🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa166)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/333-rule-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/333-rule-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/333-rule-anxiety","crawl_time":1775014521,"first_indexed_time":1659046167,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/333-rule-anxiety s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"The 333 Rule for Anxiety, Plus More Coping Tips and Treatments","meta_descriptions":["The 333 rule is a coping technique for anxiety that involves naming 3 objects and 3 sounds in your environment, then moving 3 parts of your body."],"attrs_boilerpipe_text":"Many people find the 333 rule helps focus and ground them when anxiety seems overwhelming. Just look around to identify three objects and three sounds, then move three body parts.\nThe 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment when you are feeling particularly anxious or overwhelmed.\nThe 333 rule involves looking around your current environment and:\nnaming 3 things you see\nidentifying 3 sounds you hear\nmoving or touching 3 things, such as your limbs or external objects\nWhile there is no formal research into the effectiveness of the 333 rule, many people find it to be a helpful and simple technique to handle\nanxiety\n. Although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment.\nThe 333 rule is not a substitute for treatment, no matter how helpful it may be to you or how frequently you use it.\nWe’ll review other methods for coping with anxiety aside from the 333 rule and common treatment options for anxiety and\nanxiety disorders\n.\nAlong with treatments like medication and therapy, you can try other coping techniques for anxiety. These coping techniques can be helpful if:\nYou are in between therapy sessions.\nYou choose not to take medication, or you cannot take medication.\nYou are looking for additional ways to manage anxiety in the moment.\nGeneral coping techniques can include:\nTake a time-out:\nRemove yourself from the situation and do something different, like listening to your favorite music or doing some stretching.\nMinimize alcohol and caffeine intake:\nBoth alcohol and\ncaffeine\ncan make anxiety worse and cause mood shifts.\nLaugh more:\nHumor naturally relaxes us.\nTake care of your body:\nMake sure to\nget enough sleep\nand\neat balanced meals\n.\nTry mindfulness:\nMindfulness\ninvolves focusing on the present moment and the feelings passing through you.\nPay attention to your breathing:\nBreathwork\nrefers to different breathing techniques that can help reduce anxiety and stress.\nMeditate:\nPractice\nmeditation\nto calm and re-center your body and mind (this activity could include breathwork and mindfulness, but not always).\nLower stress:\nTry other\nstress reduction exercises\nlike tai chi or yoga\n.\nEase physical tension:\nConsider trying massage or\nacupuncture\nto address the physical tension anxiety creates in your body.\nMany of these coping strategies may also fall under the lifestyle changes treatment approach for anxiety.\nLifestyle modifications can help you manage anxiety. While these are not the same as medical treatment, they can complement a treatment regimen to reduce the effects of anxiety on your day-to-day life.\nMost people feel occasional anxiety — it’s a common part of life. People have temporary anxiety about their work, health concerns, family, or relationships. For example, maybe you get particularly anxious or nervous before a big presentation or event.\nWhen anxiety becomes overwhelming or chronic, it can interfere with your ability to function in daily life and lower your overall quality of life as a result. This can lead to avoiding responsibilities, activities, and people. It can also cause tension at work, school, and home.\nIf anxiety affects your life to this degree, it may be more than occasional anxious feelings. If you may have an\nanxiety disorder\n, know that help is available.\nGeneral anxiety disorder (GAD):\nGAD\nis a general, persistent feeling of anxiety.\nPanic disorder:\nPanic disorder\nis when you have frequent and recurring panic attacks.\nSocial anxiety:\nWith social anxiety, you may have a strong, persistent fear of being judged or observed by others, which may impair your ability to be in social situations.\nPhobia-related disorders that involve irrational fear of a specific thing:\nThese include\nagoraphobia\n,\nacrophobia\n, or\nclaustrophobia\n.\nIf you believe you or a loved one is exhibiting symptoms of an anxiety disorder, it may be time to get help from a mental health professional. You’re not alone, and anxiety is treatable.\nWhile many of the coping strategies mentioned earlier are helpful, they don’t address the underlying cause of anxiety, and they may not be enough to fully treat it.\nTherapy, medication, and lifestyle changes are considered the gold standard treatment.\nTherapy is an effective treatment for many different types of anxiety.\nCognitive behavioral therapy (CBT):\nCBT\nfocuses on identifying, understanding, and changing thought and behavior patterns.\nExposure therapy:\nIn\nexposure therapy\n, you will be slowly exposed to a feared situation to help the fear response diminish over time.\nAcceptance and commitment therapy (ACT):\nThis type of therapy uses strategies of living in the moment and refraining from judgment, along with behavior change, to cope with anxiety.\nDialectical behavioral therapy (DBT):\nDBT\ncombines CBT techniques with meditation concepts.\nInterpersonal therapy:\nThis is short term, supportive talk therapy that focuses on resolving interpersonal (or relational) problems.\nEye movement desensitization and reprocessing (EMDR):\nEMDR\nuses bilateral stimulation through eye movements, tapping, or tones to help heal from past experiences.\nMedication is typically used along with therapy for the best possible outcome. While you may be able to seek therapy on your own, anxiety medication requires a prescription from a doctor. Commonly prescribed medications for anxiety include:\nAntidepressants:\nHealthcare professionals may prescribe certain kinds of\nantidepressants\n, such as selective serotonin reuptake inhibitors (SSRIs). This can include sertraline (Zoloft).\nAnti-anxiety medications:\nAnti-anxiety medications\nmay be prescription drugs from the benzodiazepine class, like\nalprazolam\n(Xanax).\nBeta-blockers:\nThese can be used for certain situations, like social anxiety. They are blood pressure medications.\nSome people with anxiety find a combination of medications works best for them. Always inform your doctor of any other medications or supplements you take to prevent adverse drug interactions.\nAnxiety can significantly impact your life, especially if it becomes a severe, chronic issue.\nThe 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety.\nIt involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.\nIf your anxiety is constant or interfering in multiple areas of your life, you may need more than temporary coping strategies. Anxiety disorders can be treated with medication, therapy, and lifestyle changes.\nIf you are experiencing anxiety symptoms regularly or with severity, talk with your doctor. They can help connect you with the right mental health resources and figure out an individualized treatment plan that works for you.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - [Parkinson’s Disease](https:\/\/www.healthline.com\/parkinsons-disease)\n  - [Psoriasis](https:\/\/www.healthline.com\/psoriasis)\n  - [Rheumatoid Arthritis (RA)](https:\/\/www.healthline.com\/rheumatoid-arthritis)\n  - [Sleep Health](https:\/\/www.healthline.com\/sleep)\n  - [Type 2 Diabetes](https:\/\/www.healthline.com\/type-2-diabetes)\n  - [Weight Management](https:\/\/www.healthline.com\/weight-management)\n  \n  Condition Spotlight\n  \n  [All](https:\/\/www.healthline.com\/sponsored-topics)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_controlling-ulcerative-colitis-236x236_360.png) Controlling Ulcerative Colitis](https:\/\/www.healthline.com\/program\/controlling-uc)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_navigating-life-with-biopolar-236x236-1.png) Navigating Life with Bipolar Disorder](https:\/\/www.healthline.com\/program\/navigating-life-with-bipolar-disorder)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_mastering-your-geographic-atrophy-236x236_360.png) Mastering Geographic Atrophy](https:\/\/www.healthline.com\/program\/mastering-your-geographic-atrophy-care)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_managing-type-2-diabetes-236x236-1.png) Managing Type 2 Diabetes](https:\/\/www.healthline.com\/program\/managing-type-2-diabetes-with-food-and-fitness)\n- Wellness\n  Wellness Topics\n  \n  [All](https:\/\/www.healthline.com\/wellness)\n  \n  - [CBD](https:\/\/www.healthline.com\/cbd)\n  - [Fitness](https:\/\/www.healthline.com\/fitness)\n  - [Healthy Aging](https:\/\/www.healthline.com\/healthy-aging)\n  - [Hearing](https:\/\/www.healthline.com\/hearing-health)\n  - [Mental Well-Being](https:\/\/www.healthline.com\/mental-health)\n  - [Nutrition](https:\/\/www.healthline.com\/nutrition)\n  - [Parenthood](https:\/\/www.healthline.com\/parenthood)\n  - [Recipes](https:\/\/www.healthline.com\/recipes)\n  - [Sexual Health](https:\/\/www.healthline.com\/sexual-health)\n  - [Skin Care](https:\/\/www.healthline.com\/skincare)\n  - [Sleep Health](https:\/\/www.healthline.com\/sleep)\n  - [Vitamins and Supplements](https:\/\/www.healthline.com\/vitamins-supplements)\n  - [Women's Wellness](https:\/\/www.healthline.com\/program\/womens-wellness)\n  \n  Product Reviews\n  \n  [All](https:\/\/www.healthline.com\/reviews)\n  \n  - [At-Home Testing](https:\/\/www.healthline.com\/reviews\/at-home-tests)\n  - [Men's Health](https:\/\/www.healthline.com\/reviews\/mens-health-products)\n  - [Mental Health](https:\/\/www.healthline.com\/reviews\/mental-health-services-and-products)\n  - [Nutrition](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n  - [Sleep](https:\/\/www.healthline.com\/reviews\/sleep-products)\n  - [Vitamins and Supplements](https:\/\/www.healthline.com\/reviews\/vitamin-and-supplement-products)\n  - [Women's Health](https:\/\/www.healthline.com\/reviews\/womens-health-products)\n  \n  Featured Programs\n  \n  [All](https:\/\/www.healthline.com\/sponsored-topics)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/02\/HL_Dexcom-Stelo_Key-Art_Circular-Thumbnail_236x236.png) Your Guide to Glucose Health](https:\/\/www.healthline.com\/program\/your-guide-to-glucose-health)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_understanding-inflammation-and-aging-236x236_360.png) Inflammation and Aging](https:\/\/www.healthline.com\/program\/understanding-inflammation-and-aging)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_cold-and-flu-236x236_360.png) Cold & Flu Season Survival Guide](https:\/\/www.healthline.com\/program\/cold-flu-survival-guide)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_shes-good-for-real-236x236-1.png) She’s Good for Real](https:\/\/www.healthline.com\/program\/shes-good-for-real)\n- Tools\n  Featured\n  \n  - [Video Series](https:\/\/www.healthline.com\/video)\n  - [Pill Identifier](https:\/\/www.healthline.com\/pill-identifier)\n  - [FindCare](https:\/\/care.healthline.com\/find-care)\n  - [Drugs A-Z](https:\/\/www.healthline.com\/drugs)\n  - [Medicare Plans by State](https:\/\/www.healthline.com\/about\/health-medicare-state-coverage)\n  \n  Lessons\n  \n  [All](https:\/\/learn.healthline.com\/)\n  \n  - [Crohn’s and Ulcerative Colitis Essentials](https:\/\/www.healthline.com\/app\/inflammatory-bowel-disease?utm_source=lessonshome)\n  - [Diabetes Nutrition](https:\/\/www.healthline.com\/app\/type-2-diabetes?utm_source=lessonshome)\n  - [High Cholesterol](https:\/\/www.healthline.com\/app\/high-cholesterol?utm_source=lessonshome)\n  - [Taming Inflammation in Psoriasis](https:\/\/www.healthline.com\/app\/pso-inflammation?utm_source=lessonshome)\n  - [Taming Inflammation in Psoriatic Arthritis](https:\/\/www.healthline.com\/app\/psa-inflammation?utm_source=lessonshome)\n  \n  Newsletters\n  \n  [All](https:\/\/www.healthline.com\/newsletter-signup)\n  \n  - [Anxiety and Depression](https:\/\/www.healthline.com\/newsletter-signup\/anxiety-and-depression)\n  - [Digestive Health](https:\/\/www.healthline.com\/newsletter-signup\/ibd)\n  - [Heart Health](https:\/\/www.healthline.com\/newsletter-signup\/heart-health)\n  - [Migraine](https:\/\/www.healthline.com\/newsletter-signup\/migraine)\n  - [Nutrition Edition](https:\/\/www.healthline.com\/newsletter-signup\/nutrition)\n  - [Type 2 Diabetes](https:\/\/www.healthline.com\/newsletter-signup\/type-2-diabetes)\n  - [Wellness Wire](https:\/\/www.healthline.com\/newsletter-signup\/wellness-wire)\n  \n  Lifestyle Quizzes\n  \n  - [Find a Diet](https:\/\/activation.healthline.com\/assessment\/assessment\/diets\/prompt\/1?v=1&tc=120226&subid=hl_dietfinder_1_)\n  - [Find Healthy Snacks](https:\/\/activation.healthline.com\/assessment\/assessment\/pregnancy-snacks\/prompt\/1?v=1)\n  - [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management-quiz)\n  - [How Well Do You Sleep?](https:\/\/www.healthline.com\/health\/healthy-sleep\/quiz-how-well-do-you-sleep#1)\n  - [Are You a Workaholic?](https:\/\/www.healthline.com\/health\/mental-health\/quiz-are-you-a-workaholic#quiz-are-you-a-workaholic)\n- Featured\n  Health News\n  \n  [All](https:\/\/www.healthline.com\/health-news)\n  \n  - [Medicare 2026 Changes](https:\/\/www.healthline.com\/health-news\/medicare-open-enrollment-2026-key-changes)\n  - [Can 6-6-6 Walking Workout Help You Lose Weight?](https:\/\/www.healthline.com\/health-news\/666-walking-trend-weight-loss)\n  - [This Couple Lost 118 Pounds Together Without Medication](https:\/\/www.healthline.com\/health-news\/married-couple-loses-119-pounds-together-without-meds)\n  - [5 Science-Backed Ways to Live a Longer Life](https:\/\/www.healthline.com\/health-news\/healthy-ways-to-improve-longevity)\n  - [Morning Coffee May Help You Live Longer](https:\/\/www.healthline.com\/health-news\/morning-coffee-heart-health-benefits)\n  \n  This Just In\n  \n  - [5 Tips for a Healthy Lifestyle](https:\/\/www.healthline.com\/health\/fitness-nutrition\/healthy-lifestyle-benefits)\n  - [How to Disinfect Your House After the Flu](https:\/\/www.healthline.com\/health\/flu\/how-to-disinfect-house-after-flu)\n  - [Best Vegan and Plant-Based Meal Delivery for 2025](https:\/\/www.healthline.com\/nutrition\/plant-based-meal-delivery)\n  - [Does Medicare Cover Pneumonia Shots?](https:\/\/www.healthline.com\/health\/medicare\/does-medicare-cover-pneumonia-shots)\n  - [Chromosomes, Genetics, and Your Health](https:\/\/www.healthline.com\/health\/chromosomes-and-genetics)\n  \n  Top Reads\n  \n  - [Best Multivitamins for Women](https:\/\/www.healthline.com\/nutrition\/multivitamins-womens-health)\n  - [Best Multivitamins for Men](https:\/\/www.healthline.com\/nutrition\/best-multivitamins-for-men)\n  - [Best Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Online Therapy That Takes Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Buy Ozempic Online](https:\/\/www.healthline.com\/nutrition\/buy-ozempic-online)\n  - [Mounjaro Overview](https:\/\/www.healthline.com\/health\/drugs\/mounjaro)\n  \n  Video Series\n  \n  - [Youth in Focus](https:\/\/www.healthline.com\/health\/video\/youth-in-focus)\n  - [Healthy Harvest](https:\/\/www.healthline.com\/health\/nutrition\/video\/healthy-harvest#1)\n  - [Through an Artist's Eye](https:\/\/www.healthline.com\/health\/breast-cancer\/metastatic-breast-cancer-artist-eye)\n  - [Future of Health](https:\/\/www.healthline.com\/health\/video\/future-of-health)\n- Connect\n  Find Your Bezzy Community\n  \n  Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Anxiety and Depression](https:\/\/www.healthline.com\/anxiety-and-depression)\n\n- [Anxiety Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/anxiety-treatment)\n- [Depression Treatment](https:\/\/www.healthline.com\/anxiety-and-depression\/depression-treatment)\n- [Crisis Support](https:\/\/www.healthline.com\/anxiety-and-depression\/crisis-support)\n- [Navigating Therapy](https:\/\/www.healthline.com\/anxiety-and-depression\/therapy)\n- [Symptoms](https:\/\/www.healthline.com\/anxiety-and-depression\/symptom-management)\n- [Better Sleep](https:\/\/www.healthline.com\/anxiety-and-depression\/sleep-resources)\n- [Nutrition & Supplements](https:\/\/www.healthline.com\/anxiety-and-depression\/nutrition-supplements)\n- [Relationships](https:\/\/www.healthline.com\/anxiety-and-depression\/relationships)\n- [Emotional Well-Being](https:\/\/www.healthline.com\/anxiety-and-depression\/emotional-well-being)\n- [Physical Activity & Exercises](https:\/\/www.healthline.com\/anxiety-and-depression\/physical-activity-exercises)\n- [Resources for Doctors' Visits](https:\/\/www.healthline.com\/anxiety-and-depression\/doctor-guide)\n- [Comorbidities](https:\/\/www.healthline.com\/anxiety-and-depression\/comorbidities)\n\nExplore more in\n\n- Causes & Risk Factors\n- Complications\n- Diagnosis\n- Diet\n- Home Remedies\n- Management\n- Prognosis\n- Related Conditions\n- Symptoms\n- Treatment\n- Types\n\nAnxiety\n\n#### Related Hubs\n[![Mental Well-Being](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/digestive-health-crohns-disease.png)Mental Well-Being A holistic guide to care](https:\/\/www.healthline.com\/mental-health)\n\n[![Anxiety Treatment and Management](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-Treatment-for-anxiety.png)Anxiety Treatment and Management A guide to therapy, medications, and techniques for managing anxiety](https:\/\/www.healthline.com\/mental-health\/anxiety)\n#### Related Topics\n- ### Causes & Risk Factors\n  Causes & Risk Factors\n  \n  #### Related Articles\n  - [Causes & Risk Factors](https:\/\/www.healthline.com\/health\/anxiety-causes)\n  - [Anemia](https:\/\/www.healthline.com\/health\/anxiety\/anemia-and-anxiety)\n  - [Common Triggers](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-triggers)\n  - [Caffeine](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety)\n  - [Genetics](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-genetic)\n  - [Perimenopause](https:\/\/www.healthline.com\/health\/perimenopause-anxiety)\n  - [Dehydration](https:\/\/www.healthline.com\/health\/anxiety\/dehydration-and-anxiety)\n  - [Long COVID](https:\/\/www.healthline.com\/health\/anxiety\/long-covid-and-anxiety)\n  - [Alcohol](https:\/\/www.healthline.com\/health\/alcohol-and-anxiety)\n  - [After Eating](https:\/\/www.healthline.com\/health\/anxiety-after-eating)\n  - [Trauma](https:\/\/www.healthline.com\/health\/anxiety\/whats-the-relationship-between-trauma-and-anxiety)\n- ### Complications\n  Complications\n  \n  #### Related Articles\n  - [Diarrhea](https:\/\/www.healthline.com\/health\/anxiety-diarrhea)\n  - [Erectile Dysfunction](https:\/\/www.healthline.com\/health\/erectile-dysfunction-anxiety-stress)\n  - [Memory Loss](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-and-memory-loss)\n  - [Waking Up with a Panic Attack](https:\/\/www.healthline.com\/health\/mental-health\/waking-up-with-panic-attack)\n  - [Rebound Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/rebound-anxiety)\n- ### Diagnosis\n  Diagnosis\n  \n  #### Related Articles\n  - [Diagnosis](https:\/\/www.healthline.com\/health\/anxiety-diagnosis)\n- ### Diet\n  Diet\n  \n  #### Related Hub\n  [![Nutrition & Supplements](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/eye-health-nutrition-and-supplements.png)Nutrition & Supplements Nutrition tips and tools for supporting mental well-being](https:\/\/www.healthline.com\/mental-health\/nutrition-supplements)\n  \n  #### Related Articles\n  - [Diet](https:\/\/www.healthline.com\/nutrition\/6-foods-that-reduce-anxiety)\n- ### Home Remedies\n  Home Remedies\n  \n  #### Related Articles\n  - [Home Remedies](https:\/\/www.healthline.com\/health\/anxiety-alternative-treatments)\n  - [333 Rule](https:\/\/www.healthline.com\/health\/333-rule-anxiety)\n  - [Breathing into a Paper Bag](https:\/\/www.healthline.com\/health\/anxiety\/breathing-into-a-paper-bag)\n  - [Cold Shower](https:\/\/www.healthline.com\/health\/anxiety\/cold-shower-for-anxiety)\n  - [Best Essential Oils](https:\/\/www.healthline.com\/health\/anxiety\/essential-oils-for-anxiety)\n  - [Melatonin](https:\/\/www.healthline.com\/health\/anxiety\/melatonin-for-anxiety)\n  - [Best CBD for Anxiety](https:\/\/www.healthline.com\/health\/best-cbd-oil-for-anxiety)\n  - [Anxiety Relief Products](https:\/\/www.healthline.com\/health\/best-products-to-fight-stress-and-anxiety)\n  - [Calming Tips](https:\/\/www.healthline.com\/health\/how-to-calm-anxiety)\n  - [Natural Products](https:\/\/www.healthline.com\/health\/natural-anti-anxiety)\n  - [Pressure Points](https:\/\/www.healthline.com\/health\/pressure-points-for-anxiety)\n  - [Jacobson's Relaxation Technique](https:\/\/www.healthline.com\/health\/what-is-jacobson-relaxation-technique)\n  - [Weighted Blankets](https:\/\/www.healthline.com\/health\/anxiety\/do-weighted-blankets-work)\n  - [Psilocybin Mushrooms](https:\/\/www.healthline.com\/health\/anxiety\/mushrooms-for-anxiety)\n  - [Best Fidget Toys](https:\/\/www.healthline.com\/health\/fidget-toys-for-anxiety)\n- ### Management\n  Management\n  \n  #### Related Articles\n  - [Management](https:\/\/www.healthline.com\/health\/mental-health\/how-to-cope-with-anxiety)\n  - [Bowel Movements](https:\/\/www.healthline.com\/health\/mental-health\/is-anxiety-making-you-poop-heres-how-to-soothe)\n  - [Tips for Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/how-to-get-over-social-anxiety)\n  - [Yoga Poses](https:\/\/www.healthline.com\/health\/anxiety\/yoga-for-anxiety)\n  - [Breating Exercises](https:\/\/www.healthline.com\/health\/breathing-exercises-for-anxiety)\n  - [Lifestyle Tips](https:\/\/www.healthline.com\/health\/natural-ways-to-reduce-anxiety)\n  - [Books](https:\/\/www.healthline.com\/health\/anxiety\/best-anxiety-books)\n  - [Podcasts](https:\/\/www.healthline.com\/health\/anxiety\/podcasts-for-anxiety)\n  - [Mobile Apps](https:\/\/www.healthline.com\/health\/anxiety\/top-iphone-android-apps)\n  - [Grounding Techniques](https:\/\/www.healthline.com\/health\/grounding-techniques)\n  - [Stop a Panic Attack](https:\/\/www.healthline.com\/health\/how-to-stop-a-panic-attack)\n  - [Overthinking](https:\/\/www.healthline.com\/health\/how-to-stop-overthinking)\n  - [Marijuana](https:\/\/www.healthline.com\/health\/marijuana-and-anxiety)\n  - [Pre-Menstruation](https:\/\/www.healthline.com\/health\/anxiety-before-period)\n  - [Tips to Stop Worrying](https:\/\/www.healthline.com\/health\/anxiety\/catastrophizing)\n  - [Acupuncture](https:\/\/www.healthline.com\/health\/acupuncture-for-anxiety)\n  - [Anxiety at Night](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-at-night)\n  - [Separation from Partner](https:\/\/www.healthline.com\/health\/anxiety\/separation-anxiety-from-boyfriend)\n  - [Post-Breakup](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-after-breakup)\n- ### Prognosis\n  Prognosis\n  \n  #### Related Articles\n  - [Outlook](https:\/\/www.healthline.com\/health\/anxiety\/does-anxiety-ever-go-away)\n- ### Related Conditions\n  Related Conditions\n  \n  #### Related Articles\n  - [Nervous Breakdown](https:\/\/www.healthline.com\/health\/mental-health\/nervous-breakdown)\n  - [ADHD](https:\/\/www.healthline.com\/health\/adhd-and-anxiety)\n  - [Insomnia](https:\/\/www.healthline.com\/health\/anxiety-insomnia)\n  - [Social Anxiety and Introversion](https:\/\/www.healthline.com\/health\/anxiety\/introvert-vs-social-anxiety)\n  - [Social Anxiety and Autism](https:\/\/www.healthline.com\/health\/autism\/social-anxiety-vs-autism)\n  - [GERD](https:\/\/www.healthline.com\/health\/gerd-and-anxiety)\n  - [Depression](https:\/\/www.healthline.com\/health\/mental-health\/depression-and-anxiety)\n  - [Stress](https:\/\/www.healthline.com\/health\/stress-and-anxiety)\n  - [Vs. Paranoia](https:\/\/www.healthline.com\/health\/paranoia-vs-anxiety)\n  - [Panic Attack vs. Anxiety Attack](https:\/\/www.healthline.com\/health\/panic-attack-vs-anxiety-attack)\n- ### Symptoms\n  Symptoms\n  \n  #### Related Articles\n  - [Symptoms](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms)\n  - [Numb and