The 555 rule for anxiety is a breathing technique that is designed to help calm your nervous system down by inhaling for 5 seconds, then holding your breath for 5 seconds and finally exhaling for 5 seconds.
The 555 rule for anxiety helps anxiety by interrupting your fight or flight response which reduces stress and anxiety by slowing down your racing thoughts.
You can repeat the 555 rule for anxiety for 1 minute for a quick reset.
To use the 555 rule for anxiety using the breathing method you inhale for 5 seconds, then exhale for 5 seconds, which helps to activate your parasympathetic nervous system and promote relaxation.
There's also the perspective method or 5x5 rule, grounding technique and action oriented as well as the 333 rule and 54321 technique for anxiety.
The perspective method for anxiety or the 5x5 rule is used to reduce worry by asking if a problem with matter to you in 5 years, if not, don't spend more than 5 minutes stressing about that problem.
For the grounding technique, this is similar to the 54321 technique and involves focusing on senses, like 5 things you see, 4 things you can touch, 3 things you can hear, 3 things you can smell and 1 thing you can taste.
For the action oriented, some use this method as a 5 minute break to stretch and to breathe to improve focus.
For the 333 rule for anxiety, you name 3 things that you can see, 3 sounds that you can hear and move 3 parts of your body.
For the 54321 technique it's a grounding exercise to stop panic, by focusing on 5, 4, 3, 2, 1 of your senses.
These techniques for anxiety and stress are designed to break the cycle of anxiety and bring your focus back to your present moment.
Anxiety is a mental health disorder that causes excessive, persistent and uncontrollable worry or fear which interferes with your daily life and is often also accompanied by physical symptoms as well like rapid heart rate, fatigue and even muscle tension.
Causes of anxiety are genetics, environmental stressors and even trauma.
Common types of anxiety are generalized anxiety disorder, panic disorder and social anxiety.
Treatments for anxiety include lifestyle changes, medication and therapy.