The 3 3 3 rule is a quick, practical way to help manage anxiety by grounding you in the present moment. It asks you to notice three things you can see, three things you can hear, and three things you can touch.

How does the 3 3 3 rule work?

When anxiety strikes, it can feel overwhelming. The 3 3 3 rule is a simple grounding technique you can use anywhere, at any time. Here’s how it works:

Look around and name three things you can see.
This could be a chair, a window, or a tree outside.

Listen for three things you can hear.
Maybe it’s the hum of a computer, birdsong, or distant traffic.

Notice three things you can touch.
Feel the texture of your clothes, the chair beneath you, or the ground under your feet.

By focusing on your senses, you bring your attention back to the here and now. This can help break the cycle of anxious thoughts and give you a sense of control.

Why try the 3 3 3 rule? 

• It’s quick and easy to remember.
• You don’t need any special equipment.
• It can be used in almost any situation, whether you’re at home, at work, or out and about.
• Even a few minutes of grounding like this can make a real difference to how you feel.
  
  

More ways to manage anxiety

If you find the 3 3 3 rule helpful, you might want to explore other grounding techniques or mindfulness exercises. Rethink Mental Illness has a range of resources to support you, including information on anxiety disorders and self-care tips.