EMOTIONAL SPIN CYCLE:
DATA COLLECTION AND
ANALYSIS
DATE: APRIL 20,
2002
BY Sublime
Dr. Leon James, Instructor
My Professor is also know as Dr. Driving
Theory and Purpose of this Project:
This is the
second of 2 reports for my Psychology 459 class at the University of Hawaii at
Manoa. The class title is Analyzing the Daily Emotional Spin Cycle.
Report 1
focused on defining:
Cognitive
scripts:
are models, scripts or examples of behavior that are laid-out to assist or
encourage a person to make hopefully appropriate behavioral responses
Behavioral
routines:
are ways of behaving in certain situations that are adapted to the needs of
society.
Cognitive
appraisal: is the self-consulting that results when someone is attempting to
improve their perceived look on themselves in order to think positively and
quit their destructive thoughts.
Emotional
intelligence: is the type of intelligence that involves the ability to monitor
one's own emotions, others' emotions and to use this information to
productively and successfully guide one's actions and thinking.
Report 1 also
explained the Emotional spin cycle and the diagram of the theory. Further more,
it listed five internet sources for each of the defined terms above with
reasons why they apply to the "Emotional Spin Cycle". To view report
1 please click here.
The emotional
spin cycle is something that everyone goes through multiple times a day. It
starts when a situation happens, the first thing that occurs is feeling which
then is followed by our thinking and last, our acting-out occurs. This can be
called the three-fold-self.
The blue and
red bridges represent alternative, better resulting routes of behavior.
As the diagram
of the theory below shows, the red bridge is taken to avoid aggressive
destructive behavior towards others and the world, while the blue bridge is
taken to avoid self-destructive behaviors.
The four
options theory and its two bridges is the basis of my studies.
Below is the
diagram on the theory and what options or directions can be played out.
This theory
helps us make better choices as we face our daily spin cycles. It is a model to
follow in times of disruption.
Taking the
bridges when thinking negatively about others or cynical about our self is very
important to having a positive rational you. We are trying to stamp out the
animalistic natures of irrational destructive actions and putting a stop too
our own self-disrupting.
Again,
everyone goes through this cycle many times a day. The way you handle the cycle
can greatly improve the quality of your life.
Next time you
are in a situation that makes you feel depressed or angry remember the options
you have and that you can avoid destructive behavior.
Memorizing the
above chart has helped many people overcome impaired and negative thinking and
acting out. Take time and study it. From relationships to your own self-image,
it will prove very helpful for you in life.
Implications of the Bibliography in Report 1
The content in
the bibliography implies that our society has many problems that are being
looked by some educated people but the majority of society is not hearing about
the strategies and methods for overcoming their problems. There are tons of
books and internet self-help sites but who is really reading these sites and
who is missing out on help.
Stress and
conflicts are the focus of our media, entertainment and interests. I donât
believe that this attitude is inborn. Years of living in a society that
idolizes or creates heroes out of individuals that are aggressive, muscular,
revengeful, mouthy and violent just encourage us to behave as animals do.
Irrational thinking and acting is often applauded and laughed at. Bank robbers
and thieves are suppose to be the stars of the show, which the audience finds
themselves supporting and hoping that they can pull off their operation.
Today, if we
could teach the Emotional Spin Cycle in schools at a young age of 10-12 and
continue this education through out the students academic life I strongly
belief we would have a much different society and people would deal differently
and more positively in many stressful, negative situations. I think there also
would be less depression and mental problems that are created early in oneâs
life because of irrational beliefs.
The Emotional
Spin Cycle can explain the failures or problems of peoples behaviors. They are
not crossing the bridges when feeling negative about others or themselves.
Destructive behavior is prominent in our media and lives. I strongly believe
that if society followed the bridges on the Spin Cycle because they understood
their options and their illogical thinking, that a huge step in the human
evolution of our species would occur, separating us far from animals.
In the future
again I say we need to teach our students, children and all we can reach about
the Emotional Spin Cycle and the options you have. Without this information and
knowledge, little can be done to change our destructive behaviors.
I believe
society and itâs logic is moving forward. Just 50 years ago blacks were not
allowed in white schools! In the next 50 years I could predict a different
society if there is an effort now to teach such methods and alternative ways of
thinking such as the Emotional Spin Cycle provides.
