Many people experience anxiety after an argument, when they move to a new city, or whenever they are facing a difficult situation. It can be triggered by feelings, thoughts, or emotions that you have bottled up.
When you are overwhelmed or nervous, it is perfectly normal to feel nervous or overwhelmed; however, when these feelings persist and interfere with your day-to-day functioning, they can be diagnosed as anxiety disorders. Globally, generalized anxiety disorder or GAD (called generalized anxiety disorder) is one of the most dominant anxiety disorders, causing terror, heart palpitations, tremors, shaking, and even panic attacks.
Medications and long-term therapy treatments with Cincinnati Therapists are available to help you with anxiety. A lifestyle change or alternative methods to reduce anxiety and stress will not benefit every person suffering from an anxiety disorder.
How can we alleviate anxiety?
This article explains one method of self-help for managing anxiety. It is called the 3-3-3 Rule. By following this 333 rule, you will be able to relax your body, find your center, and get back in control.
What is The 3-3-3 Rule for Anxiety
There are some things you can do to calm an anxious mind and ease stress, panic, and anxiety attacks.
Though this 333 rule might seem not as comprehensive as other techniques, it is an extremely efficient method to reduce stress even when you’re overwhelmed at work.
It doesn’t matter whether you sense anxiety at home or at work. Here is what the 333 rule suggests:
Pause and observe your surroundings. Point out three objects that you see around you. Look at them closely and name them. Observe as many details as you can. There is a vase of flowers, water in the bottle, and a book, for instance. Observe each object carefully. How does the vase look? How full is the bottle of water? How cold or hot is it? Describe the book. Is it hardcover or paperback?
Then, start looking around for three things around you that are in your line of sight and hearing.
Listen to three different sounds and identify them. Take note of details, such as pitch, cadence, and volume.
Engaging your sense of touch is your last step. Move three different parts of your body. You can do this with your arms, legs, and ankles. Use your fingers to tap, move your arms, or wiggle your toes.
Involving the three senses – sight, sound, and touch – is a powerful technique for calming your anxiety.
The 333 rule can not only calm your mind, but also calm your body when combined with deep breathing. Through this technique you will become less anxious, come to the present, and center your mind.
How The 3-3-3 Rule Benefits You
The right techniques can make panic and anxiety easier to manage when you suffer from anxiety or an anxiety disorder. The 333 rule can be helpful if you find yourself constantly feeling anxious or overwhelmed at work.
Practicing this technique will help you in the following ways:
- Reduces the feelings and emotions associated with negativity
- Don’t let unwanted thoughts enter your mind
- Helps you to focus on something else instead of being overwhelmed by anxiety
- Maintains focus and awareness