Make an Appointment: 843-260-3325 | admin@bluecouchtherapy.com

  • What Is the 333 Rule for Anxiety?

    If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try:

    1. Naming three things you see
    2. Naming three sounds you hear
    3. Moving three body parts

    How Does the 333 Rule Reduce Anxiety?

    Although the 333 rule doesn’t work in every situation, many therapists recommend it to patients living with anxiety because it helps to ground them. By concentrating on sights, sounds, and movements, patients can stop fixating on their worries and instead focus on the present moment. One of the benefits of the 333 rule is that it doesn’t require someone to be in a certain place or have access to a certain object—instead, they can use it virtually anytime and from almost anywhere. Patients can even practice the 333 rule when they’re not feeling anxious to start establishing it as a habit.

    To reinforce this grounding rule, take a sharp breath in and breathe very, very slowly out. Why is this? Long out breaths tell our brains, “you’re safe.”

    For More Information

    If you’d like to know more about how the 333 rule can help combat anxiety, contact me as I have various other techniques (including EMDR) to treat anxiety, and can develop a care approach that’s customized to your specific needs.

    When you reach out, we’ll tell you more about our practice, answer your questions, and arrange a time for you to attend a free initial consult call.I look forward to meeting with you and helping you take the next step toward an anxiety-free life.