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Report 2: Customizing My Emotional Spin Cycle (Data Analysis)
Customizing My Emotional Spin Cycle:
Data Analysis
by
Michele Holland
Date: December 3, 2001
Instructions for this Report
(the address is:
http://www.soc.hawaii.edu/leonj/leonj/leonpsy15/g15report1.html)
For two weeks, I wrote down my emotions and feelings about things that happen in my life. After the first week, I realized I had the most trouble in the mornings and for the second week made sure to focus on my mornings. By asking myself questions and by using the global rating system I was able to find out information about myself
Sunday November 11th-
Morning- very tired, because my alarm went off in the middle of the night a could not get back to sleep. I was very upset and I looked miserable. My eyes kept closing and I think I yawned for a half an hour. In the afternoon at around two o 'clock I went to the ATM machine to get money for lunch. My stomach was growling. Turns out there were no money in my account. I hit the machine with my hand grabbed my card and speed off in my car. I am sure I was not making a happy face I was so hungry. This made me really mad at the bank and their stupid machines that never work. That night I came home to find my garbage spread around the whole house. My dog had got in the garbage and made a mess. I got really upset and yelled at my dog and put him in his cage. I grabbed the garbage and threw it back in the can. Now I was sticky and dirty and really pist.
Day one
1.) 8
2.) 6
3.) 4
4.) 4
5.) 7
6.) 7
Monday November 12th
Morning- Today my stupid alarm clock did not go off this morning, but it turned out to be ok because we didn?t have classes today. At first, my reaction was to freak out jump up and get dressed. In the middle of getting ready, I realized that there was no school today. Relieved I lay back down in my bed, turned the TV on, and just relaxed. It felt nice to get to sleep in. I felt great. Late that afternoon I went to the grocery store to get a sandwich and stuff to eat. I was in line and pushing the cart through the line because it was now my turn. The cart hit the credit card machine and it went flying. I screamed and everyone turned around and looked at me. My face got red and I was really embarrassed. I kept apologizing and I paid and got out of there fast. I have been lying in bed for two hours and I still cannot fall asleep so I decided to do my homework to put me asleep. So far not working. I have so much anxiety and I cannot stop tossing and turning. Every time I close my eyes a million thoughts are just running through mind.
Day two
1.) 6
2.) 7
3.) 4
4.) 5
5.) 7
Tuesday November 13th
Morning- I was so tired and my dog woke me up at five in the morning because he had to go to the bathroom. I think that the garbage made him sick. We were outside for only an hour but it felt like four hours. The sun came up while we were still outside and I almost fell asleep on the grass outside. I am sure that anyone who might have walked by me thought I looked pretty silly. The worst part was I had to get out the hose and clean up the grass. Now I was embarrassed because he made such a mess and I felt like he was my master for a moment. In the afternoon, I received a call from my sister. She was in such a bad mood she would not stop complaining. After a half-hour of listening and cursing her out in my head, I said I had to go. Hearing her negativity made me feel worse. I was now in a bad mood. I eyes kept rolling and I just got mad for no reason at all. This makes me feel mad and silly. To top off my night my boyfriend had called and said he had to work late. We always go to dinner on Tuesdays and now we cannot. Miserably I sit home and watch TV with the dogs.
Day Three
1.) 9
2.) 2
3.) 3
4.) 4
5.) 3
6.) 9
Wednesday November 14th
Morning- No milk I knew I had forgotten something at the store. How stupid am I? So irresponsible, now I have to eat a silly banana. This afternoon I went to visit my parents at the airport during there layover. It was a pain in the butt. They searched my car before I parked and there was such a long line. By the time I got into the airport, I only had a few minutes to spend with them. Even though it was short, I really enjoyed seeing them. It is always nice to get good hug from your mommy. I left smiling and happy. That night it was a pretty boring. I just relaxed and felt pretty good. I was a little nervous about my parents having a safe flight. I am scared to death of flying. I hope that I will be able to go to sleep.
