What Is The 3 3 3 Rule For Anxiety?

It is well known that anxiety is a common problem for many people, but what steps should you take to help yourself if you suffer from anxiety? This article breaks down the 3-3-3 rule which is a general guideline for how to deal with your anxiety.

What is the 3 3 3 rule for anxiety?

The 3 3 3 rule for anxiety is a self-help guideline for managing anxiety that involves categorizing each of your thoughts into three groups. First, any situation which you would normally avoid or escape from, such as social gatherings, should be avoided. Second, if it’s possible to stay in the situation, try to distract yourself with something pleasant. Lastly, if you are unable to avoid the situation or distract yourself from it and are feeling anxious, then take three deep breaths and do whatever action below makes sense to resolve the issue:

Pay attention to your body

Focus on something positive

Give yourself time

How to use the 3 3 3 rule for anxiety

Our everyday lives are filled with stress. Stress can be very taxing on our bodies and brains, leading to anxiety, depression, and other mental health issues. One way to take control of your anxiety is by using the 3 3 3 rule for anxiety: three deep breaths to relax yourself; three statements about what you’re feeling; three thoughts about what’s next.

The benefits of using the 3 3 3 rule for anxiety

Many people are not aware of the 3 3 3 rule for anxiety. The 3 3 3 rule is simple, it is a mental trick to help you confront your anxious thoughts. The rule works by breaking your anxious thoughts into three parts: worry, worry about worrying, and worries about what if I worry?

What can you do if you have anxiety that isn’t related to the rule in a particular situation?

The 3 3 3 rule for anxiety is a guideline for those who are experiencing mild panic attacks. It states that anything that lasts at least three minutes, such as an anxious thought or physical sensations, should be given time to pass before engaging in another activity. So if you find yourself thinking about something else and then suddenly remembering your fear, give it a few minutes and try again. The rule can get tricky when you have anxiety about more than one topic at the same time, so make sure to give yourself enough time to stay focused on your current task.


The 3 3 3 rule is a behavioral therapy that promotes coping skills for anxiety. It was devised by Dr. David Burns, a Harvard-educated psychiatrist, and it has been used to deal with a wide range of anxiety disorders. This rule states that you should focus on taking three deep breaths before trying to calm yourself down and then focusing on something that makes you happy for the next three seconds. This will make you feel better because your brain will have time to relax.

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