Stop the Anxiety Spiral: The 3-3-3 Rule

Sometimes the best way to interrupt an anxiety spiral isn't to think your way out of it, but to reconnect with what's happening around you. In this video, you'll learn the 3-3-3 Rule, a simple grounding technique that uses your senses and movement to bring you back to the present moment. I'll explain how it works before guiding you through the practice so you can use it whenever you notice yourself beginning to spiral.

Transcript

If your thoughts are racing and you feel like your anxiety is spiraling, I'm going to teach you a simple practice to stop the spiral and bring you back to the present in less than a minute. Hi, My name is Bea. I'm a yoga, Meditation teacher, And somatic practitioner, And I love talking about anxiety and the nervous system. So when we feel anxious, Our attention naturally gets pulled inward. Our mind starts replaying the past or worrying about the future and imagining worst case scenarios. And before we know it, One anxious thought has become 10 and it can feel like we've lost touch with what's happening around us. So the practice we're going to do today is called the 3-3-3 rule. And it's a simple grounding practice that gently redirects your attention back to the present. The goal in this practice is to interrupt the spiral long enough to remind your nervous system that you're here, You're present, And you're safe. And it works by bringing your awareness back to the body using the senses. When you shift your attention away from anxious thoughts and towards what's actually around you, It becomes easier for the nervous system to settle. This is one of my go-to practices whenever I'm feeling really anxious and overwhelmed, And I'm excited to do it with you, So let's try it. First, You're going to find a comfortable seat, Sitting up nice and tall. The most important thing is to feel comfortable and supported. So go ahead and take a minute and find your seat. And together we'll take one deep breath in. And a slow breath out. Now, Wherever you are, I'd like you to take a look around and name three things you can see. They can be anything. Take your time and silently name three things you can see. Next, I'd like you to notice three sounds you can hear. If you can't hear three different sounds, Just name as many as you can. There's no right or wrong answer. And now we'll bring our awareness back into the body. I'd like you to move three parts of your body. Maybe you wiggle your fingers or your toes. Stretch your neck. Just do whatever feels good. And now we'll take one more deep breath in. And an easy breath out. Notice if anything has shifted. Hopefully your thoughts have slowed down and maybe your body feels just a little bit softer. Remember, The purpose of this practice isn't to force yourself to feel calm. It's simply to reconnect with the present and to feel a little more grounded. The more often you use tools like this, The easier it becomes to catch anxiety before it gains momentum. So the next time you notice yourself spiraling, Remember this simple practice. Three things you can see. Three things you can hear. Move three different parts of your body. If you enjoyed this practice, You should check out my anxiety relief meditation that's available right here on Insight Timer, Where we do an even longer version of this practice. Thank you so much for watching and I'll see you in the next video of my anxiety series. Take care, Have a beautiful day. I'll see you next time.

Reviews

Amazing thank you 😊

Thank you I instantly felt calmer

Thank you, Bea. That was simple and effective. You see genuine and grounded and real, which is a lovely presence here. Wishing you well!

So beautifully simple ♥️💫

Fast easy method for spinning down from anxiety. Love Beas soothing voice.