Some great
information can be found at the site right below. The instructor has laid out
extensively all you need to know about thinking rationally and understanding
your own emotional spin cycle.
http://www.soc.hawaii.edu/leonj/leonj/leonpsy16/g16reports-instructions.html
- Four-Options
A course could
be created out of this information for young children and adolescence, which
would help them understand themselves in that very difficult time of their
life.
DATA COLLECTION AND
ANALYSIS
The Threefold self:
Each person
has a threefold-self that occurs when a situation arises. Again it involves the
feeling (affective part) that occurs immediately with little control of
ourselves, it is then followed quickly by thinking (cognitive part) which could
be rational or irrational. You are able to take a positive or negative route
here which will lead to your acting out and sensations (sensorimotor part) that
will be either destructive or constructive.
Each one of the options below has the
threefold self incorporated
into it, which will play out accordingly to the Four options
theory chart above.
Option 1: The threefold self is negative towards
others and the world
Option 2: The threefold self is positive
towards others and the world
Option 3: The threefold self is negative towards
self
Option 4: The threefold self is positive towards self
There is two
parts to the threefold self, the domain of the inner-self or private side and
the domain or look on the outside world and others. A person can choose to look
negatively about others and/or self or positively about others and/or self.
Everyone has the ability to choose to cross the bridges away from the negative
destructive views into the positive views. Irrational thinking is a factor in
not crossing the red and blue bridges.
Laying out the
threefold self allows a person to understand the process they go through and
with understanding can come improvement.
I now see
myself differently and will never forget this technique even if I want to act
destructively I will know I am wrong and will feel bad for not crossing the
bridges. The psychology of a person definitely is intertwined with the
threefold self. I believe this "tool" is a priceless one for my
toolbox that I will carry for life.
Data Collection:
My design for
collecting data on my emotional spin cycles was as follows. For three days I
recorded my feelings on a certain situation that I am placed in each day at
relatively the same time. For these first three days (Baseline observations) I
didnât use bridge crossing techniques I just followed what I always had done.
The next three days I used the intervention of the Bridge technique to shape my
thinking and acting out into a more positive constructive way. Each day I
recorded my feelings, thinking, and acting out. I could see an improvement in
satisfaction and self-improvement when intervention was used.
The bridge
crossing is essential in that it provides constructive, supportive thoughts and
actions. Without the bridges a negative cycle occurs and just gets worse until
I am feeling, thinking and acting destructively towards others and myself.
Since taking this class I have been practicing this technique of bridge
crossing and it has helped to make me feel better.
My words to describe the Emotional Spin Cycle:
The emotional
spin cycle is one that everyone goes though each day. It is the affective,
cognitive, sensorimotor cycle that a person deals with when a situation is
presented. It can be a never ending depressive cycle if one gets caught in the
destructive, no bridge-crossing downward spin.
Spin as found
in the dictionary has many meanings such as:
"to turn
or make something turn round and round rapidly". Round and round our spin
cycle goes, each decision effecting the next. The next word is cycle which
rightly follows spin means: "a sequence of events that is repeated again
and again, especially a causal sequence". Personality and habits are
almost unavoidable to some extent. Of course we can shape our personality and
break our bad habits but we will continually form new habits and keep a similar
personality. Much effort is needed to change personality I believe.
Men and women
have different spin cycle norms. Men tend to have more noticeable destructive
behaviors towards others but that doesnât mean that they donât hide their
"blues". Women on the other hand seem to show more blues, or more
self destructive behaviors towards themselves. This could be just a cultural
thing though. Women arenât encouraged to act out aggressively as men are.
Rating scales used:
I used the
below, proposed scales from my professor to rate my feelings and thinking when
doing this exercise.
_____
1) What was my overall stress point today: (1=very weak; 10=extreme)
_____
2) What was my overall level of satisfaction with myself today: (1=very weak;
10=extreme)
_____
3) What was my overall level of dissatisfaction with others today: (1=very
weak; 10=extreme)
_____
4) What was my overall level of effectiveness or productivity today:
(1=very weak; 10=extreme)
_____
5) What was my overall level of coping successfully with my feelings
today: (1=very ineffectual; 10=extremely effective)
_____
6) What is my current level of hope for the future: (1=little hope or
brightness; 10=extremely hopeful and bright)
_____
7) 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)
These
questions help me place my thoughts and feelings in order to avoid messy
misunderstandings. These questions are very straight-forward and keep the
exercises comparable to others and future ones on myself.
