Records Sheet
Week 1: Baseline Observations
Activity A: Getting up in the Morning
Day 1: Wake up at 7:30 am
Feeling: I'm tired. Very tired. I want to go back to sleep. I don't want to get up and go to school this morning. Feeling lasts about 30 seconds or so.
Thinking: May be I can sleep in a little longer. Its okay if I sleep in longer. I went to sleep late last night, so why shouldn't I be able to sleep in. Should I press snooze one more time. May be I can miss school today. Or may be just my first class so I can sleep in. Do I need to go to class this morning. Will I miss anything important. I should go to school today. I'll just sleep a little longer.
Acting out: Pressed snooze 3 times. Finally woke up at 7:51 am. Get out of bed with a big sigh. Looked mad; grouchy toward people around me. Answer with short temper. Talked least as possible. Had to rush to get ready. Supposed to leave house by 8:00 am. Didn't brush my hair. No time to eat breakfast. Left house 8:11 am. Late.
Global Ratings Scale:
1) 5 2) 5 3)2 4)4 5)3 6)8 7)2
Day 2: Wake up at 7:30 am
Feeling: I'm very tired. Don't want to get up. I'm so tired. I want to sleep in. Feeling lasts about 30 seconds.
Thinking: May be I'll press snooze. Its just 7 more minutes. I can sleep 7 more minutes. I didn't get enough hours of sleep, that's why I'm tired. I should get my hours of sleep, at least as much as I can. I need to go to school today and not be late. There's a video today and I have to turn in a reaction on it. I need to get up and go on time.
Acting out: Pressed snooze 2 times- finally got out of bed at 7:46 am. Rushed to get ready (need at least 20 minutes to get ready). Slightly grouchy. No time for breakfast. Left looking like I just got up at that moment. Forgot my lunch- no time to turn around to get it. Late. Left at 8:07 am.
Global Ratings Scale:
1)7 2)5 3)2 4)6 5)3 6)8 7)1
Day 3: Wake up at 7:30 am
Feeling: Tired. Want to go back to sleep. Don't want to get up now. I want to sleep some more. Feeling lasted about 30 seconds.
Thinking: I should get up. I was late to the last class. I should get my rest. I haven't been sleeping much this week. May be I can skip my first class. I missed 1 class because I had jury duty. May be I can just sleep in. I will be tired tonight and I have to study for an exam. My exam is more important. I should rest so I can retain as much as I can. I should go to school, though.
Acting out: Pressed snooze 3 times. Finally woke up at 7:58 am. Rushed to get ready. No time to eat breakfast. Looked like I just woke up. Irritable by others. Felt a bit down on myself- was really late this time. Left at 8:16 am. Late.
Global Ratings Scale:
1)7 2)4 3)4 4)3 5)2 6)6 7)1
Activity B: Driving Home
Day 1: A 20 minute drive home
Incident 1- A woman driving 40 mph on freeway in the middle lane.
Feeling: I can't believe this person is driving so slow. He's barely going speed limit on the freeway. Sheesh. Feeling lasted 5 seconds.
Thinking: I better move around him or I'll be here all day. He should be in the far right lane.
Acting out: Looked to see what kind of person was driving. Sped around him. May be to let him know he was going so slow. A bit irritated.
Incident 2- A man cuts me off by squeezing in front of me at the last minute, trying to make the off ramp.
Feeling: A bit upset. Feeling lasted 10 seconds
Thinking: I can't believe this guy. He practically cut me off. He just squeezed in with no regard to if I was paying attention or if he would hit my car. On top of that he didn't even wave thank you. He was so arrogant.
Acting out: I tailgated him, not totally dangerously. Just enough to make him think if whether he cut me off or if he almost hit my car. I swore obscenities and talked aloud. He bothered me. I went home and told my boyfriend.
Global Ratings Scale:
1)8 2)5 3)9 4)4 5)2 6)5 7)7
Day 2: A 20 minute drive home
Incident 1- A woman sped by unaware of my vehicle. She did not slow down at all.
Feeling: Irritable. Mad at the other driver. I wanted to scream at her. Feeling lasted about 10 seconds.
Thinking: I can't believe this lady didn't let me go. I know I am yielding on to the freeway, but I was going at a descent speed. She knew I was yielding on to the freeway and she didn't even slow down. It's just common courteousy. I always let people in, not only because its courteous, but because it is safer. She could have caused a major accident. She was oblivious.
Acting out: I sped up past her and looked to see who was driving. I wanted her to see me, so I just stared at her. I wanted her to know I was mad. I swore under my breath. I was very bothered by her.
Global Ratings Scale:
1)9 2)5 3)9 4)4 5)2 6)5 7)9
Day 3: A 20 minute drive home
Incident 1- Driving down a narrow, back road, a young man sped by without slowing down. I had the right of way, but he just kept going. He was literally inches from my car.
Feeling: I was angry at the man. I wanted to yell at him. Feeling lasted about 5 seconds.
Thinking: I couldn't believe how inconsiderate he was. He nearly scrapped my car because he didn't slow down. It wouldn't be so bad if he didn't see me, but he did. Cars are parked all along the narrow street and he did not pull over. I had the right of way and he had just turned the corner. To make it worse, he did it on purpose. His attitude was so arrogant, he knew I would pull over so not to get hit. He took that chance and endangered my life. If he hit me, he would have costed me money, I don't have, to fix my car.
