In my previous post, I introduced you to some techniques to better manage panic attacks. Today, I want to show you another useful technique, called ''the 3-3-3 rule'' .
PS: If you don't have time to read the whole post, watch this video instead.
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What is the 3-3-3 rule?
The 3-3-3 rule is a grounding technique commonly used for anxiety, and it can be helpful during a panic attack as well.
The objective of the 333 rule during a panic attack is to bring you back to the present moment and out of the intense anxiety you're experiencing. Panic attacks trigger a fight-or-flight response, flooding your body with adrenaline and causing physical symptoms like rapid heart rate, shortness of breath, and dizziness.
How does the 3-3-3 rule work?
This technique helps you calm your nervous system and and relieve the physical symptoms of a panic attack by shifting your focus and grounding you to the poresent moment, which gives you more control over the situation.
Changes your focus: You can divert your attention from the tense thoughts and uncomfortable bodily sensations that are causing the panic attack by concentrating on your senses (sight, sound, and touch).
Grounds You: Reconnecting with your physical body and feeling more in the present moment can be achieved by using your senses to explore your immediate surroundings.
Provides Control: When you may feel overwhelmed and powerless, using a straightforward, organised strategy like the 3-3-3 rule can give you a sense of control back.
Now practically, let's see how it works:
Imagine yourself in a panic attack, you need to be able to:
1. Identify 3 things you can see in your environment. Focus on specific details like colors, shapes, or textures.
2. Identify 3 sounds you can hear around you. Pay attention to both close and distant sounds.
3. Identify 3 different body parts that you can move. This could be wiggling your toes, moving to another chair or taking 3 deep breaths.
By engaging your senses and focusing on your physical surroundings, the 3-3-3 rule helps bring you back to the present moment and takes you out of the intense anxiety of that moment, that can fuel more your panic attack.
And remember :
- The 3-3-3 rule is a simple technique that can be done anywhere, anytime.
- It's most effective when practiced regularly, so you're familiar with it during a panic attack.
- It is recommended to combine the 3-3-3 rule with deep breathing for even greater calming effects.
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