Date Time of Day Location What was the actual feeling like, what was the sequence experienced? What thoughts were in your mind that accompanied the feeling, or occurred right after? What sensations and actions went with that feeling and thinking? What was the Bridge I used (Determination--red or Resistance--blue)? What was my modified thinking? What was my new feeling? What were the resulting sensations, appearance, and overt acts? What was my strongest stress point today? What was my strongest level of satisfaction with myself today? What was my best level of effectiveness or productivity today?  What was my best level of coping successfully with my feelings today?  What is your current level of hope for the future? What was the worst level of negativity or selfishness of some other people around you?
25-Nov 6:30 AM work-barn nervous and rushed getting ready for a dog show thought of how much I have to do today and how I still need to practice little irritable and tight-stomached Resistance--blue.  Thought of how the dog will do bad if I am not in a good mood myself.  Told myself to enjoy the day. positive blue thinking feeling eager to see how the class will go sensation of relaxation and smiling (1=very weak; 10=extreme) (1=very weak; 10=extreme) (1=very weak; 10=extreme) (1=very ineffectual; 10=extremely effective) (1=little hope or brightness; 10=extremely hopeful and bright) (1=almost no negativity or selfishness observed; 10=extremely strong negative or selfish behavior observed)
25-Nov 1:00 PM dog show anger and disappointment the dog broke on the long sit and I practiced that with her-I was angry with her sensation of some heat inside and tenseness Determination--red.  Told myself that she has not been to class for a month and was not taking it seriously and that we will do good next time and that she was better at many other things since the last show positive red thinking feeling pleased with some improvements relaxation, praised the dog and relaxed  
25-Nov 6:20 PM tire blowout on H1 felt distressed at being late to class, but happy to be alive thought of how I could have crashed had I been in the fast lane relief at how life works-since I was going slow because I had very little gas Resistance--blue.  Thought of how I am lucky to have been going slow and how it is good to have a cell phone, AAA, and how nice people were positive blue thinking felt glad to be alive calmness and no impatience in getting towed, etc. 7-worried about being rear-ended while waiting to be towed off the H1 7-proud of myself for being so positive in an adverse situation 6-had finished cleaning up everything well for my day off 8-reduced my anger at the dog in the class and did not fret while broken down 7-I think the future will be good 8-the guy who towed me had lots of trouble and was cursing because he was getting razzed by the cop on the scene
  What self-regulatory sentences did I say to myself? (1=very weak; 10=extreme) (1=very weak; 10=extreme) (1=very weak; 10=extreme) (1=very ineffectual; 10=extremely effective) (1=little hope or brightness; 10=extremely hopeful and bright) (1=almost no negativity or selfishness observed; 10=extremely strong negative or selfish behavior observed)
26-Nov 10:00 AM work-arena I was having a riding lesson and felt engaged and challenged as a trainer after the lesson I felt good about what I have done with training the horse and knew I could do more felt warm and good inside n/a n/a n/a n/a  
26-Nov 3:00 PM work feeling good to be working with such good people thinking of how caring the employees and employers are smiling and good feeling n/a n/a n/a n/a  
26-Nov 9:00 PM study felt distressed at having much material to cover I have to much to practice before the test Sat tightness in stomach Resistance--blue.  I told myself to pace myself throughout the week blue positive as I relaxed enough to feel good self-satisfied relaxation 3- little stress today 7-felt good after the riding lesson 7-felt productive as a horse trainer 8-dismissed any self-defeating feelings about being prepared 8-I think the future will be good 1-no negativity today                                                                                                                                                                                      
27-Nov 12:00 PM driving to meeting felt engaged with driving but relaxed thought of what I wanted to discuss at the meeting felt relaxed and hoped the meeting would resolve my study questions n/a n/a n/a n/a  
27-Nov 2:00 PM after meeting felt good that I can do well on the test Sat thought of how I have a game plan for my studies felt relieved n/a n/a n/a n/a  
27-Nov 7:00 PM at store felt rushed to get home and study thought of how I was wasting study time at the store tense and hurried movements Resistance--blue.  I told myself to relax as I could not study if I had no food in the house blue positive as I relaxed enough to shop normally focused on the task at hand in a more relaxed manner relief, relaxation 3-little stress today 7-felt good after the meeting 7-felt effective in my study plan 7-felt good about not becoming anxious or self-defeating 8-I think the future will be good 1-no negativity observed                                                                                                                                                                                      
