The 3-3-3 technique
The 3-3-3 rule is a grounding exercise often associated with psychologist Tamar Chansky. It shifts your attention towards your surroundings and physical sensations, which may help ease a moment of anxiety. When you feel overwhelmed, try the following steps:
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Look around and name three things you can see. Notice three objects nearby and name them silently. For example: “A table, a flower, a chair.”
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Listen and name three sounds you can hear. Focus on the sounds around you and identify three of them. They might be birdsong, a car horn or a creaking floor.
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Move three different parts of your body. For example, move your right foot, your left hand and one finger. Keep the movements gentle and comfortable.
Finding a comfortable posture
Try sitting or standing comfortably upright and relaxing your shoulders. During stress, people sometimes curl forwards or tense their chest and shoulders. Letting your feet rest securely and allowing your chest to open gently may help you feel more settled. You do not need to hold a rigid posture or force your body into a particular position.
Why might it help?
The 3-3-3 technique redirects attention from anxious thoughts towards objects, sounds and bodily sensations in the present moment. There are three useful elements:
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A shift in attention. Noticing your surroundings gives your mind a concrete task and may interrupt a cycle of anxious thoughts.
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Gentle movement. Small movements help you notice your body and release some of the tension you are holding.
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A more comfortable posture. Relaxing your shoulders and finding a supported position can make it easier to breathe naturally.
The 3-3-3 technique needs no equipment or special preparation. Try it whenever you notice anxiety rising and see whether it helps you feel more present. It is a coping tool, not a treatment for an anxiety disorder. If anxiety persists or interferes with daily life, seek support from a qualified mental health professional.
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