Day four
1.) 3
2.) 6
3.) 4
4.) 6
5.) 7
6.) 5
Thursday November 15th
Morning- went for along walk we I woke up. This made me feel refreshed and ready to start my day. Motivated I got ready for my day. It made me feel really good to get out and breath fresh air. In the afternoon, I had to go to an appointment. On my way, home some old woman cut me off. I immediately thought to myself ?this lady shouldn?t have a license, she can?t even see over the wheel.? As I passed her I shook my head in disapproval. In the evening, I realized it was the beginning of my weekend. My boyfriend and I went out to dinner. They got my order wrong and I had to wait for so long. Our waiter was incompetent, how hard is it to write down what I wanted. I was irritated and pist, not to mention hungry,
Day five
1.) 9
2.) 9
3.) 5
4.) 2
5.) 8
6.) 8
Friday November 16th
Morning- tried to start out my day positive. Decided to meditate. This was very helpful and a wonderful way to start my day. I felt good and very positive about the possibilities today had. I went to the beach and brought myself a book to read. It was so good I am really getting into the book. It is so much fun. On the way back from the beach, I met my boyfriend for a couple of cocktails. We had a good time and then we came home and watched a good movie.
Day six
1.) 1
2.) 8
3.) 7
4.) 7
5.) 9
6.) 1
Saturday November 17th
Morning- Woke up early and went to the beach with my friends. First, we stopped at McDonalds and got breakfast to bring to the beach with us. We were having so much fun just hanging out and snorkeling. We saw so many pretty fish. It is so beautiful under the water. It is a whole other world under there. We left at noon because we were all getting a little burnt. When I got home this afternoon, I took the dogs to the Dog Park. I could not find a seat in the shade. It was hot and sticky. My shirt was sticking to my body and sweats dripped down my face. What is wrong with this place is it that hard to have more seats in the shade. I found a place on the dirty grass and sat very unhappily. At night, I watched another movie with my boyfriend and fell asleep on the couch.
Day Seven-
1.) 6
2.) 7
3.) 7
4.) 6
5.) 7
6.) 6
Week Two
While using the bridge to help with my emotional spin cycle, I figured out some ways to help with some of my negative emotion. I realized that the mornings seem to be where I have the most rage. I also feel as if there are solutions to help with my mornings. The red bridge is negative to positive thoughts and the blue bridge is positive to negative. During week two, another step is added to help figure out what your emotions are.
Sunday November 18th
Morning example 1
My alarm clock did not go off again. This really made me mad, I felt like throwing it across the room. I could not believe the alarm clock was such a piece of crap. Under my breath, I was actually calling it names, as if it could hear me. I gave the alarm clock my best evil eye and walked out of the room. I needed to use the red bridge. Negative charged thoughts changed into positive thoughts and actions. My modified thinking was to deal with it and maybe go out and buy a better alarm clock. I felt my emotions start to ease up and almost a smile breaks through my mean exterior. I went to the store, taking action made me feel proud of myself and I realized by the end that I had solved my own problem. I gave myself a pat on the back.
Example 2
While driving home from the store, I was in some horrible traffic. Normally this would frustrate me. I am usually calling driver?s names in my head. Since I had been feeling positive about my alarm clock, I felt myself carrying it over to the driving. I was now having positive thoughts about two things that I had done. This made me feel even better that I was able to control my emotions and keep the positive bridge going. Now I felt even better about myself. So far, the bridge is really working for me.
Example 3
When I was parking my car and I hit the wall. I became really upset, I was yelling at myself out loud. How could I be so stupid? I knew it was close but I did not think it was going to hit. This was the first time I saw the blue bridge. I realized it could go from positive to negative a lot faster then the red bridge. I was so mad at myself; I felt my temper coming at for some reason I could not stop it. I was sad and upset I actually began to cry.
Day one
1.) 9
2.) 9
3.) 8
4.) 6
5.) 6
6.) 4
Monday November 19
Example one
My alarm clock woke me up on time today. This made me feel really good, I was proud of myself for solving a problem situation. I felt refreshed as I woke up, I yawned and stretched out my arms. The red bridge helped me to sustain my positive thoughts. I kept on telling myself that I had done a good job. Every time there was a doubt in my head, I would reassure myself. I kept my positive thoughts positive. The sensations were all of good nature.
Example Two
I had to go to the dentist that morning, I had completely forgotten. When I got to the doctor?s office, I had to wait an hour just to get my teeth cleaned. This sucks I thought to myself, I do not really want to be here in the first place and now they?re going to make me wait. What nerve they have. I went up to the counter and rudely asked the woman how much longer I would have to wait. This is when I used step number four the red bridge. I told myself it was not the women?s fault she was just doing her job, and that I would get good service while I was in the chair. He was just doing his job thorough. My new feeling was positive I could not wait to have clean teeth. I realized that to show off my clean teeth I would have to smile, so I should get myself in a better mood. Therefore, when I left I apologized to the woman behind the counter and left with a big smile on my face. This turned into Example three. I realized by saying some self-regulatory sentences I could keep my mood on the positive side.