28-Nov 9:00 AM study break felt good that I can do well on the test Sat thought I was doing very well in preparing for the test felt at peace, though engaged n/a n/a n/a n/a  
28-Nov 2:00 PM study break felt good that I can do well on the test Sat thought of how I had covered a lot of practice material felt urged to do more, but relaxed n/a n/a n/a n/a  
28-Nov 10:00 PM finished studies felt accomplished thought of how I should be able to cover all I need to by Fri eve. felt proud and relaxed n/a n/a n/a n/a 3-little stress, just busy 7-felt I studied well 7-felt very productive in my studies 5-neutreal, no negative feelings today 8-I think the future will be good 1-no negativity observed                                                                                                                                                                                      
29-Nov 8:30 AM breakfast felt relaxed thought of how I have a full day to study with no interruptions felt relaxed n/a n/a n/a      
29-Nov 2:00 PM study break felt good thought of how much material I have covered felt focused and proud n/a n/a n/a n/a  
29-Nov 8:00 PM dinner felt good thought of how to pace myself for the test Sat. felt relaxed n/a n/a n/a n/a 3-little stress, just busy 7-felt I achieved much material 7-felt very productive in my preparations 5-neutreal, no negative feelings today 8-feel good about the future 1-no negativity observed                                                                                                                                                                                      
30-Nov 8:00 AM breakfast feeling rushed to study thought of what I wanted to review today relief and exhalation Resistance--blue.  I assured myself that I could finish my studies by 5 PM blue positive as I relaxed enough to eat normally pleasant anticipation relaxation  
30-Nov 5:00 PM finished studying resolved as I am done studying thought of how I covered everything I needed to relief, relax n/a n/a n/a n/a  
30-Nov 10:00 PM bed a little nervous, but calm told myself not to worry about the test and to relax deep breath and resigned any thoughts of the test until the morning Resistance--blue.  I assured myself that I was a prepared as I could be blue positive as I relaxed enough to fall asleep relaxation calmness 3-no stress, just preparing for the test 8- I was satisfied with how well I had studied over the last month 8-I studied effectively 8-I kept myself from getting nervous or thinking self-defeating statements 8-I feel good about the future 1-I was not around any negative people today                                                                                                                                                                                      
1-Dec 8:30 AM very late for standardized test very alert and driving too fast as I hoped and wished to be allowed in the test thought of how terrible it would be to have to take the test in Feb., but how I could make it tight body and feeling energized/rushed Resistance--blue.  I kept repeating "please let me into the test and then I will do well" blue positive as I ran and entered the door just in time relief and composure as I need to relax and remind myself that I was well-prepared and ready relaxation, deep breath, focus on test  
1-Dec 1:00 PM leaving test felt proud of my performance that I did as well as I could have warm feeling in my chest, smiling n/a n/a n/a n/a  
1-Dec 8:00 PM watching movie relaxed and feeling loved good to be done with the test and have time for my boyfriend relaxation and loving feeling in stomach n/a n/a n/a n/a 9-left early but weird traffic (later found out from Kaneohe Parade) almost made me miss a test I spent $1000 on prep materials for and had studied hard 9-very satisfied with how I did on the test, well paced with no nervousness 9-felt I did well on the test 9- I was very good at not getting hysterical or mad at myself as I was terribly late and could have been locked out of the test. 9-I think this test will help me create a new and bright future 2-test takers seemed nice and slightly stressed today                                                                                                                                                                                      
   
   
Summary What was the actual feeling like, what was the sequence experienced? What thoughts were in your mind that accompanied the feeling, or occurred right after? What sensations and actions went with that feeling and thinking? What was the Bridge I used (Determination--red or Resistance--blue)? What was my modified thinking? What was my new feeling? What were the resulting sensations, appearance, and overt acts? What was my strongest stress point today? What was my strongest level of satisfaction with myself today? What was my best level of effectiveness or productivity today?  What was my best level of coping successfully with my feelings today?  What is your current level of hope for the future? What was the worst level of negativity or selfishness of some other people around you?
  What self-regulatory sentences did I say to myself? (1=very weak; 10=extreme) (1=very weak; 10=extreme) (1=very weak; 10=extreme) (1=very ineffectual; 10=extremely effective) (1=little hope or brightness; 10=extremely hopeful and bright) (1=almost no negativity or selfishness observed; 10=extremely strong negative or selfish behavior observed)
# good 13 8 10  
# bad 5 5 5          
# neutral 3 8 6          
Average Rating