The 3-3-3 rule is a quick, evidence-based grounding exercise widely recommended by trauma therapists to help people with PTSD (or anyone experiencing anxiety, panic, or dissociation) rapidly return to the present moment when triggered. It interrupts the brain’s “fight-flight-freeze” response by redirecting attention to the senses and the safe “here and now.”

Here’s how it works in three simple steps:

1. Name 3 things you can SEE Look around and silently or aloud name three things in your environment (e.g., “blue couch, wooden table, green plant”). Describe them in detail if possible (color, shape, texture).
2. Name 3 things you can HEAR Shift your focus to sound. Identify three distinct sounds (e.g., “traffic outside, clock ticking, my own breathing”). This pulls attention away from internal noise or flashbacks.
3. Move or touch 3 things you can FEEL Physically connect with your body and surroundings. Touch three parts of your body or objects (e.g., wiggle your toes, press your feet into the floor, rub your hands together, touch your chair’s armrest). Some versions say “move three parts of your body” (shoulders, fingers, ankles) to reinforce bodily awareness.

Why it helps PTSD: Trauma often causes hypervigilance or dissociation. The 3-3-3 technique activates the five senses sequentially, engaging the prefrontal cortex (rational thinking) and calming the amygdala (fear center) within 30–60 seconds. It’s portable, discreet, and requires no tools perfect for use in public, at work, or during nightmares.

Tips for best results:

• Practice daily when calm so it becomes automatic during distress.
• Speak out loud if possible; verbalizing strengthens the effect.
• Combine with slow breathing (e.g., 4-second inhale, 6-second exhale) for faster calming.

The 3-3-3 rule is not a substitute for professional treatment (therapy, EMDR, medication), but it’s an empowering first-aid tool many survivors keep in their coping toolbox.