The 333 Rule for Anxiety: A 30-Second Method to Calm Down

                                                                                Medically approved by 

                                                         Rychel Johnson, M.S., LCPC, a licensed clinical professional

Managing anxiety can be challenging, especially during times of stress or uncertainty. However, the 333 rule offers a simple yet effective technique to help alleviate anxiety and promote a sense of calm in just 30 seconds. In this comprehensive guide, we will explore the 333 rule, its benefits, and practical strategies for incorporating it into your daily routine.

  • Understanding the 333 Rule

The 333 rule is a quick and straightforward method for reducing anxiety and restoring a sense of equilibrium. It involves three simple steps: taking three deep breaths, naming three things you can see, and moving three parts of your body. By focusing on these actions, you can interrupt the cycle of anxious thoughts and activate your body’s relaxation response.

  • How the 333 Rule Works

The 333 rule works by engaging both the mind and body in calming activities. Deep breathing helps regulate the body’s stress response by activating the parasympathetic nervous system, which promotes relaxation. Naming three things you can see encourages mindfulness and shifts your attention away from anxious thoughts. Finally, moving three parts of your body helps release physical tension and redirect energy away from anxiety-provoking thoughts.

  • Benefits of the 333 Rule

The 333 rule offers several benefits for managing anxiety:

  • Rapid relief: The simplicity and immediacy of the 333 rule make it an accessible tool for quickly reducing anxiety symptoms.
  • Portable and convenient: Because it requires no special equipment or preparation, the 333 rule can be practiced anytime, anywhere, making it ideal for on-the-go stress relief.
  • Empowerment: By providing a tangible action plan for managing anxiety, the 333 rule empowers individuals to take control of their mental health and well-being.
  1. 4. ADHD Type Test

For individuals with attention-deficit/hyperactivity disorder (ADHD), managing anxiety can be particularly challenging. ADHD often coexists with anxiety disorders, leading to heightened stress levels and difficulty regulating emotions. Taking an ADHD type test can help individuals identify symptoms of ADHD and develop personalized strategies for coping with anxiety. By understanding their unique cognitive profile, individuals with ADHD can implement targeted interventions to reduce anxiety and improve overall functioning.

  • Incorporating the 333 Rule into Your Routine

To incorporate the 333 rule into your daily routine, consider the following strategies:

  • Set reminders: Use alarms or notifications on your phone to prompt you to practice the 333 rule at regular intervals throughout the day.
  • Create a calming environment: Find a quiet, comfortable space where you can practice the 333 rule without distractions.
  • Practice mindfulness: Cultivate awareness of your thoughts and feelings throughout the day, and use the 333 rule as a mindfulness exercise to ground yourself in the present moment.
  • Additional Anxiety Management Strategies

In addition to the 333 rule, there are several other strategies you can use to manage anxiety:

  • Deep breathing exercises: Practice diaphragmatic breathing or progressive muscle relaxation to promote relaxation and reduce stress.
  • Mindfulness meditation: Engage in mindfulness meditation to cultivate awareness, acceptance, and nonjudgmental observation of your thoughts and emotions.
  • Physical activity: Regular exercise can help reduce anxiety and improve mood by releasing endorphins, the body’s natural stress relievers.


The 333 rule offers a simple yet powerful tool for managing anxiety and promoting emotional well-being. By incorporating this technique into your daily routine and combining it with other anxiety management strategies, you can cultivate greater resilience, reduce stress, and enjoy a greater sense of calm and balance in your life.