Have you ever experienced a rise in anxiety, when everything seems like it is going okay? One minute you are sitting on your bed, ready for the day. The next, you start trembling with dread.
Some people have their anxiety triggered by an event. An argument, a death in the family, or any other tough time will do it. Others feel triggered simply by their own bottled-up emotions, thoughts, or feelings.
While it is normal to experience anxiety every once in a while, its interference in your daily life is cause for action. A helpful coping trick is called "The 3-3-3 Rule." This helps bring about an awareness of what you see, hear, and touch to get you back to your present reality.
See below how to self-soothing with the 3-3-3 rule benefits you. Then, try the tecnique to relax your body, and take control of your anxiety.
Benefits of the 3-3-3 Rule
Whenever you are feeling overwhelmed by the challenges life brings you, the 3-3-3 rule will help ground you. The negative emotions and feelings you are experiencing will recede away for so that rational thought can return.
When you think about three things you see, hear, and touch, the mental exercise will help distract you from the worry or panic you are feeling. By keeping in mind your current surroundings, you will remember who you are, what is true, and that you are safely in control in the present moment.
Keep in mind that this technique may not instantly work if you are new to it. However, like anything in your life, practicing will only help get you better and use it more effectively.
Use Your Sight
Give yourself a few deep breaths and spot three objects around you. Name these objects and pay attention to their qualities in detail.
For example, one of your objects may be a coffee mug. List to yourself what color the mug is, the type of design, its size, and more. Do the same thing the two other objects. Focusing your eyes can direct your brain away from your worries.
Tune In with Your Ears
Next, find three different things that you can hear. Name them and listen attentively to the nuances of the sounds.
When you step outside, maybe you hear the sound of a plane flying above you. Think of the pitch, how loud it is compared to other sounds, whether it is jarring or peaceful, and more. Just like your eyes, your ears will provide you with something present and real to distract you from potential problems and fears.
Give Movement a Try
Lastly, concentrate on physical sensation and movement. Choose three body parts to help you can move.
When you move your arms, for instance, identity expressive ways you can move them that you have not noticed before. You will be surprised at the range each part of your body can make and how movement can be a great way to communicate your desires. Pick two other body parts and do the same thing.
Tips for Practicing
You needn’t wait until your anxiety is sky high to try this tecnique. That just prolongs your upset. Don’t wait until a fragile moment to practice a skill that can help you stay strong and present long before.
Even if you are dealing with just a little bit of stress, it is still a good time to employ the 3-3-3 rule. When practicing, try not to focus so much on your emotions. Your senses need to be in tune with these objects only. When you’re done, also think about how distressed you were before the technique and how you feel after. This will give you a better understanding of how effective being present is when you feel uncertain and distressed.
Finally, techniques like the 3-3-3 rule can give you control over anxiety that you have always wished for. If you are struggling with anxiety and ready to work towards healing, I am always happy to help. Please call my office to learn more about other ways to cope with your anxiety.