Use My 3-3-3 Method to Calm Your Anxiety

by | Self-Care | 6 comments

Use my 3-3-3 Method to Calm Your Anxiety

(I am not a physician or a mental health professional. This is my own process to calm my late-night anxiety.)




A few nights ago, worry had consumed my mind. I lay wide awake knowing sleep would not come easily tonight. Perhaps you’ve had a similar experience. When worry or fear or a feeling of being overwhelmed hits you at night, it seems harder to work through than daytime problems.

It was during this latest sleepless night for me that I realized I was working through a process to get through the night and hopefully get some sleep.

I want to share with you now my own 3-3-3 process for worry or anxiety.





Start with 3 deep breaths.


Breathe in. Hold for a few seconds. Then breathe out.

Do this two more times.




Repeat 3 affirmations.


I am OK.

I am stronger than this problem.

I am letting go of worry and doubt.

These are three of my personal affirmations for anxiety. However, find ones that work for you personally under your own circumstances. If you’re too stressed to think of your own affirmations, use mine for now.




Read 3 verses about anxiety.


“Come to me, all you who are weary and burdened, and I will give you rest.” Matthew 11:28 NIV

“When anxiety was great within me, your consolation brought me joy.” Psalm 94:19 NIV

“You can go to bed without fear; you will lie down and sleep soundly.” Proverbs 3:24 NLT




And, of course, close with a 3- sentence prayer.


 Father God,

Thank you for the abundant blessings you have brought into my life. (Always start with gratitude.)
I come to you now, Lord, to lay my issue at your feet and ask for your guidance. (Describe your actual issue in as much detail as you feel like saying.)

I ask for you to calm my mind and heart from this anxiety and comfort me as I wait for your perfect timing.

In your precious name, I pray.


You can modify this to fit your own needs. Talk to God as long as you feel good about sharing.  However, if you are not in a place to be thinking about words to say, just say my short prayer that is above. This simple prayer puts you in contact with God about your problem and that is most important.




Repeat this 3-3-3 method several times if you need it.


For myself, I did this entire process three full times and I was overcome by a calm and peaceful spirit in both my mind and heart.

Each time you go through the breathing, affirmations, verses, and prayer, you calm yourself a little more. Depending on your level of anxiety, it may take more or fewer times through the process for you to feel God’s peace settle in your heart.




Conclusion of Use My 3-3-3 Method to Calm Your Anxiety


I hope my 3-3-3 method will be helpful to you, especially during long sleepless nights, when you are consumed by worry, stress, anxiety or any other emotions.

I printed this out and put it by my nightstand for easy access. I encourage you to consider doing the same for easy access.




Did you know…


Anxiety, worry, fear can be calmed with sincere gratitude. As we think of our blessings, our attitude turns away from fear and towards thankfulness.

If you haven’t already checked out my book/journal on gratitude, I’d like to share about it with you now.




Are you struggling to enjoy your life? The road to happiness, peace, and spiritual fulfillment starts with more gratitude!

Our lives get so busy that we don’t make time to slow down and observe the world around us. We’re stuck in our misery because those little things we once thought insignificant hold us back in their absence.

In this gratitude journal, you’ll experience inspiration and excitement through writing prompts, personal observations, and storytelling that will spark your joy once again.




Click the pink or purple image below to see more info on these books. They are identical except for the colors.


Experiencing Joy Through GratitudeExperiencing Joy Through Gratitude




Here are some other articles you may enjoy reading…


Nurture Your Body, Mind, and Spirit Through Self-Care

When Will the Waves Stop: Can Anxiety and Gratitude Coexist in our Minds

The Best (& Worst) Things You Can Eat When You’re Stressed





I’d love to have you join my Circle of Friends Newsletter and get joyful inspiration delivered right to your inbox once a month.

The link is below. And … Welcome!




Use my 3-3-3 method to calm your anxiety






  1. Pantea

    I love this article. I’m a therapist that works with children and adolescents who struggle with anxiety and I focus on teaching them mindfulness and breathwork to alleviate their anxiety. I also use affirmations and gratitude practices to help reduce my anxiety. I wrote an article on how to calm anxiety at night which is a great compliment to your post

  2. Tara B | Breakthrough Loading

    Great approach to get a handle on anxiety in three simple, tangible steps. Thanks for sharing!

  3. Alison

    I love these ideas. So helpful, thank you.

  4. Pat Simmons

    Much needed & much appreciated!


Submit a Comment

Your email address will not be published. Required fields are marked *

Skip to content