case you have anxiety, you should seek strategies like talk therapy and medication that can help you lessen or control your anxiety over time. Plus, anxiety and depression may be reduced by leading a healthy life like eating a well-balanced diet, reducing alcohol & caffeine, and taking time for yourself. These steps are beneficial to everybody.
Recently, 3 3 3 rule anxiety is the most popular method for helping you to gain balance and overcome panic attacks quickly.
What is the 3 3 3 rule anxiety?
Anxiety may be treated with a variety of long-term & short-term therapy, as well as drugs. Therapy is the best choice in most situations. However, not everyone with anxiety feels comfortable discussing it with a psychologist.
Therapy and self-help are both necessary for overcoming anxiety disorders. There are certain things you may do by yourself to calm down during panic episodes. If you're overloaded at work or on the move, the 3-3-3 rule anxiety is an excellent strategy for lowering stress and creating a sense of peace.
👉Read also: How do anxiety bracelets help reduce anxiety?
How does the 3 3 3 rule anxiety work?
Whatever is causing your concern, the 3 3 3 rule anxiety instructs you to concentrate on:
Sight
Learning as many facts as possible about your surroundings can assist you in returning to yourself. Take a time to observe items around you
Find 3 tangible items in your close proximity
Recognize each one
Take a close look at them
A lamp, a bookcase, and a glass of water, for instance. Pay special attention to the details of each item.
Is there a certain color or pattern on the glass?
Is everything clear?
What's on the other side of the glass?
Are there any novels on the shelf?
What are the differences between paperbacks & hardcovers?
Sound
Then, you'd better look around for 3 items that are both visible and audible. Make a list of 3 noises you can hear. Listening attentively to the specifics, such as the level of each sound, how far away they're going from, what their origins are, and so on, is essential.
Touch
Last but not least, it's time to use your sense of touch. While you're doing it, you should move some of your body parts. Moving your arms, ankles, legs, etc. can help you discover your body's feelings. Wiggle your toes, tap your fingers, rotate your ankles, and move your hands. Bringing your concentration to your body and settling into the present moment.
The 3-3-3 rule anxiety, when used with deep breathing, may help you relax your mind and body at once. Mastering this method will benefit you in the following ways:
Stay away from negative sentiments and emotions
Keep your attention engaged in the present to keep undesirable ideas at bay
Use diversions from your surroundings to keep your thoughts from being overtaken by terror
Mindfulness helps you be present.
Psychologist Dr. Shwetambara Sabharwal talked about this wonderful 3-3-3 rule.
All too often we brush it under the carpet or insist on a ‘good vibes/positive’ approach to life and don’t deal with it correctly. It is more than okay to not feel 100% all the time or to experience unexplained anxiousness. Take a moment to see it, absorb it, and identify it. Accept it. The 3-3-3 rule grounds us in the present moment creating mindfulness that helps us depart from unhealthy emotions.
The 3 3 3 rule anxiety: Final words
Dealing with anxiety is no doubt difficult. But, with the correct approaches, anxiety and panic may be managed more easily. You can use the 3 3 3 rule anxiety if you're having trouble regulating your anxiety or feeling overwhelmed at work.
