Life can get overwhelming sometimes. Whether it’s stress from work, money, or relationships, there are countless factors in life that can add to our anxiety.
Often, bottling up all the stress and worry can cause panic attacks and it can be hard to calm down in these moments.
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When your emotions get the better of you it can be hard to manage these stressful situations and ground yourself back to rational thinking - that’s why many try to find a coping mechanism that works for them.
The 3-3-3 rule for anxiety is an informal technique people who have experienced anxiety suggest is a good way to help calm down during times of anxiety or if you feel you may be experiencing a panic attack.
Healthline says while there is no formal research into the effectiveness of the simple method, many people find it to be helpful to handle anxiety, and “although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment.”
The method is easy - first you look around and name three things you see. Then, name three sounds you hear. Finally, you move three body parts or touch three things in your surroundings.
The idea behind this is that it works to shift someone’s perspective back to their physical surroundings, takes you out of a bad headspace by using your physical senses to reconnect with your body in the midst of intrusive thoughts and panic attacks.
Other ways to cope if you are feeling overwhelmed are doing breathing activities and meditation, as focusing on your breathing and using mindfulness is a common way people take a step back and focus on calming the body and slowing their heart rate.
It’s important to remember that coping mechanisms are not a substitute for treatment, but are helpful to clear your head and calm down.
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