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You did not mention your car model and mileage, but,you probably did not hurt your transmission. I am not sure what you mean when you say you were in 3rd and shifted back to 3rd. But I am guessing you are refering to being in overdrive (4th). So if the problem is the transmission is not upshifting to overdrive (4th), it is probably a problem with your overdrive relay. Check the FAQ for 700/900 for more info on how to repair.
Also, the items in your rant can also happen to 4 cyl cars. They are normal repair/maintenance items for all high mileage older Volvos.
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