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    3x3x3 Planning

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    The document describes a 3X3X3 plan for coping with distress. The plan involves using 3 different skills, 3 times each for at least 3 minutes. This structure is meant to last approximately 30 minutes and provide effective coping strategies. Examples of skills include distraction, acceptance, mindfulness, opposite action, and self-soothing techniques. Planning the specific strategies ahead of time makes coping with crisis easier by having a ready plan to follow.

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    3x3x3 Planning

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    59 views4 pages
    The document describes a 3X3X3 plan for coping with distress. The plan involves using 3 different skills, 3 times each for at least 3 minutes. This structure is meant to last approximately 30 minutes and provide effective coping strategies. Examples of skills include distraction, acceptance, mindfulness, opposite action, and self-soothing techniques. Planning the specific strategies ahead of time makes coping with crisis easier by having a ready plan to follow.

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    The document describes a 3X3X3 plan for coping with distress. The plan involves using 3 different skills, 3 times each for at least 3 minutes. This structure is meant to last approximately 30 minutes and provide effective coping strategies. Examples of skills include distraction, acceptance, mindfulness, opposite action, and self-soothing techniques. Planning the specific strategies ahead of time makes coping with crisis easier by having a ready plan to follow.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    59 views4 pages

    3x3x3 Planning

    Uploaded by

    Support
    The document describes a 3X3X3 plan for coping with distress. The plan involves using 3 different skills, 3 times each for at least 3 minutes. This structure is meant to last approximately 30 minutes and provide effective coping strategies. Examples of skills include distraction, acceptance, mindfulness, opposite action, and self-soothing techniques. Planning the specific strategies ahead of time makes coping with crisis easier by having a ready plan to follow.

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    of 4

    Burlingame-Lee, DBT 3X3X3 Plan 1

    Distress Tolerance/Coping Ahead: 3X3X3 Plan


    Part of coping ahead and tolerating distress is developing a plan ahead of time
    that you can use in a crisis or distressing situation. An easy way to develop this
    plan that will last approximately ½ hour is to use a 3X3X3 plan. The idea here is to
    plan on using 3 different skills, 3 different times, for at least 3 minutes. A sample
    3X3X3 plan might look like this:

    DT - Distract, ACCEPTS: CM/Dialectical Thinking: DT - Self-soothe: Notice


    Watch a funny YouTube ID “myths”(cognitive everything I can about
    Video distortions) and come up the taste of a piece of
    with healthy challenges candied ginger

    Repeat DT – ACCEPTS: CM/ Dialectical Thinking: Repeat DT – Self-soothe:


    Read something funny in Try to analyze the Notice everything I can
    an ironic and/or comic situation by thinking about the sensory aspects
    way about it from the of my favorite pillow or
    perspective of an alien blanket
    from another planet

    Repeat DT ACCEPTS: CM/Dialectical Thinking: Repeat DT – TIP skills:


    Think about a nice Fully participate in Ice-cold water, intense
    surprise you could plan something different, like movement for 1-5 full
    for a friend or family blowing bubbles minutes without
    member stopping, paired
    breathing and muscle
    relaxation

    A 3X3 plan can include whatever skill set you want. Other ideas might include
    ways to practice opposite action, thinking about options you have if you radically
    accept, planning out a DEAR MAN, drawing out the Wise Mind or the Describing
    Burlingame-Lee, DBT 3X3X3 Plan 2

    Emotions diagrams and analyzing your situation from a more logical point of view.
    Try to practice a skill that you haven’t used before. You could journal, draw, write
    a poem or story, listen to music (which can be a form of opposite action too),
    bake cookies, design a sanctuary space, take a walk, drink some cold water or
    have a hot cup of tea or coffee…the possibilities are endless.

    The key idea here is to plan ahead. I’ve found that distress tolerance and coping
    usually work best if there is something you can go to right away. Needing to think
    about what to do while you’re in crisis is very difficult, and that the less you have
    to do means that you’re more likely to be able to cope effectively. You have to
    fully participate in doing these, too – a half-hearted effort likely won’t have the
    effect you want. You need to fully throw yourself into doing these.

    Another key element here is to make sure you take a full three minutes on any
    one exercise. That’s the third “3” – 3 things, 3 times, for at least 3 minutes each.
    This gives your mind and body enough time to ride the wave of emotion and
    maximize your chances of being effective.

    The next two page includes a planning sheet and a blank 3X3X3 grid for you to use
    in planning. Before you jump into filling out the grid, consider ideas from each of
    the 4 skill sets that you might find useful; when you have that, begin putting them
    in place in your 3X3X3 plan.
    Burlingame-Lee, DBT 3X3X3 Plan 3

    Plan Ideas: Come up with as many ideas as you can from each category. Feel free
    to add more sheets if you need to.

    Core Mindfulness:

    1.

    2.

    3.

    Distress Tolerance:

    1.

    2.

    3.

    Emotion Regulation:

    1.

    2.

    3.

    Interpersonal Effectiveness:

    1.

    2.

    3.
    Burlingame-Lee, DBT 3X3X3 Plan 4

    3X3X3 Grid: Pick out ideas from three categories, and put them in each box. If you
    think you’ll need it, print out or make a second grid for a second plan. Make sure
    that you have what you need in order to carry out your plan. For example, if your
    plan includes watching YouTube, make sure you have access to the internet
    where you plan on watching.

    Skill Set: ___________ Skill Set: ___________ Skill Set: ___________


    Tool: Tool: Tool:

    Skill Set: ___________ Skill Set: ___________ Skill Set: ___________


    Tool: Tool: Tool:

    Skill Set: ___________ Skill Set: ___________ Skill Set: ___________


    Tool: Tool: Tool:

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