Understanding the Rules

By Shelley Galasso Bonanno

In the realm of psychology and mental health, various strategies and techniques are employed to help individuals manage stress, anxiety, and other emotional challenges. Among these techniques, the 333 rule, 555 rule, and 777 rules have gained popularity for their simplicity and effectiveness. They can be viewed as simple tools for calming the mind and helping us put things in perspective more clearly. You do not need to remember every rule perfectly or use them all at once to continually gain benefits. Think of them as tools in your emotional toolbox-ready when you need to ground yourself, shift perspective, or create intention. Let’s look into what these rules entail and how they might be useful in your daily life.

The 333 Rule

The 333 rule is a grounding technique often used to help individuals cope with anxiety in the present moment. It involves three simple steps:

1. Look Around: Identify three things you can see. This helps to bring your focus to the present moment and distracts you from anxious thoughts.
2. Listen: Identify three sounds you can hear. This further anchors you in the present and helps to calm your mind.
3. Move: Move three parts of your body, such as your fingers, toes, or shoulders. This physical action helps to release tension and brings your awareness to your body.

By following these steps, individuals can interrupt the cycle of anxiety and regain a sense of control and calm. This can be particularly helpful in addressing panic or phobias such as a fear of flying by helping individuals feel grounded and in the moment. It brings attention away from anxious, often catastrophic thoughts, and back to the present moment. This simple practice shifts your focus from racing, spiraling thoughts. It anchors your mind and body in a way that calms the nervous system and interprets the level of anxiety.

The 555 Rule

The 555 rule is a decision-making technique that encourages individuals to consider the short and long-term impact of their choices. It can help you when you feel indecisive and paralyzed with anxiety. It can be a way to help manage emotional reactivity by filtering noise and allowing you to respond from a place of intention rather than impulse. It involves asking three questions:

1. How will I feel about this decision in 5 minutes?
2. How will I feel about this decision in 5 months?
3. How will I feel about this decision in 5 years?

While you can adjust the three periods of time to fit the area of concern, by reflecting on these questions, you can gain perspective on the potential consequences of your actions and make more informed and thoughtful decisions. The 555 rules can help you reassess your fears, interrupt overthinking, and view worries through a new and more realistic lens.

The 777 Rule

The 777 rule can be used as a technique to enhance mindfulness and gratitude. The 777 rule can vary based on context but is often used for goal setting, habit formation, or reflection. One common interpretation focuses on building positive routines and involves three steps:

1. 1. Identify Seven Things You Are Grateful For: When identifying seven things you are grateful for; you can shift your focus from negative thoughts to positive aspects of your life. It can be likened to a gratitude journal.
   2. Identify Seven People You Appreciate: Reflecting on the people who have made a positive impact on your life can foster feelings of connection and gratitude.
   3. Identify Seven Achievements You Are Proud Of: Recognizing your

accomplishments can boost your self-esteem and motivation.

By practicing the 777 rule regularly, you can cultivate a more positive and appreciative mindset. There are many variations to the 777-rule including utilizing 7 minutes of mindfulness or meditation and identifying

7  positive  affirmations  or  intentions. Alternatively, some people use the 777 rule in other areas, including relationships, for example, to schedule connections such as date night every 7 days, a weekend away event 7 weeks, and a vacation every 7 months. The core idea focuses on developing rhythm and intention. Conclusion

The 333 rules, 555 rules, and 777 rules are simple yet powerful techniques that can help you manage anxiety, make thoughtful decisions, and cultivate gratitude. They offer structure without rigidity, helping you regain a sense of control and clarity when life feels chaotic or particularly anxiety provoking. These tools tap into mindfulness, emotional regulation, and perspective. And if they are not quite enough on their own, that’s okay too. Sometimes we need deeper work and support-and that’s where therapy can help.

A lifelong resident of Macomb County,  Shelley  Galasso Bonanno is a practicing limited licensed psychologist who earned her master’s degree from Wayne State University in 1987. She has a breadth of experience in working with adults, children, families, and couples. In addition to working in private practice, Ms. Bonanno performs consultative services for State and forensic agencies. She performs custody and parenting time evaluations and is a court approved mediator. Her writings have appeared in various online and print publications. An advocate for mental health, you can follow Ms. Bonanno on X (Twitter) @shelleybonanno.