Customizing My Emotional Spin Cycle:
Data Analysis
Psychology 409a, Fall 2001, G#15
Dr. Leon James, Instructor
By: Wes Shinkawa
December 3, 2001 Instructions for Report #2
Introduction
The first principle we had to learn was the terms used to describe our emotions, feelings, thoughts, etc. This was highlighted in our Report #1. Based on the information we had attained from this project, Report #2 shifts our focus away from the defining of terms to utilizing the new concepts as we understand them.
It is a necessity for each individual to recognize and utilize the emotional spin cycle. In today’s rushing society, it helps everyone to slow down and realize the emotions that they are feeling without the adverse effects of violence and hostility. With more knowledge and exposure to this fairly new concept of the emotional spin cycle, society will be headed on a much safer and clearer path. In the future we should expect more courtesy and less violence on the roads and streets. The emotional spin cycle not only helps us to recognize specific feelings, but aids us to make the bridge/connection to the positive side before things get out of hand.
Citation: "Customizing My Emotional Spin Cycle: Annotated Bibliography" Internet. November 20, 2001. Available: http://www.soc.hawaii.edu/leonj/409af2001/shinkawa/report1.html
The Three step program, which was designed by Dr. Leon James and Dr. Diane Nahl, was created to support driver’s vast personalities. The first step of this program is to acknowledge that one does not have enough control over their emotions when they are behind the wheel. Therefore, it is necessary to realize the need to gain better control over negative emotions. The second step is to witness oneself by utilizing self-observation methods and behaviors while behind the wheel. The last step is to modify the negative behaviors in each emotional spin cycle level, one at a time. The data analysis in this project is based on this method.
During the first week, I tried to observe my behaviors and emotions as closely as possible. Table 1 describes specific events that happened throughout the day and describes what kind of emotion I was feeling at the time. Colored letters indicate in which emotional zone I was in. Refer to emotional spin cycle.
A.M. |
Noon |
P.M. |
|
Sun |
Overslept and missed church. Regret Zone4 | Wasted my time playing video games. Angry for being laziness. Zone 1, 2 & 3 | Because I was playing video games all day, I didn’t study for my exam. Anger and regret. Zone 4 &5 |
Mon |
Went to work at 5:45 a.m. because a worker called in sick and I felt miserable. Zone 4 | Had to go to school. Lots of rude drivers on the freeway. Angry. Zone 1 | Instead of buying a birthday gift, I bought a CD for myself. Regret & angry Zone 5 & 6 |
Tues |
My umbrella broke while walking to class, I
felt miserable. Zone4 |
Got a bad grade on one of my quizzes. I was surprised and angry. Zone 1 &4 | Went to the bowling alley to hang out with friends. Relief stress. Zone 9 |
Wed |
Got to the office early, but forgot the key at home. I was angry. Zone 4 &5 | Driving to town for a meeting and someone almost hit me on the freeway. I was angry and yelled at them. Zone 1, 2 & 3 | Went to the bowling alley to hang out with friends. Relief stress. Zone 9 |
Thurs |
Couldn’t understand the guest speaker and I was frustrated. Zone 2 | Had to wait in the rain because of an anthrax hoax. Anger. Zone 2 | I couldn’t check my e-mail because something was wrong with my computer which left me frustrated. Zone 3 |
Fri |
Professor told me that he was missing one of my assignments. Frustration and Anger Zone 1, 2 & 3 | My Interviewee was late for the scheduled interview time, I experienced Frustration and anger. Zone 2 | Came home very late from work and didn’t call my girlfriend. I experienced Regret. Zone4 |
Sat |
Didn’t get to go shopping because I overslept. I was frustrated with myself Zone 3 | Couldn’t’ get the VCR to work properly. Frustration. Zone 2 | Went to a restaurant with bad service. Frustration. Zone 2 |
table1.
I noticed that majority of my negative emotions are focused around frustrations. My anger seemed to stem off of my frustrations and other negative emotions. On the other hand, on the days that I went down to the bowling alley to hang out with my friends, I experienced a heightened sense of satisfaction.
Based on six different criteria, I gave points to each day. The following is a rating scale:
1) What was my strongest stress point today: (1=very weak; 10=extreme)
2) What was my strongest level of satisfaction with myself today: (1=very weak; 10=extreme)
3) What was my best level of effectiveness or productivity today: (1=very weak; 10=extreme)
4) What was my best level of coping successfully with my feelings today: (1=very ineffectual; 10=extremely effective)
5) What is your current level of hope for the future: (1=little hope or brightness; 10=extremely hopeful and bright)
6) What was the worst level of negativity or selfishness of some other people around you (1=almost no negativity or selfishness observed; 10=extremely strong negative or selfish behavior observed)
(1) |
(2) |
(3) |
(4) |
(5) |
(6) |
|
Sun |
9 |
3 |
3 |
3 |
6 |
1 |
Mon |
5 |
6 |
4 |
4 |
6 |
8 |
Tues |
9 |
10 |
8 |
1 |
8 |
10 |
Wed |
4 |
10 |
9 |
8 |
10 |
7 |
Thurs |
7 |
7 |
10 |
8 |
8 |
3 |
Fri |
6 |
9 |
7 |
7 |
8 |
5 |
Sat |
4 |
8 |
8 |
7 |
7 |
1 |
Table 2: Results of analyzing data for week 1
According to this chart, it shows that the times unto which I received the highest amount of anger and frustrations was during the times when I was either at or going to school or work. I guess those two make a deadly combination. I noticed that I also received negative zones when I didn’t make productive decisions. When I wasn’t getting what I think I deserved, I got upset. However, there were two instances, in which I went to the bowling alley with my friends, and I received high satisfaction marks. During these times, nothing really bothered me as I felt as though I was in zone 9.
