How to Relieve Your Anxiety with 3-3-3 Technique

How to Relieve Your Anxiety with 3-3-3 Technique

How to Relieve Your Anxiety with 3-3-3 Technique

Anxiety is a common emotion that many people experience from time to time. The pandemic has caused anxiety and depression rates to surge, with an increase in the number of people who are unable to cope with their emotions. In order to fight against this, one must learn how to control it before it controls you.

It’s easy to get swept up in all of your feelings. When left unchecked, emotions drain you of energy. It can also have a detrimental impact on your health and general well-being beyond the drained energy levels.

Technique 333 can help relieve your anxiety by giving yourself a break from what’s going on around you, either for a few minutes or even hours at a time. Most people say that it helps them to focus on the present and not worry about what’s going to happen in their future. Although this is a temporary fix, it can do wonders for your anxiety!

Whether you’re feeling stressed, anxious, or depressed; technique 333 can serve as a wonderful outlet that will help calm your mind and ease all of those negative emotions.


Take a break if you detect anxiety taking hold. Take in your surroundings. Concentrate on your sight and the physical objects that surround you. Next, name three things you can observe in your environment. Pay attention to the intricacies of each situation. If you see a desk, notice the material it’s made from, the color of it, pattern and texture, etc.


Begin listening after that you’ve noted three things in your field of vision. Take note of what you hear around you or in the distance. The goal is not just hearing but actually listening and being aware of all that’s going on around you. Determine how many different pitches or rhythms there are in the sounds you can detect. Each item’s distinct pitch or rhythm is important to consider.


Once you’ve gotten used to the new sounds all around you, get your hands involved. Choose three areas of your body to explore. For example, you can touch your face, feel your hair, wiggle your toes, or move your head up and down and side to side. Choose three distinct areas to focus on.

If you want to make it more interesting, you can add senses of smell and taste to this list.


Name three smells from your surroundings that are distinct from one another. You can smell flowers or even the air for a fresh scent. The smell of a candle in the air, food cooking on the stove or coffee brewing in the kitchen are all good examples.


Finally, pick three flavors that you can taste and tell what they are. This can be as simple as fruit juice if you’re drinking one now, something else that’s sweet such as chocolate or maybe some minty gum. If food is available, you can eat three different foods.

Savor each of your senses in these ways for several minutes or even hours at a time, depending on how long it takes you to start feeling better about whatever is causing anxiety. It’s important that this technique serves as an escape from what is happening around you so don’t worry if nothing seems to help.

Sometimes, this technique is all you need to do in order to take a much needed break. The best part about it is that it’s free and can be done anywhere at any time. There are no rules or guidelines attached – just give yourself permission to let go of your anxiety for now!

This method has been proven as an effective stress management tool by many mental health professionals, so give it a try today and see what happens! If this doesn’t work or if you are still struggling with these feelings, schedule your complimentary session now – I want to help!  

If this blog post has helped inform how you think about managing your own anxiety, please share with others who might benefit from reading it too! 

Have a Beautiful Day!


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