These are 2 great techniques for helping your child when they start to worry and need to focus.

Why do they work

• Mind-Body Connection:
  By engaging the physical senses and body movement, the 3-3-3 rule strengthens the connection between the mind and body, promoting a sense of grounding.
  
  

• Present Moment Focus:
  It helps to shift attention away from anxious thoughts and towards the immediate surroundings.
  
  

• Simple and Accessible:
  The technique is easy to remember and use, making it a useful tool for managing anxiety in the moment.
  
  

The first is one your child can very easily do on their own and is so discreet they won’t have the extra worry of being ‘caught out’.

3,3,3

Name three things they see

When feelings of worry strike, pause, breathe, look at their surroundings, and name three things he/she can see. It can be anything; a cat, a lamp, your mug, a family photo—whatever catches the eye.  The objects can be said out loud or in their head.

Name three sounds they hear

Next, listen to their surroundings and name three things you hear. It doesn’t matter what they are; traffic, water running, friends talking, or their own breath.

Move three parts of their body

Finally, pick three parts of their body and move them one by one. You could shake your head, shrug your shoulders, and roll your wrists. If you want to be more incognito, you could smile, take a deep breath and feel your chest rise and fall, and tap your foot.

 

The second technique will take your child through their five senses to help remind them of the present. This activity is best completed with an adult leading the way.

5,4,3,2,1

Take a deep belly breath.

5 - LOOK: Look around for 5 things that your child can see, and get them to say them out loud. 

4 - FEEL: Get your child to pay attention to their body and think of 4 things that they can feel, and say them out loud. 

3 - LISTEN: Listen for 3 different sounds. Say the three things out loud.

2 - SMELL:  Allow your child to take a deep breath.  Say aloud 2 things they can smell.  If they can’t smell anything at the moment, then they can name their 2 favourite smells

1 - TASTE: Say one thing your child can taste. If they can’t taste anything, then they can say their favourite thing to taste is.

Take another deep belly breath to end.