Christian Therapy for Anxiety: The 3-3-3 Rule Explained
Anxiety can feel overwhelming, leaving us trapped in spiraling thoughts, physical tension, and emotional distress. As believers, we know that God calls us to peace, but that peace so often feels elusive in the midst of anxiety. Thankfully, God has given us both spiritual and practical tools to help us manage worry and fear. One of my favorite tools to implement is the 3-3-3 Rule, a simple and powerful grounding technique that can help us find calm when anxiety takes over. This method can be paired with faith-based practices to strengthen our reliance on God while managing the physiological effects of anxiety.
Understanding the 3-3-3 Rule
The 3-3-3 Rule is a widely used grounding technique in anxiety management. It consists of three simple steps:
Name Three Things You See – Observing your environment helps bring your mind back to the present moment and creates space between your current circumstances and the racing "What-Ifs."
Name Three Things You Hear – Tuning into sounds around you interrupts racing thoughts and fosters mindfulness.
Move Three Parts of Your Body – Engaging your body in intentional movement helps release physical tension and complete the stress cycle.
When anxiety grips us, it often pulls our minds into the future—worrying about what might happen—or traps us in the past—replaying regrets and mistakes. The 3-3-3 Rule helps anchor us back to the here and now (the present moment), a practice that aligns with Biblical teachings on mindfulness and trust in God’s provision.
A Biblical Foundation for the 3-3-3 Rule
The principles behind the 3-3-3 Rule are reflected in Scripture, which repeatedly calls us to be present, trust God, and shift our focus from fear to faith.
Seeing the Present Through God’s Eyes
“Open my eyes that I may see wonderful things in your law.” (Psalm 119:18)
When we name three things we see, we are reminded that God has given us a world filled with beauty and reminders of His presence. Whether it’s the sunrise, a tree swaying in the wind, or a child’s laughter, we can choose to see God’s handiwork instead of focusing on fear. Consider how Jesus often used parables about nature to remind His followers of God's provision. By consciously observing our surroundings, we can shift our attention from anxiety to gratitude.
Hearing God’s Voice Over Fear
“My sheep listen to my voice; I know them, and they follow me.” (John 10:27)
Anxiety can make it difficult to hear God’s voice amidst the noise of our thoughts. By pausing to name three things we hear, we shift from internal chaos to external awareness, which can help us tune in to God’s gentle guidance. This practice reminds us that God speaks in whispers, in the rustling of leaves, in the laughter of a friend, or in the peace of silence. Taking the time to listen can ground us in the truth that we are never alone.
Moving in Faith
“For in Him we live and move and have our being.” (Acts 17:28)
Engaging our bodies in movement reminds us that God designed us as whole beings—mind, body, and spirit. Movement helps us break free from anxiety’s grip and step into the peace God offers. Throughout Scripture, movement is often associated with healing—Jesus healed the sick and lame by calling them to action: “Get up, take your mat and walk” (John 5:8). Moving our bodies can be a symbolic act of stepping into faith, trusting that God will sustain us.
Christian Meditation Using the 3-3-3 Rule
A Christian approach to the 3-3-3 Rule can involve meditation and prayer, allowing us to center our minds on Christ as we ground ourselves in the present moment. Here’s how you can integrate this practice into your faith:
See Three Things
Look around you and name three things. As you do, reflect on God’s creation and provision. Prayer: “Lord, thank You for the beauty You have placed around me. Let me see Your hand in my life today.”Hear Three Things
Close your eyes and listen. Name three things you hear. Prayer: “Father, help me to hear Your voice over my fears. Let me rest in Your truth.”Move Three Parts of Your Body
Gently move your hands, stretch your neck, or wiggle your toes. Prayer: “Jesus, You are my strength. I choose to move forward in faith, trusting in You.”
Take a deep breath. Release your worries. Rest in God’s presence.
Encouragement for the Anxious Heart
Anxiety does not define you. You are not alone in your struggles. Scripture reminds us repeatedly that God is near to the anxious and brokenhearted:
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7)
“Cast all your anxiety on Him because He cares for you.” (1 Peter 5:7)
“When I am afraid, I put my trust in You.” (Psalm 56:3)
Anxiety might feel like an unstoppable force, but God’s peace is stronger. By incorporating practical tools like the 3-3-3 Rule alongside prayer time with the Lord, we can take steps toward healing and wholeness, regulating our nervous systems and stepping into the calm Christ offers.
Practical Applications of the 3-3-3 Rule in Daily Life
If you struggle with anxiety, here are a few ways to use the 3-3-3 Rule as part of your daily routine:
Morning Devotion: Start your day by stepping outside and naming three things you see, hear, and move as part of your morning prayer.
Workplace Stress: If you feel overwhelmed at work, take a brief pause and use the 3-3-3 Rule to recenter yourself.
Parenting Challenges: Teach this rule to your children as a way to help them self-soothe when they feel anxious.
Before Bed: Wind down at night by focusing on God’s presence through mindful observation, listening, and quiet movements, such as stretching.
You Don’t Have to Face Anxiety Alone
If anxiety is interfering with your daily life, know that seeking support is not a sign of weak faith—it’s a step of wisdom. As a Christian therapist, I walk alongside women in ministry, pastors' wives, and those carrying emotional burdens, helping them find peace through Christian counseling and evidence-based techniques.
You don’t have to navigate this alone. If you’re ready to take the next step in your healing journey, reach out today.. There is hope. There is healing. And God is with you every step of the way.