Tingly](https:\/\/www.healthline.com\/health\/anxiety-numbness)\n  - [Sore Throat](https:\/\/www.healthline.com\/health\/anxiety-sore-throat)\n  - [Itching](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-and-itching)\n  - [Sweating](https:\/\/www.healthline.com\/health\/diagnosing-hyperhidrosis\/depression-and-anxiety)\n  - [Dry Mouth](https:\/\/www.healthline.com\/health\/dry-mouth-anxiety)\n  - [Loss of Appetite](https:\/\/www.healthline.com\/health\/mental-health\/anxiety-lose-appetite)\n  - [Headaches](https:\/\/www.healthline.com\/health\/headache\/anxiety-headaches)\n  - [Shaking](https:\/\/www.healthline.com\/health\/anxiety-shaking)\n  - [Chest Pain](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-chest-pain)\n  - [Nausea](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-nausea)\n  - [Heart Palpitations](https:\/\/www.healthline.com\/health\/anxiety\/can-anxiety-cause-heart-palpitations)\n  - [Tiredness](https:\/\/www.healthline.com\/health\/anxiety\/can-having-anxiety-make-you-feel-tired)\n  - [Effects on the Body](https:\/\/www.healthline.com\/health\/anxiety\/effects-on-body)\n  - [Brain Fog](https:\/\/www.healthline.com\/health\/brain-fog-anxiety)\n  - [Depersonalization](https:\/\/www.healthline.com\/health\/mental-health\/coping-with-depersonalization)\n  - [Physical Symptoms](https:\/\/www.healthline.com\/health\/physical-symptoms-of-anxiety)\n- ### Treatment\n  Treatment\n  \n  #### Related Hub\n  [![Therapy](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/04\/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https:\/\/www.healthline.com\/mental-health\/treatment)\n  \n  #### Related Articles\n  - [Types of Doctors](https:\/\/www.healthline.com\/health\/anxiety-doctors)\n  - [Medications](https:\/\/www.healthline.com\/health\/anxiety-drugs)\n  - [Benadryl](https:\/\/www.healthline.com\/health\/anxiety\/benadryl-for-anxiety)\n  - [Ketamine Therapy](https:\/\/www.healthline.com\/health\/anxiety\/ketamine-for-anxiety)\n  - [Promethazine](https:\/\/www.healthline.com\/health\/anxiety\/promethazine-for-anxiety)\n  - [Prozac](https:\/\/www.healthline.com\/health\/anxiety\/prozac-for-anxiety)\n  - [Cognitive Behavioral Therapy (CBT)](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-disorder-cognitive-behavioral-therapy)\n  - [Social Anxiety Treatment](https:\/\/www.healthline.com\/health\/anxiety\/social-anxiety-treatment)\n  - [Beta-Blockers](https:\/\/www.healthline.com\/health\/beta-blockers-for-anxiety)\n  - [Trazodone](https:\/\/www.healthline.com\/health\/mental-health\/trazodone-for-anxiety)\n  - [How to Find a Therapist](https:\/\/www.healthline.com\/health\/how-to-find-a-therapist)\n  - [How to Find Mental Health Services](https:\/\/www.healthline.com\/health\/mental-health\/mental-health-services)\n  - [Online Psychiatrist Platforms](https:\/\/www.healthline.com\/health\/mental-health\/online-psychiatrist)\n  - [Low Cost and Free Online Therapy](https:\/\/www.healthline.com\/health\/mental-health\/online-therapist-for-free)\n  - [Online Therapy with Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Talk Therapy](https:\/\/www.healthline.com\/health\/mental-health\/talk-therapy)\n  - [Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Affordable Online Therapy](https:\/\/www.healthline.com\/health\/therapy-for-every-budget)\n- ### Types\n  Types\n  \n  #### Related Articles\n  - [Generalized Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder)\n  - [Social Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/social-phobia)\n  - [Anticipatory Anxiety](https:\/\/www.healthline.com\/health\/anticipatory-anxiety)\n  - [Money Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/money-anxiety)\n  - [Subconscious Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/subconscious-anxiety)\n  - [Travel Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/travel-anxiety)\n  - [Workplace Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/workplace-anxiety)\n  - [Food Anxiety](https:\/\/www.healthline.com\/health\/eating-disorders\/anxiety-about-food)\n  - [Gym Anxiety](https:\/\/www.healthline.com\/health\/fitness\/gym-anxiety)\n  - [Hypochondria](https:\/\/www.healthline.com\/health\/health-anxiety)\n  - [Time Anxiety](https:\/\/www.healthline.com\/health\/mental-health\/time-anxiety)\n  - [In the Morning](https:\/\/www.healthline.com\/health\/morning-anxiety)\n  - [School Anxiety](https:\/\/www.healthline.com\/health\/school-anxiety)\n  - [Separation Anxiety in Adults](https:\/\/www.healthline.com\/health\/separation-anxiety-in-adults)\n  - [Sports Anxiety](https:\/\/www.healthline.com\/health\/sports-performance-anxiety)\n\n# The 333 Rule for Anxiety, Plus Other Coping Methods and When to Seek Treatment\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Nicole-Washington-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Nicole Washington, DO, MPH]() — Written by Jaime Herndon, MS, MPH, MFA —  [Updated on August 8, 2025]()\n\n- [Other coping strategies](https:\/\/www.healthline.com\/health\/333-rule-anxiety#other-coping-strategies)\n- [Types of anxiety](https:\/\/www.healthline.com\/health\/333-rule-anxiety#types-of-anxiety)\n- [Treatment](https:\/\/www.healthline.com\/health\/333-rule-anxiety#treatment)\n- [Takeaway](https:\/\/www.healthline.com\/health\/333-rule-anxiety#takeaway)\n\nMany people find the 333 rule helps focus and ground them when anxiety seems overwhelming. Just look around to identify three objects and three sounds, then move three body parts.\n\nThe 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment when you are feeling particularly anxious or overwhelmed.\n\nThe 333 rule involves looking around your current environment and:\n\n- naming 3 things you see\n- identifying 3 sounds you hear\n- moving or touching 3 things, such as your limbs or external objects\n\nWhile there is no formal research into the effectiveness of the 333 rule, many people find it to be a helpful and simple technique to handle [anxiety](https:\/\/www.healthline.com\/health\/anxiety-symptoms). Although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment.\n\nThe 333 rule is not a substitute for treatment, no matter how helpful it may be to you or how frequently you use it.\n\nWe’ll review other methods for coping with anxiety aside from the 333 rule and common treatment options for anxiety and [anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety).\n\n## [Other general coping strategies for anxiety]()\nAlong with treatments like medication and therapy, you can try other coping techniques for anxiety. These coping techniques can be helpful if:\n\n- You are in between therapy sessions.\n- You choose not to take medication, or you cannot take medication.\n- You are looking for additional ways to manage anxiety in the moment.\n\nGeneral coping techniques can include:\n\n- **Take a time-out:** Remove yourself from the situation and do something different, like listening to your favorite music or doing some stretching.\n- **Minimize alcohol and caffeine intake:** Both alcohol and [caffeine](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety) can make anxiety worse and cause mood shifts.\n- **Laugh more:** Humor naturally relaxes us.\n- **Take care of your body:** Make sure to [get enough sleep](https:\/\/www.healthline.com\/health\/healthy-sleep) and [eat balanced meals](https:\/\/www.healthline.com\/health\/balanced-diet).\n- **Try mindfulness:** [Mindfulness](https:\/\/www.healthline.com\/health\/mind-body\/what-is-mindfulness#what-it-is) involves focusing on the present moment and the feelings passing through you.\n- **Pay attention to your breathing:** [Breathwork](https:\/\/www.healthline.com\/health\/breathwork) refers to different breathing techniques that can help reduce anxiety and stress.\n- **Meditate:** Practice [meditation](https:\/\/www.healthline.com\/health\/mental-health\/types-of-meditation) to calm and re-center your body and mind (this activity could include breathwork and mindfulness, but not always).\n- **Lower stress:** Try other [stress reduction exercises](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety) like tai chi or yoga.\n- **Ease physical tension:** Consider trying massage or [acupuncture](https:\/\/www.healthline.com\/health\/acupuncture-how-does-it-work-scientifically) to address the physical tension anxiety creates in your body.\n\nMany of these coping strategies may also fall under the lifestyle changes treatment approach for anxiety.\n\nLifestyle modifications can help you manage anxiety. While these are not the same as medical treatment, they can complement a treatment regimen to reduce the effects of anxiety on your day-to-day life.\n\n**»Learn more:**[Simple Ways to Relieve Stress and Anxiety](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety)\n\n## [Common types of anxiety: Occasional vs. chronic]()\nMost people feel occasional anxiety — it’s a common part of life. People have temporary anxiety about their work, health concerns, family, or relationships. For example, maybe you get particularly anxious or nervous before a big presentation or event.\n\nWhen anxiety becomes overwhelming or chronic, it can interfere with your ability to function in daily life and lower your overall quality of life as a result. This can lead to avoiding responsibilities, activities, and people. It can also cause tension at work, school, and home.\n\nIf anxiety affects your life to this degree, it may be more than occasional anxious feelings. If you may have an [anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety), know that help is available.\n\nAccording to the [National Institute of Mental Health](https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders), common anxiety disorders include:\n\n- **General anxiety disorder (GAD):** [GAD](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder) is a general, persistent feeling of anxiety.\n- **Panic disorder:** [Panic disorder](https:\/\/www.healthline.com\/health\/panic-disorder) is when you have frequent and recurring panic attacks.\n- **Social anxiety:** With social anxiety, you may have a strong, persistent fear of being judged or observed by others, which may impair your ability to be in social situations.\n- **Phobia-related disorders that involve irrational fear of a specific thing:** These include [agoraphobia](https:\/\/www.healthline.com\/health\/agoraphobia), [acrophobia](https:\/\/www.healthline.com\/health\/acrophobia-or-fear-of-heights-symptoms-causes-and-treatment), or [claustrophobia](https:\/\/www.healthline.com\/health\/claustrophobia).\n\nIf you believe you or a loved one is exhibiting symptoms of an anxiety disorder, it may be time to get help from a mental health professional. You’re not alone, and anxiety is treatable.\n\n**»FIND CARE:** [Find a mental health professional in your area today.](https:\/\/care.healthline.com\/find-care\/specialty\/mental-health-professional)\n\n## [Treatment options for anxiety: Therapies and medications]()\nWhile many of the coping strategies mentioned earlier are helpful, they don’t address the underlying cause of anxiety, and they may not be enough to fully treat it.\n\nTherapy, medication, and lifestyle changes are considered the gold standard treatment.\n\nTherapy is an effective treatment for many different types of anxiety.\n\nAccording to the [Anxiety & Depression Association of America](https:\/\/adaa.org\/find-help\/treatment-help\/types-of-therapy), types of therapy that can be helpful for managing anxiety symptoms include:\n\n- **Cognitive behavioral therapy (CBT):** [CBT](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy) focuses on identifying, understanding, and changing thought and behavior patterns.\n- **Exposure therapy:** In [exposure therapy](https:\/\/www.healthline.com\/health\/exposure-therapy), you will be slowly exposed to a feared situation to help the fear response diminish over time.\n- **Acceptance and commitment therapy (ACT):** This type of therapy uses strategies of living in the moment and refraining from judgment, along with behavior change, to cope with anxiety.\n- **Dialectical behavioral therapy (DBT):** [DBT](https:\/\/www.healthline.com\/health\/dbt) combines CBT techniques with meditation concepts.