Here is a run through of the 3×3 Pattern that many folks are using as a way to calm or decrease the stress response when feeling anxious, overly excited, upset and otherwise bent out of shape.
The pattern has a simple series of steps:
- Say allowed 3 things you can see outside of you, in the world around you.
- Say allowed 3 things you can feel inside of you.
- Say allowed 3 thinfs you can see outside of you – could be the same, could be different.
Now ask a simple check in question: “Do I feel the same now or different in any way?”
- When you feel good enough to go on with life, move on to your other things to do.
- If you notice things improving but not quiet there yet, do another round or two.
- If you still feel really challenged, keep doing it but – slow down; don’t worry about choosing the right things to look at; decrease the number of things you feel inside from 3 to 1 or 2; shorten the amount of time you pay attention inside and lengthen the amount of time you; do the pattern with another person taking turns (over the phone works well for this too).
- And if, all this does is makes you feel more distressed, obviously you should not do it and find somewhere else to put your attention in a way that you’ve found to be less distressing.
The video below will share a bit of the pacing of how this is usually done.
(A review of the science of why this works for many people to quiet or deminsih their stress response; adaptations that can be made and therapeutic lineage of where this attentional pattern comes from – which we’ll call Part 2 – will come in July 2018).
You can play along, see if you notice things being the same or different in any way after you do the 3×3?
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