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Use the 3-3-3 rule to manage your panic attacks

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.

There is always a way out

No matter what's causing your stress (your stressor), remember, there is a way out. You don't have to navigate through it alone. As a Certified Coach, Mariam Bennouna is here to guide you. Whether it's improving your stress management skills, emotions management skills, procrastination, building self-confidence, or helping you navigate through a personal life transition, Mariam is dedicated to accompanying you overcome your challenges.

Book the Adventure package with Certified Coach Mariam Bennouna and learn how to turn stress to your advantage

Remember, life is a journey and every step you take brings you closer to your ultimate goal. With the right guidance and support, Certified Coach Mariam Bennouna will help you learn how to manage your stressors, overcome obstacles that stands in your way. So, don't hesitate to reach out. Your journey towards a stress-free and fulfilling life starts here.

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Join our STRESS-LESS TOGETHER community on Facebook and learn from others who are also on their journey to managing stress. You don't have to face this alone. We are here to help each other.

Profile picture Mariam Bennouna Life Coach specialzed in Stress management
Profile picture Mariam Bennouna Life Coach specialzed in Stress management

About the Author

Mariam Bennouna is a Certified Coach specialized in Stress Management , helping individuals navigate their stress and achieve a more balanced and fulfilling life. To learn more about Mariam's approach and how she can help you, book a free call with her at

 or call her on WhatsApp at +44 7 484 274 986.


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