Our ancestors were under intense stress when they were involved in fighting with wild animals or hunting or when severe danger threatened their lives. This amount of stress increases the amount of the hormone cortisol and prepares the body to defend or escape. This position is necessary and proper for times of danger and saves human life, but if the body remains in it for a long time, it will be damaged. The security situation of modern man is not comparable with his ancestors, but he has much more stress than his ancient ancestors. If you are an anxious person and as soon as you are in an unknown situation, cold sweat settles on your body, stay with us until the end of this article. In this article, we will teach you how to reduce your anxiety and take control of your mind with Law 333.
What is Law 333?
Except for the exceptions, when you are anxious, you think about the future or the past. In the present moment, usually, no danger threatens you, and nothing wrong happens. So, to overcome anxiety, you must return to the present moment and your environment.
According to the rule of 333, which some people call the rule of 3, when you are anxious, you should pay attention to 3 things you can touch, see and hear. By doing this, you return to the physical environment around you and the present moment, you communicate with your body, and your mind realizes that no danger threatens you. By using this law, disturbing thoughts that have led to anxiety and panic attacks will go away from you. Implementing this law is simple without chemical medicine or professional treatment techniques.
How to use Law 333 to control anxiety?
Rule 333 can be applied to control anxiety in any situation. You have to take time for each step of this law and do it with patience; Rushing to control anxiety only makes things worse. It is better to start by focusing on breathing and then proceed to implementing the steps of Law 333. We will explain each step below.
1. Notice the three things you can see
Look at your surroundings and pay attention to three things in this environment. By doing this, you visually return to the physical environment where you are present, and your mind is occupied with nothing but negative and stressful thoughts. You can focus on prominent objects like a table or a car on the street or minor things like a pen or a button on your shirt.
2. 3 Hear the sounds in the environment
Paying attention to sounds is another way to control anxiety and keep your mind away from negative and stressful thoughts. If you are in a crowded environment, distinguishing the sounds becomes a little more complicated, and you must perform this technique more carefully. The sounds you listen to can be anything, from the clock ticking to the snoring sound of someone sleeping in the next room! Look for three sounds in your surroundings and pay attention to them.3. Touch or move three things
After you see and hear, touch three things in your surroundings. This is very simple. For example, put your hand on the wall or move your chair a little. With this, your mind will ultimately return to the environment in which you are present, and you can control your anxiety. If you are in a position where you cannot touch something, move a part of your body. For example, shake your hand, foot, or head a little.For what situations is Law 333 applicable?
- If you feel anxious while driving, see three things on the road before you: touch the steering wheel, gears, and pedals with your hands and feet, and pay attention to the sounds you hear. Of course, if you have an anxiety attack while driving, stop the car quickly and start again after you calm down.
- If you suffer from social anxiety and feel anxious when meeting new people, use Rule 333. Looking at the faces of the people sitting around you, touching the hot or cold drink, and listening to the possible music in the space will make you aware and drive away disturbing thoughts.
- Giving a speech is one of the most stressful things anyone does in life, and even the most professional speakers suffer from speech anxiety. To control speech anxiety during a presentation, look at people or objects in the environment, touch the paper or microphone in your hand, and listen to your heartbeat and breathing rhythm.
Is Law 333 effective?
Many researchers and researchers have confirmed the 333 law to curb anxiety. Jamie Miller is one of the authors who endorses this rule. He has given many examples in history, strategy, and spiritual works that use the number 3. Jamie Miller says the 333 rule makes it easier to control the symptoms of severe anxiety. He says that when he uses the senses of sight, hearing, and touch together, it’s like a symphony that gives him peace.
Nine other practical tricks to control anxiety
Severe anxiety requires professional psychological treatment, but ordinary anxiety that occurs at the moment can be managed using stress management techniques, including:
- Remove yourself from the environment and stressful situations and do something else. The work you choose should give you peace. For example, listen to your favorite music or talk to someone you trust.
- Do not consume alcohol and caffeine.
- laugh more
- Get enough sleep and watch your diet.
- Practice mindfulness. Pay attention to the sensations you have in your body at any moment.
- Use breathing techniques to reduce stress. Methods such as deep breathing or box breathing help reduce stress. Inbox breathing: you should inhale for 4 seconds, pause for 4 seconds, exhale for 4 seconds, pause, see, and breathe several times according to this rhythm.
- meditate _
- Get a massage at regular intervals to release the tension and cramps that remain in your body.
Be careful that some of these tricks, such as meditation or reducing caffeine, require discipline and must become part of your lifestyle to have an effect. So, if you are an anxious person, you should modify your lifestyle and take serious measures to improve your condition.
Professional methods for treating severe anxiety
Solutions such as Law 333 are used to control stress at the moment, but they do not solve the root of the problem. You may need medication or professional psychological counseling to treat severe anxiety. Some of the most common approaches to root anxiety treatment include:
- Cognitive behavioral therapy: In this method, the thought and behavioral patterns of the patient are identified and treated.
- Exposure therapy: under the supervision of a doctor, the patient is exposed to the cause of fear and stress under special conditions so that his severe reactions gradually improve.
- Act psychology (ACT) or acceptance and commitment therapy: in this method, the patient must accept his negative feelings and thoughts, move away from judgment, and try to manage stress and its symptoms by changing his behavior.
- Dialectical behavior therapy: In this method, cognitive behavioral therapy techniques are combined with meditation so that the person knows his behaviors and feelings and gradually changes the wrong patterns.
final word
In this article, we talked about curbing anxiety and explained Law 333. For many people, anxiety has become a fundamental issue rooted in the deepest parts of their unconscious. Such people should make a lot of effort to treat the root of their anxiety. Rules and techniques like the 333 rule will help you overcome stress, but you should use professional psychological methods for long-term results.
If you have experience in controlling anxiety or you use a unique technique to control your mind in difficult situations, share your methods with us and the readers in the comments section. You can also read the free stress management course, How to Learn New Ways to Control Anxiety.
