How 'Three Good Things' Helped Calm My Anxiety
When I was anxious, my mind always found something to worry about.
Small problems felt big. Good moments slipped by unnoticed. Every night, I replayed my mistakes. I couldn't stop overthinking.
Then my therapist taught me something so simple, I almost laughed.
It’s called “Three Good Things.”
At first, I didn’t think writing down three good things each day would help my anxiety. But I gave it a try.
And now, it's part of how I stay calm.
What Is the 'Three Good Things' Exercise?
The “Three Good Things” practice comes from cognitive behavioral therapy (CBT) and positive psychology.
When anxiety pulls your attention toward danger, mistakes, or what went wrong — this exercise gently pulls your focus back to what went right.
It trains your brain to notice the small positives again.
How I Practice 'Three Good Things'
Here’s exactly what I do:
- Every night, I sit quietly before bed.
- I pull out my journal or my CBT card.
- I reflect on my day and ask myself:
“What are 3 good things that happened today?”
- I write each one down.
- But I don’t just list them. I relive them.
For example:
- The warm sun on my face during my morning walk.
- My friend’s text that made me smile.
- That first sip of coffee that tasted perfect.
I close my eyes, and I try to feel those moments again — the sights, sounds, smells, and emotions.
That’s where the magic happens.
How This Exercise Helped My Anxiety
At first, it felt hard. My brain wanted to skip over the good stuff.
But after a few weeks, something shifted.
I noticed my mind starting to search for good things during the day, knowing I would write them down later.
Suddenly, small joys stood out more:
- The cozy blanket on a cold morning.
- A kind stranger holding the door open.
- The quiet moment with my tea before work.
And when anxious thoughts tried to take over, I had a growing list of good moments to remind me:
“You are safe. There is good here too.”
My sleep improved. My stress softened. My mood lifted.
The Science Behind 'Three Good Things'
Researchers in positive psychology found that people who practice gratitude and reflection exercises like this often report:
- Lower anxiety levels
- Better sleep
- Improved mood
- Stronger resilience to stress
- A healthier outlook overall
Why?
Because you're literally rewiring your brain.
Your attention shifts from scanning for problems to scanning for safety, comfort, and small pleasures. This balances your nervous system — exactly what somatic therapy and CBT aim to do.
How I Stay Consistent Using My CBT Cards
The hardest part with any new habit is remembering to do it.
That’s where my CBT Exercise Cards help.
One of my favorite cards says:
“Reflect on your day so far. Identify 3 good moments and write them down. Relive them by remembering them in detail.”
When I pull this card, it gently guides me to practice.
The more I do it, the easier it becomes. And now, even on tough days, I can always find 3 small good things.
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You Don’t Have to Fight Your Thoughts
Anxiety makes us feel like we must control every thought. But sometimes, all we need is to give our brain a new direction.
Three Good Things is my simple way to do that.
- No pressure.
- No big homework.
- Just a few calm minutes at the end of my day.
And it works.
Related Reads You Might Like:
- How I Used Somatic Therapy to Calm My Body
- How I Use CBT Cards to Calm My Morning Anxiety
- 3 Somatic Exercises That Help Me Sleep Better
Final Thought
Healing doesn't have to be complicated.
Start small. Start today. Start with one card.