The 3-3-3 Technique That's Better Than The 4-7-8 Technique For Overcoming Anxious Moments

Take a moment to see it, identify it and accept it. Affirm that its s ok to feel unexplained anxiousness. Do not brush it under the carpet or insist on a ‘good vibes' approach to how you feel. Instead, change how you view the situation.

In a study of college students assigned to give a speech, reappraising (aka reframing) or accepting their nerves was more effective at reducing physical distress than suppressing it. In fact, reappraising was shown to be the most effective technique when it came to moderating those feelings.

Now, here's where the Rule of 3 comes in.

Its as simple as naming 3 things. 3-3-3 of certain groups, that can actually ground you in the moment and creating mindfulness that forces you to think of something—anything!—to bring you back to the present moment.

Though some would suggest sticking to sight, sound and touch combi; it can be 3 things you're thankful about, colors. It can also be moving 3 different parts of your body.

Allow yourself to worry about only 3 things at any given time. Once you have the 3 you allow yourself to think about, that's it you're maxed out. If you see another thing that will potentially make you worry, you either have to let go of 1 of your initial 3, or you choose not to add the last one to your worries.

By thinking about your fears in this straightforward way, it becomes obvious that while some of your problems have actionable solutions and others are completely out of your control, worrying does very little to help either.