What is the 333 Rule and how can it help with anxiety?
(approx four minute read)
In today's fast-paced world, managing anxiety is essential. The 333 Rule, a simple grounding technique, can help you manage anxiety in real time.
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According to the Mental Health Foundation, in 2022/23 37% 30% of men reported high levels of anxiety. That’s a shitload of blokes, literally millions, - experiencing high levels of anxiety.
What is anxiety?
It might seem an unnecessary thing to define, but there may be people out there reading this feeling uncomfortable feelings, but are confused, concerned or unsure what they are.
According to charity Anxiety UK, anxiety is typically described as a feeling of apprehension or dread in situations where there is no actual real threat and is disproportionate to the situation faced. Unlike stress, anxiety persists even after a concern has passed. In some cases, anxiety can escalate into an anxiety disorder and can affect day-to-day life.
Are you experiencing anxiety?
According to Anxiety UK symptoms can be physical, psychological or behavioural (not an exhaustive list of symptoms below).
Physical symptoms: shortness of breath, tight chest, headaches, loss appetite or increased heart rate
Psychological symptoms: feeling frightened / panicky, fearing you might lose control / die, feeling like you want to run away, an inability to concentrate, feeling like you might have heart attack
Behavioural symptoms: avoiding public transport, only shopping when it’s quiet, making excuses to avoid going out or avoiding going out alone
(read our real life story about anxiety)
What is the 333 Rule of anxiety
The 333 Rule is an anxiety self-help technique that you can use to manage your anxiety in the moment. It helps redirect focus away from anxious thoughts by engaging your senses—sight, sound, and touch. This grounding technique can be practised anywhere and is especially helpful during anxiety attacks or heightened stress.
Heathline suggests using the 333 Rule in the moment ‘something triggers you’. It says ‘many people find this strategy helps focus and ground them when anxiety seems overwhelming’.
The 333 rule involves looking around your current environment and:
Naming three things you see: pause, look around, observe. Identify three things you haven’t noticed before. A pattern, the shape of the clouds, the colour of the grass, a detail on your clothes. It’s thought this action can take your attention away from the anxious thought and help you to be present.
Identifying three sounds you hear: Close your eyes, tune into what’s going on around you. Don’t just listen to the obvious, loudest sounds, listen out for those sounds in the background. Again, this action may help ground you in the moment.
Feeling three sensations: Pay attention and touch the physical things around you. The feel of your clothes, the warmth of your coffee mug, any jewellery you have on your finger. This helps you to reconnect with your body and be present.
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‘Although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment,’ says Heathline.
Read our article on health anxiety here.
The origins of the 333 rule
From our research there doesn’t seem to be a specific inventor of the rule or any scientific research to confirm its effectiveness, but it is thought its principles may be closely aligned with cognitive behavioural therapy.
Building the 333 Rule into your daily routine
It goes without saying, adopt the 333 Rule if you notice you’re feeling anxious
Daily ad-hoc practice: build the 333 Rule into your daily routine, you don’t just have to use it when you’re feeling anxious. You could do it while brushing your teeth, cooking or emptying the dishwasher
Schedule practice: If you’re interested in trying meditation, this could be a structured way to help you carry out your meditation practice
Why the 333 Rule is worth trying
Because it’s so bloody simple. And so easy to do.
In our opinion, having any tips and tricks up your sleeve to help manage anxiety is no bad thing.