Other scales I
could have used would have been bar charts, graphs yes/no questions with
similar inquiries. I think these questions are very effective and useful for
evaluating my self-ratings.
Record keeping:
To collect
data, I used a pen and paper and wrote notes following a basic standard
structure. I labeled:
1.
The time
2.
The date
3.
Place
4.
Childâs name
5.
Recorded my feelings
6.
My thinking
7.
My acting out
8.
I answered the 7
questions listed above
The experience
or situation that I faced everyday was teaching English at a private Korean
school. One of my classes is full of little rascals who will not stop talking
and procrastinating their work. Everyday I must control their behaviors. One
student especially is difficult. This student will ask me questions about
anything but schoolwork. Everyday I get angry at his procrastination and
trickery. My threats of calling the principal will keep him on track for about
5-10 minutes. Then I find myself quieting him again and feeling like smacking
him, which I refrain from but I am not kind to him or gentle at this point.
This anger that I feel gets me stressed and irrational.
My notes and
standard procedure I think is accurate because right after I shut him up, I
wrote my finishing or just ending cycle of threefold self.
Two examples of illustrations from my record
First day of baseline:
Time: 4:10pm
Date: 4-8-02
Place: Korean
school
Child: Eugene
Feeling: After
three times asking him to be quiet I was really angry.
Thinking: I
thought I should yell at him or smack his hand with my stick Acting out: I told
him to "shut up". This made me feel terrible.
My rating of
the 7 questions on a scale of 1-10.
1
***************
2 ************
3 ************
4 ***********
5 *******
6
*****************
7
********************
Ê 1Ê 2Ê 3Ê 4Ê 5Ê 6Ê 7Ê 8Ê 9Ê 10
Second day
of intervention trials.
Time: 4:25
Date: 4-13-02
Place: Korean
school
Child: Eugene
Feeling:
frustration
Thinking:
"Donât let him get to me" he is just a child
Acting-out: I
encouraged him again by saying he was doing a good job when he was working so
he should finish it and learn a lot my his efforts.
My rating of
the 7 questions on a scale of 1-10.
1********
2****************
3************
4******************
5****************
6********************
7******************
Ê 1Ê 2Ê 3Ê 4Ê 5Ê 6Ê 7Ê 8Ê 9Ê 10
Looking at the
results I did feel better and act better when I was crossing the bridges both
blue and red. On question four I really improved. It was the question asking
what my level of successfully coping was. Intervention did work for me. I will
try applying it in many other areas of my life.
Using the Bridging Technique
The above
chart gives us a good look at what it means by "crossing the red
bridge" from emotionally impaired thinking to emotionally intelligent
thinking. Supportive and constructive behavior are a result of this crossing. With
the absence of this crossing the person is faced with aggressive and
destructive behavior which will often lead the person to next feel
"blue" about themselves. This can lead us to our next bridge...
The above
chart shows us what crossing the "Blue Bridge" about one's self
means. Crossing the bridge will give the person the realistic/optimistic
thinking that they need in order to have self-enhancing behavior. Without this
bridge you can see that the result would be self-destructive behavior which
will often lead the person to feel "red" towards others.
When I was
faced with the negative situation I remembered because of rehearsal that I need
to stop and evaluate the situation. This allowed me to think rationally and
allowed me to cross the red bridge so I wasnât angry at the kid and I was able
to also cross the blue bridge because I thought through the ordeal.
The bridging
technique is suppose to come into play during the thinking part of the threefold
self. In this part of irrational thinking, one must remember the Emotional Spin
Cycle and try to stop and evaluate what is happening. In doing so you can
"cross the bridge" into the positive constructive options.
For me using
the bridging technique was incredible. It totally helped me when I was angry
and irrationally thinking. I could see things from a different view which
calmed me down and made my life much less stressful and troublesome.
Its
effectiveness varied some due to the strength of the negative situation. The
worse I felt the harder to cross the bridge but ultimately I knew I must do it
to achieve happiness and relaxation.
The child
would not be quiet and was disturbing others by making noises and talking to
them. When I asked him to be quiet he responded rudely which angered me because
of little respect shown. I reminded myself that I need not stress over this boy
but I knew I had to get my job done which entitled others finishing their work.
If work doesnât get done, parents get angry. This is what was stressing me and
angering me. I was more concerned with getting the work done properly then
being courteous and calm.