\n- **Interpersonal therapy:** This is short term, supportive talk therapy that focuses on resolving interpersonal (or relational) problems.\n- **Eye movement desensitization and reprocessing (EMDR):** [EMDR](https:\/\/www.healthline.com\/health\/emdr-therapy) uses bilateral stimulation through eye movements, tapping, or tones to help heal from past experiences.\n\nMedication is typically used along with therapy for the best possible outcome. While you may be able to seek therapy on your own, anxiety medication requires a prescription from a doctor. Commonly prescribed medications for anxiety include:\n\n- **Antidepressants:** Healthcare professionals may prescribe certain kinds of [antidepressants](https:\/\/www.healthline.com\/health\/depression\/medication-list), such as selective serotonin reuptake inhibitors (SSRIs). This can include sertraline (Zoloft).\n- **Anti-anxiety medications:** [Anti-anxiety medications](https:\/\/www.healthline.com\/health\/anxiety-drugs) may be prescription drugs from the benzodiazepine class, like [alprazolam](https:\/\/www.healthline.com\/health\/drugs\/alprazolam-ir-oral-tablet) (Xanax).\n- **Beta-blockers:** These can be used for certain situations, like social anxiety. They are blood pressure medications.\n\n> Some people with anxiety find a combination of medications works best for them. Always inform your doctor of any other medications or supplements you take to prevent adverse drug interactions.\n\n## [Takeaway]()\nAnxiety can significantly impact your life, especially if it becomes a severe, chronic issue.\n\nThe 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety.\n\nIt involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.\n\nIf your anxiety is constant or interfering in multiple areas of your life, you may need more than temporary coping strategies. Anxiety disorders can be treated with medication, therapy, and lifestyle changes.\n\nIf you are experiencing anxiety symptoms regularly or with severity, talk with your doctor. They can help connect you with the right mental health resources and figure out an individualized treatment plan that works for you.\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Anxiety disorders. (2022).  \n  <https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders>\n- Types of therapy. (n.d.).   \n  <https:\/\/adaa.org\/find-help\/treatment-help\/types-of-therapy>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Nicole-Washington-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Nicole Washington, DO, MPH]() — Written by Jaime Herndon, MS, MPH, MFA —  [Updated on August 8, 2025]()\n\n## related stories\n- [Yoga Moves for Anxiety](https:\/\/www.healthline.com\/health\/video\/yoga-flow-for-anxiety?utm_source=ReadNext)\n- [Anxiety Triggers: 11 Common Causes of Anxiety](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-triggers?utm_source=ReadNext)\n- [The 6 Best Supplements for Managing Your Anxiety](https:\/\/www.healthline.com\/nutrition\/supplements-for-anxiety?utm_source=ReadNext)\n- [Fluoxetine for Cats](https:\/\/www.healthline.com\/health\/drugs\/fluoxetine-for-cats?utm_source=ReadNext)\n- [Why That 'Drama Queen' in Your Life Could Make You Age Faster](https:\/\/www.healthline.com\/health-news\/stressful-people-make-you-age-faster-study?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)","attrs_readable_markdown":"Many people find the 333 rule helps focus and ground them when anxiety seems overwhelming. Just look around to identify three objects and three sounds, then move three body parts.\n\nThe 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment when you are feeling particularly anxious or overwhelmed.\n\nThe 333 rule involves looking around your current environment and:\n\n- naming 3 things you see\n- identifying 3 sounds you hear\n- moving or touching 3 things, such as your limbs or external objects\n\nWhile there is no formal research into the effectiveness of the 333 rule, many people find it to be a helpful and simple technique to handle [anxiety](https:\/\/www.healthline.com\/health\/anxiety-symptoms). Although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment.\n\nThe 333 rule is not a substitute for treatment, no matter how helpful it may be to you or how frequently you use it.\n\nWe’ll review other methods for coping with anxiety aside from the 333 rule and common treatment options for anxiety and [anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety).\n\nAlong with treatments like medication and therapy, you can try other coping techniques for anxiety. These coping techniques can be helpful if:\n\n- You are in between therapy sessions.\n- You choose not to take medication, or you cannot take medication.\n- You are looking for additional ways to manage anxiety in the moment.\n\nGeneral coping techniques can include:\n\n- **Take a time-out:** Remove yourself from the situation and do something different, like listening to your favorite music or doing some stretching.\n- **Minimize alcohol and caffeine intake:** Both alcohol and [caffeine](https:\/\/www.healthline.com\/health\/caffeine-and-anxiety) can make anxiety worse and cause mood shifts.\n- **Laugh more:** Humor naturally relaxes us.\n- **Take care of your body:** Make sure to [get enough sleep](https:\/\/www.healthline.com\/health\/healthy-sleep) and [eat balanced meals](https:\/\/www.healthline.com\/health\/balanced-diet).\n- **Try mindfulness:** [Mindfulness](https:\/\/www.healthline.com\/health\/mind-body\/what-is-mindfulness#what-it-is) involves focusing on the present moment and the feelings passing through you.\n- **Pay attention to your breathing:** [Breathwork](https:\/\/www.healthline.com\/health\/breathwork) refers to different breathing techniques that can help reduce anxiety and stress.\n- **Meditate:** Practice [meditation](https:\/\/www.healthline.com\/health\/mental-health\/types-of-meditation) to calm and re-center your body and mind (this activity could include breathwork and mindfulness, but not always).\n- **Lower stress:** Try other [stress reduction exercises](https:\/\/www.healthline.com\/nutrition\/16-ways-relieve-stress-anxiety) like tai chi or yoga.\n- **Ease physical tension:** Consider trying massage or [acupuncture](https:\/\/www.healthline.com\/health\/acupuncture-how-does-it-work-scientifically) to address the physical tension anxiety creates in your body.\n\nMany of these coping strategies may also fall under the lifestyle changes treatment approach for anxiety.\n\nLifestyle modifications can help you manage anxiety. While these are not the same as medical treatment, they can complement a treatment regimen to reduce the effects of anxiety on your day-to-day life.\n\nMost people feel occasional anxiety — it’s a common part of life. People have temporary anxiety about their work, health concerns, family, or relationships. For example, maybe you get particularly anxious or nervous before a big presentation or event.\n\nWhen anxiety becomes overwhelming or chronic, it can interfere with your ability to function in daily life and lower your overall quality of life as a result. This can lead to avoiding responsibilities, activities, and people. It can also cause tension at work, school, and home.\n\nIf anxiety affects your life to this degree, it may be more than occasional anxious feelings. If you may have an [anxiety disorder](https:\/\/www.healthline.com\/health\/anxiety), know that help is available.\n\n- **General anxiety disorder (GAD):** [GAD](https:\/\/www.healthline.com\/health\/anxiety\/generalized-anxiety-disorder) is a general, persistent feeling of anxiety.\n- **Panic disorder:** [Panic disorder](https:\/\/www.healthline.com\/health\/panic-disorder) is when you have frequent and recurring panic attacks.\n- **Social anxiety:** With social anxiety, you may have a strong, persistent fear of being judged or observed by others, which may impair your ability to be in social situations.\n- **Phobia-related disorders that involve irrational fear of a specific thing:** These include [agoraphobia](https:\/\/www.healthline.com\/health\/agoraphobia), [acrophobia](https:\/\/www.healthline.com\/health\/acrophobia-or-fear-of-heights-symptoms-causes-and-treatment), or [claustrophobia](https:\/\/www.healthline.com\/health\/claustrophobia).\n\nIf you believe you or a loved one is exhibiting symptoms of an anxiety disorder, it may be time to get help from a mental health professional. You’re not alone, and anxiety is treatable.\n\nWhile many of the coping strategies mentioned earlier are helpful, they don’t address the underlying cause of anxiety, and they may not be enough to fully treat it.\n\nTherapy, medication, and lifestyle changes are considered the gold standard treatment.\n\nTherapy is an effective treatment for many different types of anxiety.\n\n- **Cognitive behavioral therapy (CBT):** [CBT](https:\/\/www.healthline.com\/health\/cognitive-behavioral-therapy) focuses on identifying, understanding, and changing thought and behavior patterns.\n- **Exposure therapy:** In [exposure therapy](https:\/\/www.healthline.com\/health\/exposure-therapy), you will be slowly exposed to a feared situation to help the fear response diminish over time.\n- **Acceptance and commitment therapy (ACT):** This type of therapy uses strategies of living in the moment and refraining from judgment, along with behavior change, to cope with anxiety.\n- **Dialectical behavioral therapy (DBT):** [DBT](https:\/\/www.healthline.com\/health\/dbt) combines CBT techniques with meditation concepts.\n- **Interpersonal therapy:** This is short term, supportive talk therapy that focuses on resolving interpersonal (or relational) problems.\n- **Eye movement desensitization and reprocessing (EMDR):** [EMDR](https:\/\/www.healthline.com\/health\/emdr-therapy) uses bilateral stimulation through eye movements, tapping, or tones to help heal from past experiences.\n\nMedication is typically used along with therapy for the best possible outcome. While you may be able to seek therapy on your own, anxiety medication requires a prescription from a doctor. Commonly prescribed medications for anxiety include:\n\n- **Antidepressants:** Healthcare professionals may prescribe certain kinds of [antidepressants](https:\/\/www.healthline.com\/health\/depression\/medication-list), such as selective serotonin reuptake inhibitors (SSRIs). This can include sertraline (Zoloft).\n- **Anti-anxiety medications:** [Anti-anxiety medications](https:\/\/www.healthline.com\/health\/anxiety-drugs) may be prescription drugs from the benzodiazepine class, like [alprazolam](https:\/\/www.healthline.com\/health\/drugs\/alprazolam-ir-oral-tablet) (Xanax).\n- **Beta-blockers:** These can be used for certain situations, like social anxiety. They are blood pressure medications.\n\n> Some people with anxiety find a combination of medications works best for them. Always inform your doctor of any other medications or supplements you take to prevent adverse drug interactions.\n\nAnxiety can significantly impact your life, especially if it becomes a severe, chronic issue.\n\nThe 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety.\n\nIt involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.\n\nIf your anxiety is constant or interfering in multiple areas of your life, you may need more than temporary coping strategies. Anxiety disorders can be treated with medication, therapy, and lifestyle changes.\n\nIf you are experiencing anxiety symptoms regularly or with severity, talk with your doctor. They can help connect you with the right mental health resources and figure out an individualized treatment plan that works for you.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

12 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.4 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.healthline.com/health/333-rule-anxiety
Last Crawled	2026-04-01 03:35:21 (12 days ago)
First Indexed	2022-07-28 22:09:27 (3 years ago)
HTTP Status Code	200
Meta Title	The 333 Rule for Anxiety, Plus More Coping Tips and Treatments
Meta Description	The 333 rule is a coping technique for anxiety that involves naming 3 objects and 3 sounds in your environment, then moving 3 parts of your body.
