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Posts

08 December, 2025

The Three M Rule for Emotional Intelligence

Dmytro Telushko

Dmytro Telushko is a psychologist and author of MriyaRun. He writes about emotions, boundaries, relationships, self-esteem, life scripts, and creates practical self-therapeutic tools for gentle self-exploration.

A practical three-step model for noticing and naming emotions, then choosing a responsible action in self-regulation and communication.

This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.

By Dmytro Telushko

Emotions are energy. In their pure form, they are neutral, like electricity. It can light up your home (warm up a relationship) or it can burn out the wiring (destroy trust).

To make this energy work for you, it is important to pass your feelings through a simple mindfulness filter. Before you unleash what is boiling inside, check the situation against three parameters: Place (Misctse), Moment (Moment), Measure (Mira).

When we ignore this filter, we risk turning into "emotional terrorists" or withdrawing into ourselves, accumulating psychosomatics. Using this rule does not mean banning emotions. It means respecting your feelings: you give them the best conditions to be heard.

Is this space suitable for experiencing this particular emotion?

Safety Context: Do you feel safe enough here to open up? Is it safe for your partner?
Public or Private: Sorting out relationships in the middle of a supermarket, at a meeting, or in a hallway where children are walking is a violation of social boundaries. Public conflict forces the other person to defend not the truth, but their reputation, which only increases resistance.

Rule: "I choose a space where I can be heard, and where my emotion will not harm dignity or the environment."

Is this time right for you and for your interlocutor?

Interlocutor's Resource: Is the other person ready to perceive your emotional message now? Starting a difficult conversation when a husband or wife has just crossed the threshold tired is a strategy for guaranteed defeat.
Your State: Are you controlling the emotion now, or is it controlling you? Sometimes it is better to take a pause ("time-out"), write down thoughts in an emotion diary to regain the ability to think, and only then speak.

Rule: "I speak about important things when there is time, attention, and biological resource for dialogue."

Is the strength of my reaction adequate to what happened?

Stimulus Adequacy: If you react to a broken cup (a trifle) as if it were a betrayal (a catastrophe), it means you are "dumping" previously accumulated anger. This is unfair to the situation and the partner.
Form of Delivery: Anger can be expressed by screaming and insults (destructive measure), or by a firm tone and "I-statements" (constructive measure). To calibrate your feelings, it is useful to use emotion posters to accurately name your state.

Rule: "My reaction is proportional to the event. I do not use the current trifle to vent everything that has accumulated over the years."

Let's look at how this works in real life. Situation: Andriy comes home tired and forgot to buy groceries. Olena is hungry and was waiting for him.

Scenario 1: Autopilot (All three "Ms" are violated)

Andriy opens the door, hasn't even taken off his shoes yet. Olena (from the hallway, loud voice): — Well, finally! Where have you been? Did you buy food? What, forgot again?! I knew it! You don't care about anything, you only think about yourself, just like your mother! I'm sitting here hungry, and he's out walking!

Result: Andriy, who already felt guilt and fatigue, "shuts down" or explodes in response. Scandal, evening ruined, no dinner. Error Analysis:

Place: Hallway (threshold) — this is a transit zone, not a place for dialogue.
Moment: Andriy has no resource, Olena is in affect.
Measure: Mentioning his mother and generalizing "you always" is a nuclear explosion in response to a forgotten carton of milk.

Scenario 2: Conscious Living (The 3M Rule)

Olena sees that Andriy is without bags. She feels a flash of anger. She takes a breath and checks:

Place? Hallway — no. Let's go to the kitchen.
Moment? He is tired. I'll give him 10 minutes to change. I'll drink some water or pull a card of the day to switch gears.
Measure? I'm angry not because he is "bad," but because I am hungry. I will express this, but without insults.

(15 minutes later in the kitchen) Olena (calm, firm voice): — Andriy, I got very angry and upset when I saw that you came without groceries. We agreed, and I was counting on this dinner. It is unpleasant for me when my requests are forgotten. Andriy: — I'm sorry, it was a terrible day, it slipped my mind. Let me order a pizza quickly or run to the store?

Result: Emotion expressed, boundaries marked, conflict resolved.

Щоденник Вдячності

Goal: Learn to turn on awareness a second before the reaction.

Part 1. Retrospective Recall a situation from the last week when you regretted your reaction. Write it down in your self-reflection diary and analyze: where was the failure? Wrong place? Wrong time? Too strong a reaction? Write down how it could sound perfectly.

Part 2. Algorithm "Pause of Three Breaths" Next time you feel overwhelmed:

Take a physical pause. Be silent.
Breath 1: Ask yourself: "Where am I?" (Place).
Breath 2: Ask yourself: "Is it timely?" (Moment).
Breath 3: Ask yourself: "What is my goal?" (Measure).

Metaphoric Cards “My Myth: The Hero’s Journey”

Hint from MriyaRun: If it is difficult for you to catch the moment yourself, use metaphorical cards. When you feel anger, pull a card blindly with the question: "What is really behind my anger right now?" The image on the card will switch the brain from "fight" mode to "think" mode, automatically restoring the correct Measure.

The first M is to mindfully notice the body signal, emotion, and context. The second is to make meaning by asking which need, value, or threat the state may signal. The third is to move through one manageable action, pause, request, or boundary. The rule does not demand quick calm and cannot replace help when distress escalates, recurs, or disrupts daily life.