The weakness
that I encountered came from my irrational thinking and behaving. I wasnât able
to think differently before using the bridging technique. My strengths came
about when I saw things differently and stepped back to examine the situation.
This stepping back mentally and examining is a great tool for me to have. I can
see stressful difficult emotional situations much better now. The origins of
the resistance to crossing the bridges came from my own raising. I would never
do some of the rude things this kid did so I wasnât able to see the kid
rationally. I couldnât understand where he was coming from. So my past
experiences caused a lot of the resistance.
I would love
to teach this technique to my friends and family. The emotional spin cycle
would improve my parents lives. My dad is a perfectionist who canât see things
rationally sometimes. What is more important a son or a one inch scratch on his
truck? If I could teach the four options chart to my dad by showing him the
diagram of it and telling him about the bridges and how they create positive
outcomes out of even difficult bad situations. I would have him rehearse this a
few times in preparation for a situation he might face with his family or with
his work.
Anyone who
doesnât have severe mental problems would benefit from this training on
bridging. Some people would have more trouble then others. A factor of
resistance again would be their histories. Some things are hard to stop when as
a child you have learned them well. A clear, willing mind would be the best to
teach the bridge technique to.
Many people
donât know about techniques such as these. They have no training on this
because of their surroundings, teachers and peers. Others some how ignore these
techniques because they THINK they get some type of sick pleasure from being
destructive. It is a hard technique to conquer in certain situations. Many
people donât want to put forth the effort and arenât looking for the change.
They will end up living lives deprived of much pleasure and happiness but they
will never know this.
Limitations on
the bridge technique would include lack of effort and enthusiasm. Without those
it will not happen. At times the bridge technique is so difficult to do that
positive outcomes in awful situations seem impossible and not important. This
is not true but convincing some grieve stricken person otherwise is extremely
difficult.
Interpretations and Discussions
To my
amazement, I suffer the same type of stress and anger each day I go to school.
I was not aware that if I take note of my feelings and thinking that there
would be such consistencies. I have learned a lot by this. One doesnât realize
what unnecessary strife one puts himself through unless notes are collected
then looked at as time goes by. There was a definite improvement in my tension
and stress levels when implementing the bridge technique which shows its
usefulness and how much more healthier I can be with it.
The breaking
down of behavior into the threefold self also allowed me to understand my own
internal processes better. Iâm now on the road to feeling better getting better
and staying better because of my newly learned techniques. What would life have
been like with out them and college (college meaning a greater understanding of
many issues, peoples and arts)?
Cultural norms
and habits develop in a person. Ways of feeling, thinking and acting become
cycles that occur regularly with similar results.
Feeling is the
affective domain, thinking is the cognitive domain and acting out or sensations
are the sensorimotor domain. These were talked about more earlier. In my
opinion thinking is the most important part because from there you can have
rational or irrational thoughts that lead to positive or negative sensorimotor
outcomes.
The vocabulary
and diagram will stick with me forever. The are very comprehensive and useful
as important tools to carry throughout my life. Someday I will teach my
children these methods. Hopefully my wife and parents could also learn this
theory. I think others would realize the wonderful aspects of this theory. Life
would be more pleasant if more people adopted it. Schools should definitely
incorporate it into the class syllabus. Less dysfunctional children would
surface I believe. Imagine if your coworkers followed the Four Options diagram so
that they would cross the bridges. What a more peaceful productive positive
atmosphere the place would be.
I discovered
that I am affected by others way to much. I need to worry less about what
others think about me and to be more excepting of myself and others even when
they are annoying or difficult.
In regards to
the forum discussions that all of my class has been involved in this semester,
I think they are interesting to see the many ways that people are able to use
this theory to better their lives and stray from their negative habits.
Although I have seen a lot of people mentioning how hard it is to cross the
bridges at times, I think for the most part it has helped all the students in
my class.
References
Book Review
of: Albert Ellis, Feeling Better, Getting Better, Staying Better http://www.soc.hawaii.edu/leonj/459s2002/sublime/bookreview.html
James, Leon
Dr., Seeing Red, Feeling Blue. http://www.aloha.net/~dyc/articles/red-blue.htm
James, Leon
Dr., "General Instructions for Emotional Spin Cycle Project; Dr. Leon
James"
http://www.soc.hawaii.edu/leonj/leonj/leonpsy16/g16reports-instructions.html