The 333 rule may ease anxiety by shifting a person‘s attention back to the present moment, a technique known as grounding. To use the rule, people can identify 3 objects they can see, hear, and touch or move.

An advantage of the 333 rule is that it does not require any supplies, such as a notebook or a pencil. Speaking is not necessary, and no actions are visible to others. People can use the 333 rule anywhere or anytime they feel anxious.

This article explains how to use the 333 rule, its effectiveness, other management strategies for anxiety, and when to speak with a doctor.

How to use the 333 rule

The 333 rule is simple but may be more effective if someone applies it purposely and without rushing. People can focus on the following:

Three visible things

The goal is not to look for specific things but instead to notice what is already there. There are no size or importance criteria. People can focus on any three things, such as:

• a house across the street
• a book on a desk
• a parked car beside a sidewalk

Noticing three visible items in a person’s surroundings may help them transition from their worrisome thoughts to the present moment.

Three audible things

Sounds can also ground a person by bringing them into the present moment. Even the act of listening may be calming.

A person’s location can influence this experience. They might be in a quiet environment, waiting for each sound to occur. Or they could be in a noisy space in which they focus on identifying three sounds distinct from the overall noise.

Examples may include:

• a bird singing
• a car driving past
• floorboards creaking

Three moveable or touchable things

This category includes objects a person can touch or move, including parts of their own body. It aims to shift their attention to their tactile sense. Examples include feeling:

• the fabric of their clothing
• a phone in their hand
• the ground beneath their feet

If someone still feels anxiety after focusing on three items in each category, they can start at the beginning and repeat the process.

Is the 333 rule effective?

Using the 333 rule as a way of grounding can invoke a state of mindfulness, which involves attention to the present moment. Focusing on sights, sounds, and tactile sensations in one’s environment may take one’s mind off of stress and anxiety-inducing thoughts.

Each person’s experience with managing anxiety is highly unique, but many people find the 333 rule effective for handling stressful emotions like panic and fear.

Although no studies specifically examine the effectiveness of the 333 rule for anxiety management, research has examined mindfulness more generally.

Many people practice mindfulness in longer sessions, using tools such as meditation.

However, a 2020 study of 71 people without previous experience with mindfulness suggests that shorter interventions can be beneficial and may produce greater effects on mindfulness and stress than longer interventions.

A 2017 review of 16 articles also suggests that mindfulness may be an effective part of treatment for mood and anxiety disorders.

More research is necessary to specifically understand how effective the 333 rule is for anxiety, stress, and other mental health conditions.

Other management techniques for anxiety

Below are some other management techniques people can try to relieve feelings of anxiety or stress:

Breathing exercises

Abdominal breathing and other breathing exercises may help some people manage anxiety.

A 2021 studyTrusted Source of 47 people suggests that 5 minutes of deep and slow breathing with longer exhalation than inhalation can significantly reduce subjective anxiety in both young and older adults.

However, the researchers highlight the need for larger studies to replicate these results with a control group.

Progressive muscle relaxation

Progressive muscle relaxation is an anxiety management tool in which a person tenses and then relaxes their muscles throughout the entire body.

A 2018 studyTrusted Source of 68 people examined the effects of progressive muscle relaxation on reducing dental anxiety.

After 4 weeks, participants who used progressive muscle relaxation experienced significantly lower dental anxiety than the control group. They also experienced reductions in:

• depression symptoms
• blood pressure
• heart rate
• salivary cortisol levels

Media break

Part of managing anxiety may involve taking a break from sources of stress. For some people, this means unplugging from social media and other forms of world and community news.

A 2017 study suggests an emerging connection between social media and anxiety in young adults. The study authors noted that the odds of a person living with an anxiety disorder were higher with increased social media use.

Whether it is a multi-day digital detox or a daily screen-free time slot, powering down their devices may help some people relieve feelings of anxiety.

Treatments for anxiety

Healthcare professionals may suggest therapy, medication, lifestyle changes, or a combination of these treatments for someone with anxiety.

The Anxiety and Depression Association of America highlights the following types of therapy for someone with anxiety:

• Acceptance and commitment therapy (ACT): ACT teaches someone to accept their situation, see it differently, connect with their personal values, and make behavior changes if necessary.
• Cognitive behavioral therapy (CBT): CBT helps people identify and change unhelpful thought and behavior patterns.
• Dialectical behavioral therapy (DBT): DBT incorporates mindfulness with CBT skills like emotional regulation.
• Exposure therapy: Exposure therapy aims to reduce someone’s anxiety by gradually increasing their exposure to the situation or object that triggers their fear.
• Eye movement desensitization and reprocessing (EMDR): This therapy aims to unlock and free distressing memories using physical actions such as tapping, tones, and eye movements that create bilateral stimulation.
• Interpersonal therapy: Interpersonal therapy addresses depression with supportive sessions that explore a person’s interpersonal experience.

If therapy is not effective alone, doctors may prescribe medication for anxiety, including antidepressants or anti-anxiety medications, such as benzodiazepines.

Lifestyle changes to relieve anxiety

Doctors may also recommend the followingTrusted Source self-care practices to relieve anxiety and other mental health symptoms:

• regular exercise
• a balanced diet
• adequate hydration
• getting enough sleep
• setting goals, priorities, and boundaries
• practicing gratitude
• positive thinking
• social support

When to speak with a doctor

Occasional feelings of stress and anxiety are not necessarily a problem. However, if people are frequently feeling anxious or anxiety is affecting their daily lives, they may have an underlying anxiety disorder.

People can speak with a doctor if anxiety starts to become persistent. A doctor can refer them to a mental health professional for an anxiety disorder assessment to ensure that they receive appropriate and helpful treatment.

Anxiety disorders that a doctor may check for includeTrusted Source:

• generalized anxiety disorder
• panic disorder
• social anxiety disorder
• phobias

Summary

The 333 rule is a grounding tool that may help a person achieve mindfulness, which involves an awareness of the present moment. Mindfulness can help someone manage anxiety by redirecting their attention to the present.

The 333 rule requires no supplies and is a simple practice that anyone can use anywhere. People must identify three things they can see, hear, and touch.

If anxiety symptoms persist or start to affect a person’s daily activities, they may benefit from speaking with their doctor about anxiety disorders and appropriate treatment.