The 3-3-3 Rule For Anxiety – Transcript to hypnotherapy information video:

This is the transcript page for my The 3-3-3 Rule for Anxiety video:

 

The 3-3-3 Rule For Anxiety

By Dan Regan, Professional Clinical Hypnotherapist

Hello, it’s Dan here, I hope you’re good today. Now today I’ve got a quick strategy for you to help you to interrupt some of those anxious thoughts and anxious feelings that you may have been struggling with.

Now when you feel anxious, it can take over all of your thinking. The more you focus on things, the more lost you get inside of your own head. Your imagination drives you into all sorts of catastrophic, worst case scenarios, those feelings rise and that spiral of anxiety can start to take over to the point where it feels like you can’t reign it back and you just don’t feel in control over what is going on because the anxiety is controlling everything.

So here’s a quick technique to help you to interrupt some of that stuff. It’s called the 3-3-3 rule for anxiety.

So as soon as you notice your ind is starting to go off, starting to spiral, immediately, describe to yourself three things you can see around you in that moment, then describe three sounds you can hear in that moment, where you are, and then move three parts of your body, so you can move an arm, you can waggle your fingers, waggle your toes but doing something physically.

So what we’re aiming to do here by describing three sights, three sounds, moving three parts of your body is to kind of counteract the  process of anxiety. So you bring your attention back to the here and now rather than getting lost in future imagined case scenarios of thing going wrong. You want to be back in this moment and it pushes your attention, your awareness, instead of inside your head to outside your head and what is going on right now. So it brings it back to now which shifts your centre of focus to around you rather than inside of you and starts to nip things in the bud.

Yet you need to do it quickly, you need to be well practised at it, you need to repeat it if necessary. If necessary get quite detailed in what you describe so you don’t want to be like I can see a tree and a wall and a road, you want to get really detailed in the sights and the sounds and then keep doing those movements.

It’s just a neat little way of interrupting some anxious thoughts and giving you a strategy that will allow you to interrupt it, calm things down and feel a lot better in yourself. So if you’ve been struggling with anxious thoughts and feelings do give it a go and let me know how you get on with it.

Dan Regan

Hypnotherapy for Anxiety in Ely & Newmarket

danreganhypnotherapy.co.uk

dan@danreganhypnotherapy.co.uk

 

Call 01353 886158 to book your free consultation

 

Hypnotherapy for Anxiety: Anxiety

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