Meta Canonical	null
Boilerpipe Text	Many people find the 333 rule helps focus and ground them when anxiety seems overwhelming. Just look around to identify three objects and three sounds, then move three body parts. The 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment when you are feeling particularly anxious or overwhelmed. The 333 rule involves looking around your current environment and: naming 3 things you see identifying 3 sounds you hear moving or touching 3 things, such as your limbs or external objects While there is no formal research into the effectiveness of the 333 rule, many people find it to be a helpful and simple technique to handle anxiety . Although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment. The 333 rule is not a substitute for treatment, no matter how helpful it may be to you or how frequently you use it. We’ll review other methods for coping with anxiety aside from the 333 rule and common treatment options for anxiety and anxiety disorders . Along with treatments like medication and therapy, you can try other coping techniques for anxiety. These coping techniques can be helpful if: You are in between therapy sessions. You choose not to take medication, or you cannot take medication. You are looking for additional ways to manage anxiety in the moment. General coping techniques can include: Take a time-out: Remove yourself from the situation and do something different, like listening to your favorite music or doing some stretching. Minimize alcohol and caffeine intake: Both alcohol and caffeine can make anxiety worse and cause mood shifts. Laugh more: Humor naturally relaxes us. Take care of your body: Make sure to get enough sleep and eat balanced meals . Try mindfulness: Mindfulness involves focusing on the present moment and the feelings passing through you. Pay attention to your breathing: Breathwork refers to different breathing techniques that can help reduce anxiety and stress. Meditate: Practice meditation to calm and re-center your body and mind (this activity could include breathwork and mindfulness, but not always). Lower stress: Try other stress reduction exercises like tai chi or yoga . Ease physical tension: Consider trying massage or acupuncture to address the physical tension anxiety creates in your body. Many of these coping strategies may also fall under the lifestyle changes treatment approach for anxiety. Lifestyle modifications can help you manage anxiety. While these are not the same as medical treatment, they can complement a treatment regimen to reduce the effects of anxiety on your day-to-day life. Most people feel occasional anxiety — it’s a common part of life. People have temporary anxiety about their work, health concerns, family, or relationships. For example, maybe you get particularly anxious or nervous before a big presentation or event. When anxiety becomes overwhelming or chronic, it can interfere with your ability to function in daily life and lower your overall quality of life as a result. This can lead to avoiding responsibilities, activities, and people. It can also cause tension at work, school, and home. If anxiety affects your life to this degree, it may be more than occasional anxious feelings. If you may have an anxiety disorder , know that help is available. General anxiety disorder (GAD): GAD is a general, persistent feeling of anxiety. Panic disorder: Panic disorder is when you have frequent and recurring panic attacks. Social anxiety: With social anxiety, you may have a strong, persistent fear of being judged or observed by others, which may impair your ability to be in social situations. Phobia-related disorders that involve irrational fear of a specific thing: These include agoraphobia , acrophobia , or claustrophobia . If you believe you or a loved one is exhibiting symptoms of an anxiety disorder, it may be time to get help from a mental health professional. You’re not alone, and anxiety is treatable. While many of the coping strategies mentioned earlier are helpful, they don’t address the underlying cause of anxiety, and they may not be enough to fully treat it. Therapy, medication, and lifestyle changes are considered the gold standard treatment. Therapy is an effective treatment for many different types of anxiety. Cognitive behavioral therapy (CBT): CBT focuses on identifying, understanding, and changing thought and behavior patterns. Exposure therapy: In exposure therapy , you will be slowly exposed to a feared situation to help the fear response diminish over time. Acceptance and commitment therapy (ACT): This type of therapy uses strategies of living in the moment and refraining from judgment, along with behavior change, to cope with anxiety. Dialectical behavioral therapy (DBT): DBT combines CBT techniques with meditation concepts. Interpersonal therapy: This is short term, supportive talk therapy that focuses on resolving interpersonal (or relational) problems. Eye movement desensitization and reprocessing (EMDR): EMDR uses bilateral stimulation through eye movements, tapping, or tones to help heal from past experiences. Medication is typically used along with therapy for the best possible outcome. While you may be able to seek therapy on your own, anxiety medication requires a prescription from a doctor. Commonly prescribed medications for anxiety include: Antidepressants: Healthcare professionals may prescribe certain kinds of antidepressants , such as selective serotonin reuptake inhibitors (SSRIs). This can include sertraline (Zoloft). Anti-anxiety medications: Anti-anxiety medications may be prescription drugs from the benzodiazepine class, like alprazolam (Xanax). Beta-blockers: These can be used for certain situations, like social anxiety. They are blood pressure medications. Some people with anxiety find a combination of medications works best for them. Always inform your doctor of any other medications or supplements you take to prevent adverse drug interactions. Anxiety can significantly impact your life, especially if it becomes a severe, chronic issue. The 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety. It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them. If your anxiety is constant or interfering in multiple areas of your life, you may need more than temporary coping strategies. Anxiety disorders can be treated with medication, therapy, and lifestyle changes. If you are experiencing anxiety symptoms regularly or with severity, talk with your doctor. They can help connect you with the right mental health resources and figure out an individualized treatment plan that works for you.
Markdown	- Health Conditions Health Conditions [All](https://www.healthline.com/directory/topics) - [Breast Cancer](https://www.healthline.com/breast-cancer) - [Cancer Care](https://www.healthline.com/cancer-care) - [Caregiving for Alzheimer's Disease](https://www.healthline.com/alzheimers-disease) - [Chronic Kidney Disease](https://www.healthline.com/ckd) - [Chronic Obstructive Pulmonary Disease (COPD)](https://www.healthline.com/copd) - [Digestive Health](https://www.healthline.com/digestive-health) - [Eye Health](https://www.healthline.com/eye-health) - [Heart Health](https://www.healthline.com/heart-health) - [Menopause](https://www.healthline.com/menopause) - [Mental Health](https://www.healthline.com/mental-health) - [Migraine](https://www.healthline.com/migraine) - [Multiple Sclerosis (MS)](https://www.healthline.com/multiple-sclerosis) - [Parkinson’s Disease](https://www.healthline.com/parkinsons-disease) - [Psoriasis](https://www.healthline.com/psoriasis) - [Rheumatoid Arthritis (RA)](https://www.healthline.com/rheumatoid-arthritis) - [Sleep Health](https://www.healthline.com/sleep) - [Type 2 Diabetes](https://www.healthline.com/type-2-diabetes) - [Weight Management](https://www.healthline.com/weight-management) Condition Spotlight [All](https://www.healthline.com/sponsored-topics) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_controlling-ulcerative-colitis-236x236_360.png) Controlling Ulcerative Colitis](https://www.healthline.com/program/controlling-uc) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_navigating-life-with-biopolar-236x236-1.png) Navigating Life with Bipolar Disorder](https://www.healthline.com/program/navigating-life-with-bipolar-disorder) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_mastering-your-geographic-atrophy-236x236_360.png) Mastering Geographic Atrophy](https://www.healthline.com/program/mastering-your-geographic-atrophy-care) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_managing-type-2-diabetes-236x236-1.png) Managing Type 2 Diabetes](https://www.healthline.com/program/managing-type-2-diabetes-with-food-and-fitness) - Wellness Wellness Topics [All](https://www.healthline.com/wellness) - [CBD](https://www.healthline.com/cbd) - [Fitness](https://www.healthline.com/fitness) - [Healthy Aging](https://www.healthline.com/healthy-aging) - [Hearing](https://www.healthline.com/hearing-health) - [Mental Well-Being](https://www.healthline.com/mental-health) - [Nutrition](https://www.healthline.com/nutrition) - [Parenthood](https://www.healthline.com/parenthood) - [Recipes](https://www.healthline.com/recipes) - [Sexual Health](https://www.healthline.com/sexual-health) - [Skin Care](https://www.healthline.com/skincare) - [Sleep Health](https://www.healthline.com/sleep) - [Vitamins and Supplements](https://www.healthline.com/vitamins-supplements) - [Women's Wellness](https://www.healthline.com/program/womens-wellness) Product Reviews [All](https://www.healthline.com/reviews) - [At-Home Testing](https://www.healthline.com/reviews/at-home-tests) - [Men's Health](https://www.healthline.com/reviews/mens-health-products) - [Mental Health](https://www.healthline.com/reviews/mental-health-services-and-products) - [Nutrition](https://www.healthline.com/reviews/nutrition-products) - [Sleep](https://www.healthline.com/reviews/sleep-products) - [Vitamins and Supplements](https://www.healthline.com/reviews/vitamin-and-supplement-products) - [Women's Health](https://www.healthline.com/reviews/womens-health-products) Featured Programs [All](https://www.healthline.com/sponsored-topics) - [![](https://media.post.rvohealth.io/wp-content/uploads/2025/02/HL_Dexcom-Stelo_Key-Art_Circular-Thumbnail_236x236.png) Your Guide to Glucose Health](https://www.healthline.com/program/your-guide-to-glucose-health) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_understanding-inflammation-and-aging-236x236_360.png) Inflammation and Aging](https://www.healthline.com/program/understanding-inflammation-and-aging) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_cold-and-flu-236x236_360.png) Cold & Flu Season Survival Guide](https://www.healthline.com/program/cold-flu-survival-guide) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_shes-good-for-real-236x236-1.png) She’s Good for Real](https://www.healthline.com/program/shes-good-for-real) - Tools Featured - [Video Series](https://www.healthline.com/video) - [Pill Identifier](https://www.healthline.com/pill-identifier) - [FindCare](https://care.healthline.com/find-care) - [Drugs A-Z](https://www.healthline.com/drugs) - [Medicare Plans by State](https://www.healthline.com/about/health-medicare-state-coverage) Lessons [All](https://learn.healthline.com/) - [Crohn’s and Ulcerative Colitis Essentials](https://www.healthline.com/app/inflammatory-bowel-disease?utm_source=lessonshome) - [Diabetes Nutrition](https://www.healthline.com/app/type-2-diabetes?utm_source=lessonshome) - [High Cholesterol](https://www.healthline.com/app/high-cholesterol?utm_source=lessonshome) - [Taming Inflammation in Psoriasis](https://www.healthline.com/app/pso-inflammation?utm_source=lessonshome) - [Taming Inflammation in Psoriatic Arthritis](https://www.healthline.com/app/psa-inflammation?utm_source=lessonshome) Newsletters [All](https://www.healthline.com/newsletter-signup) - [Anxiety and Depression](https://www.healthline.com/newsletter-signup/anxiety-and-depression) - [Digestive Health](https://www.healthline.com/newsletter-signup/ibd) - [Heart