Emotionally, anxiety often manifests as overwhelming fear, worry, or dread, making it difficult to concentrate on the present moment. You may find yourself consumed by “what if” scenarios, feeling restless, irritable, and disconnected from your surroundings and loved ones.

Physically, anxiety can trigger a range of sensations. Your heart may race, your breath may become shallow, and you may feel dizzy or lightheaded. Muscle tension, headaches, and digestive issues are common.

An effective way to overcome anxiety is to use the 3-3-3 method to get back in touch with the present moment. A simple tool that is accomplished by doing this:

1. Look around and name 3 things you see

2. Listen for three things you can hear

3. Move 3 parts of your body.

This practice gently redirects your mind back to the present and away from the downward spiral anxiety can catapult us into.

As followers of Christ, we can take it a bit deeper by anchoring ourselves not just in the moment, but in the promises of God.

3 things you see:

Let your eyes find wonder in God’s creation around you. Scripture reminds us, “The heavens declare the glory of God” (Psalm 19:1). Find comfort in what you see is a reminder that the Creator is still in control.

3 things you hear:

Listen for everyday sounds—a bird, a laugh, even your own breath—and remember Jesus’ words: “My sheep listen to my voice; I know them, and they follow me” (John 10:27). He is near, speaking peace into your soul through everything around you.

3 things you move:

Bow your head in prayer, lift your arms in praise, or take a deep breath. Every breath is a gift from God, who gives life and strength “In his hand is the life of every creature and the breath of all mankind.” (‭‭Job‬ ‭12‬:‭10‬ ‭NIV‬‬)

The 3-3-3 rule is not just grounding—it’s a chance to refocus on the One who gave his own rule of 3 for anxiety, “Do not be anxious about anything… but in every situation, by prayer and petition, with thanksgiving, present your requests to God” (Philippians 4:6).

Anxiety may come, but with God’s Word and a simple practice, peace can overcome.

Eddie McDonald