Practice the 3‑3‑3 rule
This technique shifts your focus to the present, lowering anxiety levels.
What You'll Do
Take a minute to name three things you can feel, hear, and see around you to help reduce anxiety.
Scientific Basis
Naming three things you can feel, hear and see (“3‑3‑3 rule”) for 60 seconds lowered subjective anxiety by ~22%, grounding mood through focused present-moment awareness.
Hinge Health review referencing grounding responses (2023)The Science of Impact
Immediate anxiety reduction can enhance daily functioning and quality of life.
Grounding techniques like the 3‑3‑3 rule can be easily integrated into daily routines, providing accessible mental health support.
Reducing anxiety levels can lead to improved focus and productivity in both personal and professional settings.
Pro Tips
Practice the 3‑3‑3 rule for 60 seconds whenever feeling anxious.
Incorporate this technique into your daily routine, aiming for at least once a day.
Combine the 3‑3‑3 rule with deep breathing exercises for enhanced effects.