Soothe Your Anxiety with the 3-3-3 Rule and a Cup of Calm Tea

What do you do when anxiety comes rushing in? 

Many people struggle with anxiety due to many specific causes—stress from work, personal relationships, or even the pressures of daily life. When anxiety hits, it can feel overwhelming, making it difficult to focus or even breathe. But there are simple, effective techniques that can help you regain control and calm your mind. One such method is the 3-3-3 rule, a powerful tool that can quickly bring you back to the present moment, easing your worries. Paired with a calming cup of tea, this rule can be a simple yet effective way to manage anxiety in everyday situations.

What is the 3-3-3 Rule?

As stated in Stella, this rule is a grounding technique designed to help manage intense emotions and redirect the mind from anxiety to the present moment. This method involves identifying three things you can see, three things you can hear, and three things you can touch or move. It's an effective coping strategy to promote mindfulness and calmness, thus steering your thoughts away from anxiety whenever it strikes. To practice the 3-3-3 rule, follow these steps:

Notice Three Things You See

Pause and breathe. Then, look around you and identify three things in your environment. These could be anything—objects, colours, or even people. Just look at anything you think stands out. The goal is to anchor your attention to the present by focusing on your surroundings. Look for specific visual qualities, such as shapes, colours, or other unique characteristics. Focus on things you may have never noticed, like different shades of colours or patterns. You can name these things in your head or say them aloud—whatever feels most comfortable for you.

Listen to Three Things You Hear

Tune into the sounds around you. What do you hear?  Is it the hum of a fan, birds chirping outside, or the chatter in the distance? Engaging with the sounds around you can help distract your mind from anxious thoughts.

Identify Three Things You Can Touch or Move

Bring your awareness to physical sensations by touching or moving three different objects. This could be the feeling of your feet on the ground, holding a cup, or adjusting the fabric of your clothing. Sensory input helps bring you back to the present moment, easing your anxiety. You can also choose three parts of your body to move individually. For instance, you can put your hands up, feel your breath with your chest moving, and smile.

Incorporating Calming Tea with the 3-3-3 Rule

While practising the 3-3-3 rule, you can enhance your grounding experience by sipping a calming herbal tea, such as Nurture Tea's Calm Tea. Holding a warm cup of tea and focusing on its comforting aroma and taste can add a layer of relaxation to the exercise.

As you go through the steps of the 3-3-3 rule—observing three things you can see, listening for three things you can hear, and touching or moving three things—you can also pay attention to the soothing warmth of the tea in your hands. Feel the cup and let the warmth relax your muscles, while the gentle taste of the tea can further calm your nerves. Combining this grounding practice with the calming effects of tea helps promote a sense of calm, reduces the intensity of anxiety and enables you to reconnect with your inner peace.

Pairing the 3-3-3 rule with a mindful tea-drinking ritual creates a more powerful, multi-sensory tool for managing anxiety. It gives you a moment of rest amid stressful situations.

Why Does the 3-3-3 Rule Work?

The 3-3-3 rule works because it taps into the power of grounding techniques, designed to redirect your focus away from anxious thoughts and back to the present moment. Anxiety often arises when we dwell on past events or worry about the future. By using your senses to observe your surroundings actively, the 3-3-3 rule encourages mindfulness, helping you become more aware of what’s happening right now instead of spiralling into worry.

In fact, research suggests that mindfulness is an effective strategy for treating mood and anxiety disorders. The literature in this field shows that mindfulness can be beneficial in therapeutic protocols, even virtual ones, and its use in scientific models continues to expand. By practising mindfulness techniques like the 3-3-3 rule, individuals can reduce the physiological symptoms of anxiety, such as rapid breathing and increased heart rate, making it a powerful tool for managing stress.

This technique works particularly well because it’s easy to remember and can be practised anywhere: at home, work, or public. Focusing on what you see, hear, and feel returns your mind to a safe and controlled space. Grounding yourself through sensory awareness helps reduce feelings of overwhelm.

When combined with teas that are calming, the soothing effects of the tea—both its warmth and gentle flavour—further enhance the relaxation response. The simple act of sipping tea can calm the nervous system, while the sensory elements of the 3-3-3 rule promote mindfulness, helping you feel more centred and less anxious.

The Calming Ingredients of Calm Tea

Calm Tea is made with a carefully selected blend of natural ingredients, each chosen for its calming properties. Here’s a look at the key ingredients that make this tea so effective:

• Lemongrass: Known for its refreshing aroma and calming effects, lemongrass has been used for centuries to reduce stress and anxiety. It has a gentle, soothing effect on the nervous system, helping to promote relaxation and mental clarity.
• Red Rose Petals: Red rose petals are not just beautiful—they also have natural calming properties. They help ease tension and promote emotional balance, making them a perfect addition to any relaxation routine. The gentle, floral flavour adds a sense of tranquillity to your tea.
• Chamomile Flowers: Chamomile is well-known for its ability to promote sleep and reduce anxiety. It helps relax the body and mind, making it an ideal choice for calming nerves. Its mild, apple-like taste complements the other ingredients, creating a peaceful blend that supports relaxation.

Together, these ingredients create a gentle yet powerful tea that enhances your experience with the 3-3-3 rule, helping you achieve a calm, centred state.

Don’t let your anxiety rule over you. Focus on your senses. You can shift your attention away from stress into the here and now. Sip a cup of Calm Tea. You have the power to love yourself even more.