Health](https://www.healthline.com/newsletter-signup/heart-health) - [Migraine](https://www.healthline.com/newsletter-signup/migraine) - [Nutrition Edition](https://www.healthline.com/newsletter-signup/nutrition) - [Type 2 Diabetes](https://www.healthline.com/newsletter-signup/type-2-diabetes) - [Wellness Wire](https://www.healthline.com/newsletter-signup/wellness-wire) Lifestyle Quizzes - [Find a Diet](https://activation.healthline.com/assessment/assessment/diets/prompt/1?v=1&tc=120226&subid=hl_dietfinder_1_) - [Find Healthy Snacks](https://activation.healthline.com/assessment/assessment/pregnancy-snacks/prompt/1?v=1) - [Weight Management](https://www.healthline.com/nutrition/weight-management-quiz) - [How Well Do You Sleep?](https://www.healthline.com/health/healthy-sleep/quiz-how-well-do-you-sleep#1) - [Are You a Workaholic?](https://www.healthline.com/health/mental-health/quiz-are-you-a-workaholic#quiz-are-you-a-workaholic) - Featured Health News [All](https://www.healthline.com/health-news) - [Medicare 2026 Changes](https://www.healthline.com/health-news/medicare-open-enrollment-2026-key-changes) - [Can 6-6-6 Walking Workout Help You Lose Weight?](https://www.healthline.com/health-news/666-walking-trend-weight-loss) - [This Couple Lost 118 Pounds Together Without Medication](https://www.healthline.com/health-news/married-couple-loses-119-pounds-together-without-meds) - [5 Science-Backed Ways to Live a Longer Life](https://www.healthline.com/health-news/healthy-ways-to-improve-longevity) - [Morning Coffee May Help You Live Longer](https://www.healthline.com/health-news/morning-coffee-heart-health-benefits) This Just In - [5 Tips for a Healthy Lifestyle](https://www.healthline.com/health/fitness-nutrition/healthy-lifestyle-benefits) - [How to Disinfect Your House After the Flu](https://www.healthline.com/health/flu/how-to-disinfect-house-after-flu) - [Best Vegan and Plant-Based Meal Delivery for 2025](https://www.healthline.com/nutrition/plant-based-meal-delivery) - [Does Medicare Cover Pneumonia Shots?](https://www.healthline.com/health/medicare/does-medicare-cover-pneumonia-shots) - [Chromosomes, Genetics, and Your Health](https://www.healthline.com/health/chromosomes-and-genetics) Top Reads - [Best Multivitamins for Women](https://www.healthline.com/nutrition/multivitamins-womens-health) - [Best Multivitamins for Men](https://www.healthline.com/nutrition/best-multivitamins-for-men) - [Best Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Online Therapy That Takes Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Buy Ozempic Online](https://www.healthline.com/nutrition/buy-ozempic-online) - [Mounjaro Overview](https://www.healthline.com/health/drugs/mounjaro) Video Series - [Youth in Focus](https://www.healthline.com/health/video/youth-in-focus) - [Healthy Harvest](https://www.healthline.com/health/nutrition/video/healthy-harvest#1) - [Through an Artist's Eye](https://www.healthline.com/health/breast-cancer/metastatic-breast-cancer-artist-eye) - [Future of Health](https://www.healthline.com/health/video/future-of-health) - Connect Find Your Bezzy Community Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app. [All](https://www.bezzy.com/?utm_source=healthline&utm_medium=nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/01/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https://www.bezzyibd.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/01/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https://www.bezzyms.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/11/Bezzy-DEP-Icon-Circle.png) Depression](https://www.bezzydepression.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2025/01/Bezzy-MIG-Icon-Circle.png) Migraine](https://www.bezzymigraine.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https://www.bezzyt2d.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/04/Bezzy-PsO.png) Psoriasis](https://www.bezzypsoriasis.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) Follow us on social media Can't get enough? Connect with us for all things health. Subscribe [Anxiety and Depression](https://www.healthline.com/anxiety-and-depression) - [Anxiety Treatment](https://www.healthline.com/anxiety-and-depression/anxiety-treatment) - [Depression Treatment](https://www.healthline.com/anxiety-and-depression/depression-treatment) - [Crisis Support](https://www.healthline.com/anxiety-and-depression/crisis-support) - [Navigating Therapy](https://www.healthline.com/anxiety-and-depression/therapy) - [Symptoms](https://www.healthline.com/anxiety-and-depression/symptom-management) - [Better Sleep](https://www.healthline.com/anxiety-and-depression/sleep-resources) - [Nutrition & Supplements](https://www.healthline.com/anxiety-and-depression/nutrition-supplements) - [Relationships](https://www.healthline.com/anxiety-and-depression/relationships) - [Emotional Well-Being](https://www.healthline.com/anxiety-and-depression/emotional-well-being) - [Physical Activity & Exercises](https://www.healthline.com/anxiety-and-depression/physical-activity-exercises) - [Resources for Doctors' Visits](https://www.healthline.com/anxiety-and-depression/doctor-guide) - [Comorbidities](https://www.healthline.com/anxiety-and-depression/comorbidities) Explore more in - Causes & Risk Factors - Complications - Diagnosis - Diet - Home Remedies - Management - Prognosis - Related Conditions - Symptoms - Treatment - Types Anxiety #### Related Hubs [![Mental Well-Being](https://media.post.rvohealth.io/wp-content/uploads/2025/04/digestive-health-crohns-disease.png)Mental Well-Being A holistic guide to care](https://www.healthline.com/mental-health) [![Anxiety Treatment and Management](https://media.post.rvohealth.io/wp-content/uploads/2025/04/mental-well-being-Treatment-for-anxiety.png)Anxiety Treatment and Management A guide to therapy, medications, and techniques for managing anxiety](https://www.healthline.com/mental-health/anxiety) #### Related Topics - ### Causes & Risk Factors Causes & Risk Factors #### Related Articles - [Causes & Risk Factors](https://www.healthline.com/health/anxiety-causes) - [Anemia](https://www.healthline.com/health/anxiety/anemia-and-anxiety) - [Common Triggers](https://www.healthline.com/health/anxiety/anxiety-triggers) - [Caffeine](https://www.healthline.com/health/caffeine-and-anxiety) - [Genetics](https://www.healthline.com/health/mental-health/is-anxiety-genetic) - [Perimenopause](https://www.healthline.com/health/perimenopause-anxiety) - [Dehydration](https://www.healthline.com/health/anxiety/dehydration-and-anxiety) - [Long COVID](https://www.healthline.com/health/anxiety/long-covid-and-anxiety) - [Alcohol](https://www.healthline.com/health/alcohol-and-anxiety) - [After Eating](https://www.healthline.com/health/anxiety-after-eating) - [Trauma](https://www.healthline.com/health/anxiety/whats-the-relationship-between-trauma-and-anxiety) - ### Complications Complications #### Related Articles - [Diarrhea](https://www.healthline.com/health/anxiety-diarrhea) - [Erectile Dysfunction](https://www.healthline.com/health/erectile-dysfunction-anxiety-stress) - [Memory Loss](https://www.healthline.com/health/mental-health/anxiety-and-memory-loss) - [Waking Up with a Panic Attack](https://www.healthline.com/health/mental-health/waking-up-with-panic-attack) - [Rebound Anxiety](https://www.healthline.com/health/anxiety/rebound-anxiety) - ### Diagnosis Diagnosis #### Related Articles - [Diagnosis](https://www.healthline.com/health/anxiety-diagnosis) - ### Diet Diet #### Related Hub [![Nutrition & Supplements](https://media.post.rvohealth.io/wp-content/uploads/2025/04/eye-health-nutrition-and-supplements.png)Nutrition & Supplements Nutrition tips and tools for supporting mental well-being](https://www.healthline.com/mental-health/nutrition-supplements) #### Related Articles - [Diet](https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety) - ### Home Remedies Home Remedies #### Related Articles - [Home Remedies](https://www.healthline.com/health/anxiety-alternative-treatments) - [333 Rule](https://www.healthline.com/health/333-rule-anxiety) - [Breathing into a Paper Bag](https://www.healthline.com/health/anxiety/breathing-into-a-paper-bag) - [Cold Shower](https://www.healthline.com/health/anxiety/cold-shower-for-anxiety) - [Best Essential Oils](https://www.healthline.com/health/anxiety/essential-oils-for-anxiety) - [Melatonin](https://www.healthline.com/health/anxiety/melatonin-for-anxiety) - [Best CBD for Anxiety](https://www.healthline.com/health/best-cbd-oil-for-anxiety) - [Anxiety Relief Products](https://www.healthline.com/health/best-products-to-fight-stress-and-anxiety) - [Calming Tips](https://www.healthline.com/health/how-to-calm-anxiety) - [Natural Products](https://www.healthline.com/health/natural-anti-anxiety) - [Pressure Points](https://www.healthline.com/health/pressure-points-for-anxiety) - [Jacobson's Relaxation Technique](https://www.healthline.com/health/what-is-jacobson-relaxation-technique) - [Weighted Blankets](https://www.healthline.com/health/anxiety/do-weighted-blankets-work) - [Psilocybin Mushrooms](https://www.healthline.com/health/anxiety/mushrooms-for-anxiety) - [Best Fidget Toys](https://www.healthline.com/health/fidget-toys-for-anxiety) - ### Management Management #### Related Articles - [Management](https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety) - [Bowel Movements](https://www.healthline.com/health/mental-health/is-anxiety-making-you-poop-heres-how-to-soothe) - [Tips for Social Anxiety](https://www.healthline.com/health/anxiety/how-to-get-over-social-anxiety) - [Yoga Poses](https://www.healthline.com/health/anxiety/yoga-for-anxiety) - [Breating Exercises](https://www.healthline.com/health/breathing-exercises-for-anxiety) - [Lifestyle Tips](https://www.healthline.com/health/natural-ways-to-reduce-anxiety) - [Books](https://www.healthline.com/health/anxiety/best-anxiety-books) - [Podcasts](https://www.healthline.com/health/anxiety/podcasts-for-anxiety) - [Mobile Apps](https://www.healthline.com/health/anxiety/top-iphone-android-apps) - [Grounding Techniques](https://www.healthline.com/health/grounding-techniques) - [Stop a Panic Attack](https://www.healthline.com/health/how-to-stop-a-panic-attack) - [Overthinking](https://www.healthline.com/health/how-to-stop-overthinking) - [Marijuana](https://www.healthline.com/health/marijuana-and-anxiety) - [Pre-Menstruation](https://www.healthline.com/health/anxiety-before-period) - [Tips to Stop Worrying](https://www.healthline.com/health/anxiety/catastrophizing) - [Acupuncture](https://www.healthline.com/health/acupuncture-for-anxiety) - [Anxiety at Night](https://www.healthline.com/health/anxiety/anxiety-at-night) - [Separation from Partner](https://www.healthline.com/health/anxiety/separation-anxiety-from-boyfriend) - [Post-Breakup](https://www.healthline.com/health/mental-health/anxiety-after-breakup) - ### Prognosis Prognosis #### Related Articles - [Outlook](https://www.healthline.com/health/anxiety/does-anxiety-ever-go-away) - ### Related Conditions Related Conditions #### Related Articles - [Nervous Breakdown](https://www.healthline.com/health/mental-health/nervous-breakdown) - [ADHD](https://www.healthline.com/health/adhd-and-anxiety) - [Insomnia](https://www.healthline.com/health/anxiety-insomnia) - [Social Anxiety and Introversion](https://www.healthline.com/health/anxiety/introvert-vs-social-anxiety) - [Social Anxiety and Autism](https://www.healthline.com/health/autism/social-anxiety-vs-autism) - [GERD](https://www.healthline.com/health/gerd-and-anxiety) - [Depression](https://www.healthline.com/health/mental-health/depression-and-anxiety) - [Stress](https://www.healthline.com/health/stress-and-anxiety) - [Vs. Paranoia](https://www.healthline.com/health/paranoia-vs-anxiety) - [Panic Attack vs. Anxiety Attack](https://www.healthline.com/health/panic-attack-vs-anxiety-attack) - ### Symptoms Symptoms #### Related Articles - [Symptoms](https://www.healthline.com/health/anxiety-disorder-symptoms) - [Numb and Tingly](https://www.healthline.com/health/anxiety-numbness) - [Sore