The 3-3-3 rule is a simple, grounding technique used to manage anxiety, panic attacks, or overwhelming emotions. It helps bring your focus back to the present moment by engaging your senses—and it takes less than a minute to do.
How the 3-3-3 Rule Works
When you feel stressed or mentally spiraling, pause and ask yourself:
- Name 3 things you can see
(Example: a lamp, a tree outside, your hands) - Name 3 things you can hear
(Example: birds chirping, traffic, your breath) - Move 3 parts of your body
(Example: wiggle your fingers, roll your shoulders, tap your feet)
This exercise shifts your brain’s attention away from racing thoughts and into your physical surroundings—interrupting the anxiety cycle.
Why It Helps
Anxiety often lives in the future (“What if…?”). The 3-3-3 rule gently anchors you in the here and now, where you’re usually safe. It activates the parasympathetic nervous system, which calms your body’s stress response.
It’s especially useful for people with schizophrenia, PTSD, panic disorder, or everyday stress—because it’s quick, private, and requires no tools.
A Note for Psychosis
If you’re experiencing active psychosis (like hallucinations), grounding techniques like the 3-3-3 rule may still help some people stay oriented—but they’re not a substitute for medication or professional care.
In short, the 3-3-3 rule is a fast, effective mental reset. By noticing 3 things you see, 3 things you hear, and moving 3 body parts, you can ease anxiety and regain control—one breath at a time.