Day two
1.) 6
2.) 8
3.) 5
4.) 7
5.) 7
6.) 4
Tuesday November 20th
Example One
I forgot to set my alarm last night so it did not wake me up. How could I have forgotten to set the alarm? I was not really mad I was more disappointed in myself for lacking responsibility. I was shaking my head as I rubbed my eyes and got out of bed. I used the red bridge and told myself that I had made a mistake and to let it go. I kept telling myself that everyone makes mistakes and that I need to learn hoe to forgive myself. My new feeling was to accept what I had done and to move on.
1.) 5
2.) 7
3.) 6
4.) 8
5.) 7
6.) 5
Wednesday November 21st
Example one
This morning has been ok. I woke up early and went for a walk with m dog. The air is so fresh. I can smell all of the flowers around me and I am wondering why I do not go for walks more often. I am smiling I felt like running so I did. It was exhilarating, but then I got pretty tired and slowed down and began to walk again. I had no clue where the sudden burst of energy came from but I liked it. I decided I liked the way I felt and told myself I was going to try and do this everyday. I felt that I had a new hope for my mornings. I had felt good that I had gotten out of the house early and exercised. I felt positive.
Example Two
I went to take a shower and there was no hot water. I waited and waited but it never even got warm. Now I was mad that I went for a walk because I was all sweaty and I could not shower. I started swearing at the shower as if it was alive. How hard is it to make water warm? I needed the red bridge. I kept on telling myself that even though it was cold I could still shower. I realized that it was not that big of a deal. Cold water never killed anyone. Did it? I felt more positive and I jumped in the shower and bit my lip. I could handle the cold I was a big girl. After I felt satisfied with myself. I completed something, solved yet another situation.
Day Four
1.) 6
2.) 8
3.) 7
4.) 8
5.) 9
6.) 2
Thursday November 22nd
Example One
Woke up this morning on time and went for a walk as if I said I would. I was proud of myself for walking two days in a row. It felt like I was in control of my life and my feelings and emotions. It was amazing how a little walk could make me feel so positive. I kept on telling myself that I had done a good job. When I got home, I decided to start a walking journal. This made it feel real because I saw it on paper. I was happy.
Example Two
As I drove in my car today I brought my positive thoughts with me. When someone would cut me off, I let the negative emotions fly out the window and made an excuse for the person that cut me off. I would say to myself that they were having a baby, or there little kid was in the back with a broken arm. By allowing other people to make mistakes, I was less frustrated and had less road rage. This made me feel good about myself. I guess my walk was helpful.
Day Five
1.) 3
2.) 9
3.) 9
4.) 10
5.) 8
6.) 2
Friday November 23rd
Example one
Today I woke up and went for a walk again. This has been a good way to start my day out with positive thoughts. I just walk around daydreaming and enjoying the beauty of Hawaii, which I take for granted way too often. This made me feel good about myself and proud.
Example Two
I went to class and took really good notes and asked a lot of good questions. This made me feel good about myself. I have a had a couple days where my emotions continue to stay positive. Whenever I felt a negative emotion, I would reassure myself that it is so much better for my health for me to be happy.
Day Six
1.) 2
2.) 9
3.) 8
4.) 8
5.) 9
6.) 2
Saturday November 24th
Example One
Continued with my walk but today I stepped into dog poop. I was pist and of course I was really far away from my house. I wanted to strangle someone but tried to bridge my negative emotions into positive ones. This was difficult since they were my brand new walking shoes. Don?t people clean up after their animals how hard is that? People are so inconsiderate. I walk faster as I get closer to home. I realized it was no big deal and after a little cleaning, they will be like new again.
Example Two
Went to the beach and relaxed it felt well. I have not been able to relax that much so it felt nice. I remained positive and felt very good about myself. Stayed for the day and ended up falling asleep.
Example three
When I feel asleep, I got super sun burned. It hurt and I was mad at myself for falling asleep. I new I would feel it even worse as the night went on. I tried to remain positive as I lathered my arms and legs with aloe. This was soothing and I realized that it was not as bad as I thought so I will need to be careful of the sun for a while.
Day Seven
1.) 9
2.) 8
3.) 7
4.) 7
5.) 6
6.) 4
Over the last two weeks, I learned a lot about my feelings and how they effect each and every part of my day. I also found out that you are the only one who can transfer your negative thoughts into positive thoughts and actions. Using the global rating scale helped me to see if I improved any. Overall, I found the whole exercise rather useful. It is always good to get more in touch with my inner feelings.
Contact Information:
Email:
Michele Holland
©2001
University of Hawaii
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12/17/01
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