Ever feel anxious and need something quick to ground you? Try the 3, 3, 3 rule.
Hi, I’m Dr. Tom McDonagh from Good Therapy SF. And when anxiety spikes, your mind can feel like it’s racing in every direction. That’s where the 3, 3, 3 rule comes in. It’s a simple tool to help you get back into your body and the present moment.
So first, name three things you can see. Look around you and pick out three visual details. Sometimes colors, shapes, or textures can help. It helps to break the anxious thought loop.
Second name, three things you can hear. Tune in: maybe it’s distant traffic, birds, or maybe even the hum of your refrigerator. sounds brings you back into your environment.
Finally, move three parts of your body. Try wiggling your fingers, maybe rolling your shoulders or shifting your feet. It’s a signal to your body that you’re safe and in control and helps to reset things.
Try to remember. It’s not a cure, but it’s a reset. So the 3, 3, 3 rule is simple, practical, and an easy way to try to interrupt anxiety and give yourself a moment to regroup.
So if anxiety starts to disrupt your day often, therapy can help. And if you’re curious to hear more, reach out to us at Good Therapy SF.