Sampling in week 2 involves the third step of three step program I described before which is modifying the behavior and emotions. In week1, I witnessed my emotions and acknowledged that changes definitely needed to be made inorder for me to live a healthier lifestyle. I believe that it is detrimental to an individual to stay in a particular negative zone for a long period of time. I think it would be beneficial to share the process unto which people can control their anger and frustrations. In week 2, I witnessed my emotion as I did in week1, but this time made effort to modify my emotions by saying self-regulatory sentences, or motivational speeches to myself. The purpose of the use of self-regulatory sentences was go from the negative zone to the positive zone in the emotional spin cycle.
A.M. |
Noon |
P.M. |
|
Sun |
Mad breakfast for my family Satisfaction. Zone 10 | Frustrated by lack of money to go shopping. Zone 2 Said "there will be other sales in the future." Zone 8 & 11 crossing red bridge | Went to a birthday dinner. Zone 10 |
Mon |
Didn’t want to go to school. Zone 4 & 5 Said "there is only a few more weeks left in this semester." Zone 8 crossing blue bridge | Tons of traffic on the freeway. Zone 1 & 2 Said "take your time, school will always be there." Zone 7 crossing | Did not study. dissatisfaction with myself. Zone 4 Said "I will finish it up first thing tomm." Zone 8 crossing. |
Tues |
Stuck in the back of slow-driving car. Frustration. Zone 1 & 2 Said "don’t worry, I will eventually get there." Zone 8 crossing red bridge | Worked productively in school. Zone 12 | Went to the bowling alley with my friends. Zone 10 |
Wed |
Got many complaints from customers at work. Anger Zone 1 & 2 Said "maybe there was a confusion" Zone 11 crossing red bridge | Got bad grade on another exam. Dissatisfaction and depression Zone 4 & 5 Said "I'll study harder for the next exam" Zone 8 crossing blue bridge | Went to the bowling alley with my friends. Zone 10 |
Thurs |
Almost witnessed an act of road rage on the way to school. Anger Zone 1 & 2 Said "They must be in a hurry" Zone 11 crossing red bridge | Studied hard in Sinclair Library for 2 hours. Satisfaction Zone 7 | Neighbor making noise late at night Anger & frustration Zone 1, 2, & 3 Said "It the noise will all pass soon" Zone 8 |
Fri |
My supervisor set up a bogus meeting with me. Frustration Zone 1 & 2 Said "He must not have anything better to do." Zone 8 | Didn’t eat lunch, just continued to work. Regret, Zone 7 Said "At least I might be able to lose weight." Zone 9 | Bothered by smokers in a restaurant. Angry & hate Zone 1 said "he must really need help." Zone 8 |
Sat |
Woke up early and washed the car. Zone 7 | Cleaned the house. Washed the laundry. Zone 7 | Annoyed by rude cashier at Wal-Mart. Zone 1 & 2 Said "she must be having a harder day than I am" Zone 11 crossing red bridge |
table 3: Observation of my emotion in week2
Compared to week1, there were many stressful situations, but by using self-regulatory words, it took shorter time for me to calm down and enter positive emotional zone. I feel strongly that if people were to utilize this magnificent technique, it will help their overall attitude and behaviors.
As I did in week1, I analyzed my behavior using the same global rating scale.
(1) |
(2) |
(3) |
(4) |
(5) |
(6) |
|
Sun |
1 | 7 | 5 | 7 | 9 | 0 |
Mon |
6 | 3 | 2 | 7 | 9 | 3 |
Tues |
5 | 10 | 10 | 10 | 10 | 9 |
Wed |
9 | 7 | 8 | 9 | 5 | 6 |
Thurs |
7 | 7 | 8 | 9 | 7 | 10 |
Fri |
7 | 5 | 5 | 6 | 8 | 8 |
Sat |
4 | 6 | 6 | 8 | 7 | 8 |
Table 4: Points for analysis scales, week2.
Discussion
Based on the global rating scale mentioned above, the results shown in the following charts are quite startling to me. It was quite amazing how my stress levels were so high in the first week, but when modifications were made, stress was reduced. The spin cycle became more visible as I did the modifications during the second week of study. With all of the anger an frustration that surrounded that week, it was well present that modifications needed to be made.
I believe that taking responsibility and control over the choices I make in my life really helped to make me realize that to every bad side, a good can come out of it, you just have to find it.
The Bridge Technique
The way in which I combated the negative thoughts and feelings during the second week of this research was by utilizing the bridge technique. What the technique does is it allows one to shift their negative feelings and emotions over the bridge to the completely opposite possitive feeling. In order for this technique to be most effective, each individual must first be able to acknowledge and recognize their own feelings. As soon as they feel negativity, they must create that bridge and convert the negative feeling and behavior into a positive one inorder to live a happier and more peaceful lifestyle. Using the global rating scale below, you can see how much of a difference the bridge technique had made in my life for just two weeks. Imagine the possibilities when one can incorporate this technique into their everyday life.
Global Rating Scale |
Week #1 avg. |
Week #2 avg. |
| 1. Stress | 6 |
5 |
| 2. Satisfaction with self | 7 |
6 |
| 3. Effectiveness/productivity | 7 |
6 |
| 4. Successful coping | 5 |
7 |
| 5. Hope for future | 7 |
7 |
| 6. Negativity or selfishness of others | 5 |
6 |
Conclusion
Like I stated in before, I was definitely unaware how this Emotional Spin Cycle really would play a part in my life. As the semester went on, I got to see first hand how the knowledge and awareness of one’s own emotions and feelings can ultimately effect the behavior. I have come to be a strong believer that there is solutions to every situation. It is up to each and every one of us to help build that bridge from the negative to the positive zones. This class has been a lot of fun. Dr. James is a great asset to all drivers around the world.
References
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