the 3-3-3 rule, a simple method to limit stress and negative thoughts

Do you suffer from anxiety? It is not easy to manage it on a daily basis, nor to avoid the negative thoughts that cause stress. But there is a simple method to help you. Whether your anxiety is linked to the birth of your baby (and the idea of ​​maternal instinct weighing down to deconstruct) or whether it is due to one of the 10 common anxiety behaviors linked to past trauma or even PCOS (polycystic ovarian syndrome), you need to take care of your mental health.

Among the possible solutions, the 3-3-3 rule can work. Try this easy technique that requires no specific knowledge or equipment. The key ? Divert your attention to better manage your emotions. So that you don’t feel overwhelmed by your anxiety, you are encouraged to focus on the present moment, and chase away bad thoughts.

What is the 3-3-3 rule?

The 3-3-3 anchor technique begins like this: name three things you see. If anxiety is overwhelming you, stop what you’re doing, take time to breathe deeply, and notice your surroundings. Focus on three objects that catch your eye: a shoe, a tree, a chair, a flower… It doesn’t matter.

The second step of this easy relaxation method is to name three sounds you hear. We take a break, we concentrate and we listen. You can also listen to birds, cars, a dog barking, music, falling rain, a thunderstorm or the distant conversation of a passerby. The important thing is to be connected to the present moment.

How to combat anxiety?

Third element of the 3-3-3 rule: move three parts of your body. You can opt for a shoulder shrug, head movement back or forward, neck roll, smile, leg stretch, step, round or raised back. But you have to proceed move by move, not do them simultaneously. The goal is to ground your body and divert your negative thoughts to something else. This can help you prevent an anxiety attack from occurring or simply help you manage your stress better.

But health or well-being professionals are also there to support you if your anxiety is too overwhelming: psychologists, sophrologists, etc. Your general practitioner will be able to advise you. Physical activity can also help manage stress, such as yoga, pilates, swimming, boxing or even running. It’s all about adapting to your body and your character.

Editor for Aufeminin since 2022, Charlotte is passionate about cinema, French and international, and a fortune reader. Curious about everything, she talks as much about personalities as…