Throat](https://www.healthline.com/health/anxiety-sore-throat) - [Itching](https://www.healthline.com/health/anxiety/anxiety-and-itching) - [Sweating](https://www.healthline.com/health/diagnosing-hyperhidrosis/depression-and-anxiety) - [Dry Mouth](https://www.healthline.com/health/dry-mouth-anxiety) - [Loss of Appetite](https://www.healthline.com/health/mental-health/anxiety-lose-appetite) - [Headaches](https://www.healthline.com/health/headache/anxiety-headaches) - [Shaking](https://www.healthline.com/health/anxiety-shaking) - [Chest Pain](https://www.healthline.com/health/anxiety/anxiety-chest-pain) - [Nausea](https://www.healthline.com/health/anxiety/anxiety-nausea) - [Heart Palpitations](https://www.healthline.com/health/anxiety/can-anxiety-cause-heart-palpitations) - [Tiredness](https://www.healthline.com/health/anxiety/can-having-anxiety-make-you-feel-tired) - [Effects on the Body](https://www.healthline.com/health/anxiety/effects-on-body) - [Brain Fog](https://www.healthline.com/health/brain-fog-anxiety) - [Depersonalization](https://www.healthline.com/health/mental-health/coping-with-depersonalization) - [Physical Symptoms](https://www.healthline.com/health/physical-symptoms-of-anxiety) - ### Treatment Treatment #### Related Hub [![Therapy](https://media.post.rvohealth.io/wp-content/uploads/2025/04/mental-well-being-navigating-therapy.png)Therapy Resources for finding and receiving therapy](https://www.healthline.com/mental-health/treatment) #### Related Articles - [Types of Doctors](https://www.healthline.com/health/anxiety-doctors) - [Medications](https://www.healthline.com/health/anxiety-drugs) - [Benadryl](https://www.healthline.com/health/anxiety/benadryl-for-anxiety) - [Ketamine Therapy](https://www.healthline.com/health/anxiety/ketamine-for-anxiety) - [Promethazine](https://www.healthline.com/health/anxiety/promethazine-for-anxiety) - [Prozac](https://www.healthline.com/health/anxiety/prozac-for-anxiety) - [Cognitive Behavioral Therapy (CBT)](https://www.healthline.com/health/anxiety/social-anxiety-disorder-cognitive-behavioral-therapy) - [Social Anxiety Treatment](https://www.healthline.com/health/anxiety/social-anxiety-treatment) - [Beta-Blockers](https://www.healthline.com/health/beta-blockers-for-anxiety) - [Trazodone](https://www.healthline.com/health/mental-health/trazodone-for-anxiety) - [How to Find a Therapist](https://www.healthline.com/health/how-to-find-a-therapist) - [How to Find Mental Health Services](https://www.healthline.com/health/mental-health/mental-health-services) - [Online Psychiatrist Platforms](https://www.healthline.com/health/mental-health/online-psychiatrist) - [Low Cost and Free Online Therapy](https://www.healthline.com/health/mental-health/online-therapist-for-free) - [Online Therapy with Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Talk Therapy](https://www.healthline.com/health/mental-health/talk-therapy) - [Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Affordable Online Therapy](https://www.healthline.com/health/therapy-for-every-budget) - ### Types Types #### Related Articles - [Generalized Anxiety](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) - [Social Anxiety](https://www.healthline.com/health/anxiety/social-phobia) - [Anticipatory Anxiety](https://www.healthline.com/health/anticipatory-anxiety) - [Money Anxiety](https://www.healthline.com/health/anxiety/money-anxiety) - [Subconscious Anxiety](https://www.healthline.com/health/anxiety/subconscious-anxiety) - [Travel Anxiety](https://www.healthline.com/health/anxiety/travel-anxiety) - [Workplace Anxiety](https://www.healthline.com/health/anxiety/workplace-anxiety) - [Food Anxiety](https://www.healthline.com/health/eating-disorders/anxiety-about-food) - [Gym Anxiety](https://www.healthline.com/health/fitness/gym-anxiety) - [Hypochondria](https://www.healthline.com/health/health-anxiety) - [Time Anxiety](https://www.healthline.com/health/mental-health/time-anxiety) - [In the Morning](https://www.healthline.com/health/morning-anxiety) - [School Anxiety](https://www.healthline.com/health/school-anxiety) - [Separation Anxiety in Adults](https://www.healthline.com/health/separation-anxiety-in-adults) - [Sports Anxiety](https://www.healthline.com/health/sports-performance-anxiety) # The 333 Rule for Anxiety, Plus Other Coping Methods and When to Seek Treatment ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Nicole-Washington-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Nicole Washington, DO, MPH]() — Written by Jaime Herndon, MS, MPH, MFA — [Updated on August 8, 2025]() - [Other coping strategies](https://www.healthline.com/health/333-rule-anxiety#other-coping-strategies) - [Types of anxiety](https://www.healthline.com/health/333-rule-anxiety#types-of-anxiety) - [Treatment](https://www.healthline.com/health/333-rule-anxiety#treatment) - [Takeaway](https://www.healthline.com/health/333-rule-anxiety#takeaway) Many people find the 333 rule helps focus and ground them when anxiety seems overwhelming. Just look around to identify three objects and three sounds, then move three body parts. The 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment when you are feeling particularly anxious or overwhelmed. The 333 rule involves looking around your current environment and: - naming 3 things you see - identifying 3 sounds you hear - moving or touching 3 things, such as your limbs or external objects While there is no formal research into the effectiveness of the 333 rule, many people find it to be a helpful and simple technique to handle [anxiety](https://www.healthline.com/health/anxiety-symptoms). Although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment. The 333 rule is not a substitute for treatment, no matter how helpful it may be to you or how frequently you use it. We’ll review other methods for coping with anxiety aside from the 333 rule and common treatment options for anxiety and [anxiety disorders](https://www.healthline.com/health/anxiety). ## [Other general coping strategies for anxiety]() Along with treatments like medication and therapy, you can try other coping techniques for anxiety. These coping techniques can be helpful if: - You are in between therapy sessions. - You choose not to take medication, or you cannot take medication. - You are looking for additional ways to manage anxiety in the moment. General coping techniques can include: - Take a time-out: Remove yourself from the situation and do something different, like listening to your favorite music or doing some stretching. - Minimize alcohol and caffeine intake: Both alcohol and [caffeine](https://www.healthline.com/health/caffeine-and-anxiety) can make anxiety worse and cause mood shifts. - Laugh more: Humor naturally relaxes us. - Take care of your body: Make sure to [get enough sleep](https://www.healthline.com/health/healthy-sleep) and [eat balanced meals](https://www.healthline.com/health/balanced-diet). - Try mindfulness: [Mindfulness](https://www.healthline.com/health/mind-body/what-is-mindfulness#what-it-is) involves focusing on the present moment and the feelings passing through you. - Pay attention to your breathing: [Breathwork](https://www.healthline.com/health/breathwork) refers to different breathing techniques that can help reduce anxiety and stress. - Meditate: Practice [meditation](https://www.healthline.com/health/mental-health/types-of-meditation) to calm and re-center your body and mind (this activity could include breathwork and mindfulness, but not always). - Lower stress: Try other [stress reduction exercises](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety) like tai chi or yoga. - Ease physical tension: Consider trying massage or [acupuncture](https://www.healthline.com/health/acupuncture-how-does-it-work-scientifically) to address the physical tension anxiety creates in your body. Many of these coping strategies may also fall under the lifestyle changes treatment approach for anxiety. Lifestyle modifications can help you manage anxiety. While these are not the same as medical treatment, they can complement a treatment regimen to reduce the effects of anxiety on your day-to-day life. »Learn more:[Simple Ways to Relieve Stress and Anxiety](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety) ## [Common types of anxiety: Occasional vs. chronic]() Most people feel occasional anxiety — it’s a common part of life. People have temporary anxiety about their work, health concerns, family, or relationships. For example, maybe you get particularly anxious or nervous before a big presentation or event. When anxiety becomes overwhelming or chronic, it can interfere with your ability to function in daily life and lower your overall quality of life as a result. This can lead to avoiding responsibilities, activities, and people. It can also cause tension at work, school, and home. If anxiety affects your life to this degree, it may be more than occasional anxious feelings. If you may have an [anxiety disorder](https://www.healthline.com/health/anxiety), know that help is available. According to the [National Institute of Mental Health](https://www.nimh.nih.gov/health/topics/anxiety-disorders), common anxiety disorders include: - General anxiety disorder (GAD): [GAD](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) is a general, persistent feeling of anxiety. - Panic disorder: [Panic disorder](https://www.healthline.com/health/panic-disorder) is when you have frequent and recurring panic attacks. - Social anxiety: With social anxiety, you may have a strong, persistent fear of being judged or observed by others, which may impair your ability to be in social situations. - Phobia-related disorders that involve irrational fear of a specific thing: These include [agoraphobia](https://www.healthline.com/health/agoraphobia), [acrophobia](https://www.healthline.com/health/acrophobia-or-fear-of-heights-symptoms-causes-and-treatment), or [claustrophobia](https://www.healthline.com/health/claustrophobia). If you believe you or a loved one is exhibiting symptoms of an anxiety disorder, it may be time to get help from a mental health professional. You’re not alone, and anxiety is treatable. »FIND CARE: [Find a mental health professional in your area today.](https://care.healthline.com/find-care/specialty/mental-health-professional) ## [Treatment options for anxiety: Therapies and medications]() While many of the coping strategies mentioned earlier are helpful, they don’t address the underlying cause of anxiety, and they may not be enough to fully treat it. Therapy, medication, and lifestyle changes are considered the gold standard treatment. Therapy is an effective treatment for many different types of anxiety. According to the [Anxiety & Depression Association of America](https://adaa.org/find-help/treatment-help/types-of-therapy), types of therapy that can be helpful for managing anxiety symptoms include: - Cognitive behavioral therapy (CBT): [CBT](https://www.healthline.com/health/cognitive-behavioral-therapy) focuses on identifying, understanding, and changing thought and behavior patterns. - Exposure therapy: In [exposure therapy](https://www.healthline.com/health/exposure-therapy), you will be slowly exposed to a feared situation to help the fear response diminish over time. - Acceptance and commitment therapy (ACT): This type of therapy uses strategies of living in the moment and refraining from judgment, along with behavior change, to cope with anxiety. - Dialectical behavioral therapy (DBT): [DBT](https://www.healthline.com/health/dbt) combines CBT techniques with meditation concepts. - Interpersonal therapy: This is short term, supportive talk therapy that focuses on resolving interpersonal (or relational) problems. - Eye movement desensitization and reprocessing (EMDR): [EMDR](https://www.healthline.com/health/emdr-therapy) uses bilateral stimulation through eye movements, tapping, or tones to help heal from past experiences. Medication is typically used along with therapy for the best possible outcome. While you may be able to seek therapy on your own, anxiety medication requires a prescription from a doctor. Commonly prescribed medications for anxiety include: - Antidepressants: Healthcare professionals may prescribe certain kinds of [antidepressants](https://www.healthline.com/health/depression/medication-list), such as selective serotonin reuptake inhibitors (SSRIs). This can include sertraline (Zoloft). - Anti-anxiety medications: [Anti-anxiety medications](https://www.healthline.com/health/anxiety-drugs) may be prescription drugs from the benzodiazepine class, like [alprazolam](https://www.healthline.com/health/drugs/alprazolam-ir-oral-tablet) (Xanax). - Beta-blockers: These can be used for certain situations, like social anxiety. They are blood pressure medications. > Some people with anxiety find a combination of medications works best for them. Always inform your doctor of any other medications or supplements you take to prevent adverse drug interactions. ## [Takeaway]() Anxiety can significantly impact your life, especially if it becomes a severe, chronic issue. The 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety. It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them. If your anxiety is constant or interfering in multiple areas of your life, you may need more than temporary coping strategies. Anxiety disorders can be treated with medication, therapy, and lifestyle changes. If you are experiencing anxiety symptoms regularly or with severity, talk with your doctor. They can help connect you with the right mental health resources and figure out an individualized treatment plan that works for you. ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Anxiety disorders. (2022). <https://www.nimh.nih.gov/health/topics/anxiety-disorders> - Types of therapy. (n.d.). <https://adaa.org/find-help/treatment-help/types-of-therapy> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Nicole-Washington-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Nicole Washington, DO, MPH]() — Written by Jaime Herndon, MS, MPH, MFA — [Updated on August 8, 2025]() ## related stories - [Yoga Moves for Anxiety](https://www.healthline.com/health/video/yoga-flow-for-anxiety?utm_source=ReadNext) - [Anxiety Triggers: 11 Common Causes of Anxiety](https://www.healthline.com/health/anxiety/anxiety-triggers?utm_source=ReadNext) - [The 6 Best Supplements for Managing Your Anxiety](https://www.healthline.com/nutrition/supplements-for-anxiety?utm_source=ReadNext) - [Fluoxetine for Cats](https://www.healthline.com/health/drugs/fluoxetine-for-cats?utm_source=ReadNext) - [Why That 'Drama Queen' in Your Life Could Make You Age Faster](https://www.healthline.com/health-news/stressful-people-make-you-age-faster-study?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). - [About Us](https://www.healthline.com/about) - [Contact Us](https://www.healthline.com/about/contact-us) - [Privacy Policy](https://www.healthline.com/privacy-policy) - Privacy Settings - [Advertising Policy](https://www.healthline.com/advertising-policy) - [Health Topics](https://www.healthline.com/directory/topics) - [Sitemap](https://www.healthline.com/sitemap) - [Medical Affairs](https://www.healthline.com/medical-team) - [Content Integrity](https://www.healthline.com/about/content-integrity) - [Newsletters](https://www.healthline.com/newsletter-signup) - © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). [About](https://www.healthlinemedia.com/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https://rvohealth.com/careers)[Advertise with us](https://www.healthlinemedia.com/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise) OUR BRANDS [Healthline](https://www.healthline.com/)[Medical News Today](https://www.medicalnewstoday.com/)[Greatist](https://greatist.com/)[Psych Central](https://psychcentral.com/)[Bezzy](https://bezzy.com/) ![](http://b.scorecardresearch.com/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=main)
Readable Markdown	Many people find the 333 rule helps focus and ground them when anxiety seems overwhelming. Just look around to identify three objects and three sounds, then move three body parts. The 333 rule is a common and informal technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment when you are feeling particularly anxious or overwhelmed. The 333 rule involves looking around your current environment and: - naming 3 things you see - identifying 3 sounds you hear - moving or touching 3 things, such as your limbs or external objects While there is no formal research into the effectiveness of the 333 rule, many people find it to be a helpful and simple technique to handle [anxiety](https://www.healthline.com/health/anxiety-symptoms). Although it won’t completely get rid of your anxiety, it can be a useful tool to manage it in the moment. The 333 rule is not a substitute for treatment, no matter how helpful it may be to you or how frequently you use it. We’ll review other methods for coping with anxiety aside from the 333 rule and common treatment options for anxiety and [anxiety disorders](https://www.healthline.com/health/anxiety). Along with treatments like medication and therapy, you can try other coping techniques for anxiety. These coping techniques can be helpful if: - You are in between therapy sessions. - You choose not to take medication, or you cannot take medication. - You are looking for additional ways to manage anxiety in the moment. General coping techniques can include: - Take a time-out: Remove yourself from the situation and do something different, like listening to your favorite music or doing some stretching. - Minimize alcohol and caffeine intake: Both alcohol and [caffeine](https://www.healthline.com/health/caffeine-and-anxiety) can make anxiety worse and cause mood shifts. - Laugh more: Humor naturally relaxes us. - Take care of your body: Make sure to [get enough sleep](https://www.healthline.com/health/healthy-sleep) and [eat balanced meals](https://www.healthline.com/health/balanced-diet). - Try mindfulness: [Mindfulness](https://www.healthline.com/health/mind-body/what-is-mindfulness#what-it-is) involves focusing on the present moment and the feelings passing through you. - Pay attention to your breathing: [Breathwork](https://www.healthline.com/health/breathwork) refers to different breathing techniques that can help reduce anxiety and stress. - Meditate: Practice [meditation](https://www.healthline.com/health/mental-health/types-of-meditation) to calm and re-center your body and mind (this activity could include breathwork and mindfulness, but not always). - Lower stress: Try other [stress reduction exercises](https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety) like tai chi or yoga. - Ease physical tension: Consider trying massage or [acupuncture](https://www.healthline.com/health/acupuncture-how-does-it-work-scientifically) to address the physical tension anxiety creates in your body. Many of these coping strategies may also fall under the lifestyle changes treatment approach for anxiety. Lifestyle modifications can help you manage anxiety. While these are not the same as medical treatment, they can complement a treatment regimen to reduce the effects of anxiety on your day-to-day life. Most people feel occasional anxiety — it’s a common part of life. People have temporary anxiety about their work, health concerns, family, or relationships. For example, maybe you get particularly anxious or nervous before a big presentation or event. When anxiety becomes overwhelming or chronic, it can interfere with your ability to function in daily life and lower your overall quality of life as a result. This can lead to avoiding responsibilities, activities, and people. It can also cause tension at work, school, and home. If anxiety affects your life to this degree, it may be more than occasional anxious feelings. If you may have an [anxiety disorder](https://www.healthline.com/health/anxiety), know that help is available. - General anxiety disorder (GAD): [GAD](https://www.healthline.com/health/anxiety/generalized-anxiety-disorder) is a general, persistent feeling of anxiety. - Panic disorder: [Panic disorder](https://www.healthline.com/health/panic-disorder) is when you have frequent and recurring panic attacks. - Social anxiety: With social anxiety, you may have a strong, persistent fear of being judged or observed by others, which may impair your ability to be in social situations. - Phobia-related disorders that involve irrational fear of a specific thing: These include [agoraphobia](https://www.healthline.com/health/agoraphobia), [acrophobia](https://www.healthline.com/health/acrophobia-or-fear-of-heights-symptoms-causes-and-treatment), or [claustrophobia](https://www.healthline.com/health/claustrophobia). If you believe you or a loved one is exhibiting symptoms of an anxiety disorder, it may be time to get help from a mental health professional. You’re not alone, and anxiety is treatable. While many of the coping strategies mentioned earlier are helpful, they don’t address the underlying cause of anxiety, and they may not be enough to fully treat it. Therapy, medication, and lifestyle changes are considered the gold standard treatment. Therapy is an effective treatment for many different types of anxiety. - Cognitive behavioral therapy (CBT): [CBT](https://www.healthline.com/health/cognitive-behavioral-therapy) focuses on identifying, understanding, and changing thought and behavior patterns. - Exposure therapy: In [exposure therapy](https://www.healthline.com/health/exposure-therapy), you will be slowly exposed to a feared situation to help the fear response diminish over time. - Acceptance and commitment therapy (ACT): This type of therapy uses strategies of living in the moment and refraining from judgment, along with behavior change, to cope with anxiety. - Dialectical behavioral therapy (DBT): [DBT](https://www.healthline.com/health/dbt) combines CBT techniques with meditation concepts. - Interpersonal therapy: This is short term, supportive talk therapy that focuses on resolving interpersonal (or relational) problems. - Eye movement desensitization and reprocessing (EMDR): [EMDR](https://www.healthline.com/health/emdr-therapy) uses bilateral stimulation through eye movements, tapping, or tones to help heal from past experiences. Medication is typically used along with therapy for the best possible outcome. While you may be able to seek therapy on your own, anxiety medication requires a prescription from a doctor. Commonly prescribed medications for anxiety include: - Antidepressants: Healthcare professionals may prescribe certain kinds of [antidepressants](https://www.healthline.com/health/depression/medication-list), such as selective serotonin reuptake inhibitors (SSRIs). This can include sertraline (Zoloft). - Anti-anxiety medications: [Anti-anxiety medications](https://www.healthline.com/health/anxiety-drugs) may be prescription drugs from the benzodiazepine class, like [alprazolam](https://www.healthline.com/health/drugs/alprazolam-ir-oral-tablet) (Xanax). - Beta-blockers: These can be used for certain situations, like social anxiety. They are blood pressure medications. > Some people with anxiety find a combination of medications works best for them. Always inform your doctor of any other medications or supplements you take to prevent adverse drug interactions. Anxiety can significantly impact your life, especially if it becomes a severe, chronic issue. The 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety. It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them. If your anxiety is constant or interfering in multiple areas of your life, you may need more than temporary coping strategies. Anxiety disorders can be treated with medication, therapy, and lifestyle changes. If you are experiencing anxiety symptoms regularly or with severity, talk with your doctor. They can help connect you with the right mental health resources and figure out an individualized treatment plan that works for you.
Shard	98 (laksa)
Root Hash	11478817528691466898
Unparsed URL	com,healthline!www,/health/333-rule-anxiety s443