Acting out: I stared at him as he drove by. I really wanted him to stop so I could give him a piece of my mind. I yelled at him and was raging. I was bothered all the way home. I couldn't let the situation out if my mind.
Global Ratings Scale:
1)10 2)3 3)10 4)3 5)2 6)4 7)10
Week 2: Intervention- Practicing the Bridge Technique
Activity A: Getting up in the morning
Day 1: Wake up at 7:30 am
Feeling: Tired. I want to go back to sleep. I am very tired. I just want to sleep a little longer. Feeling lasts about 20 seconds.
Thinking with the Bridge Technique: I can press snooze one more time. I'll just sleep 7 minutes more. No, I have to just get up without desires. I can't think about how tired I am- I just need to get out of bed. Okay, get up!
Acting out: Got out of bed. Did not press snooze. Had a little better attitude about waking up. Was a bit grouchy at others around me. Had time for a small breakfast. Took my time getting ready. Out the door by 8:00 am. Felt good to not rush.
Global Ratings Scale:
1)2 2)8 3)2 4)9 5)8 6)6 7)1
Day 2: Wake up at 7:30 am
Feeling: Tired. Want to go back to sleep. Don't want to get out of bed. I want to sleep a little longer. Feeling lasted about 30 seconds.
Thinking with the Bridge Technique: I need to get out of bed without thinking how I am so tired. Just do it. It felt good to be on time yesterday without having to rush. I didn't have to ask a classmate about anything I missed. I need to get out of bed with a positive attitude. I need to start my day positive, thinking a new day has begun.
Acting out: Got out of bed a few minutes later. Finally got up at 7:36 am. Was more pleasant to people around me. Got ready without rushing. Looked more put together, not so sloppy. Had breakfast. Left house at 8:01 am. Went to class on time.
Global Ratings Scale:
1)2 2)8 3)1 4)2 5)9 6)8 7)1
Day 3: Wake up at 7:30 am
Feeling: Was a bit tired, but not too much. Wouldn't mind sleeping in, but felt it was the time to wake up. Feeling lasted about 10 seconds.
Thinking with the Bridge Technique: I thought to myself it seems my body is starting to get used getting up at the exact same time. I need to get up now so I have enough time to get ready without rushing. I've been good the past two days and I like not rushing. Better get up now. Don't waste time. Start my day positive.
Acting out: Got up right away. Was pleasant to others around me. Others more pleasant toward me. Got ready on time without rushing. Had a good breakfast. Had time to watch a little television. Enjoyed my morning. Left casually- took my time and left on time at 8:00 am.
Global Ratings Scale:
1)1 2)9 3)1 4)1 5)10 6)9 7)1
Activity B: Driving Home
Day 1: A 20 minute drive home
Incident 1- Driving home in traffic due to construction
Feeling: I can't stand being in traffic. I am frustrated. I wish I didn't have to be here. I don't like people being inconsiderate while in traffic. I wish I could just drive, plowing any cars in my way. Feeling lasted about 15 seconds.
Thinking with the Bridge Technique: Being frustrated only makes the situation more unbearable. I can't let my frustrations get the best of me. I should just shrug off people who cut me off or don't say thank you. I won't make anything better by the way I'm thinking. At least, I didn't get close to an accident. The only way I will get through this without stress is to be positive. May be I will listen to the radio or pop in a good CD. Music is the only thing that can keep my positive in traffic. Keep smiling. If I frown, for sure I will be frustrated.
Acting out: Kept on a pleasant face. Looked as if I was enjoying myself. Popped in a good CD. Listened to songs I liked and sang. I relaxed more in my chair. I felt less tension in my body. Traffic went a lot quicker. Before I knew it I was out of the traffic, which I realized was just about 12 minutes of my entire day.
Global Ratings Scale:
1)3 2)8 3)4 4)6 5)8 6)8 7)3
Day 2: A 20 minute drive home
Incident 1- Driving near a shopping center, people yielding were just cutting in front of me, while I was on the main road going about 35 mph.
Feeling: I can't believe these people. I just want to run right into them for cutting so close in front of me. I am frustrated- it seems they do not even realize or want to realize they just cut me off. I want to pass them and give them the stare, so they feel bad for driving like that. Feeling lasted for about 45 seconds.
Thinking with the Bridge Technique: I shouldn't think like that, after all I didn't get into an accident. I should be grateful for that. I can't let little things bother me like that. I should just worry about my car and focus on the people that were kind to me on the road, like those that let me in front of them or those that said thank you. I need to be more positive and not let others affect my mood like that. It really isn't worth it. Just forget it. Out of my mind like it never happened.
Acting out: Erased the situation out of my mind. Felt less stress. I was more at ease while driving. My mood was positive. I enjoyed the music on the radio. My mind seemed clear and I noticed the scenery around me, like people walking with their children or dogs.
Global ratings Scale:
1)3 2)9 3)3 4)8 5)9 6)8 7)3
Day 3: A 20 minute drive home
Incident 1- Elder woman swerves into my lane. She was unaware I was there. I stepped on my brakes, just barely missing her vehicle.
Feeling: I was shocked at first. I felt a little mad because I was almost in an accident. I was wondering if she even noticed afterwards. I felt relief too, because we didn't hit each other. Feeling lasted about 5 seconds.
Thinking with the Bridge Technique: I focused on the fact that we didn't get into an accident. I need to leave it at that. I am not going to think about that it was the woman's fault. Besides she was an elder woman. Accidents happen. I probably do things like that, being oblivious to another car. This happens to everyone.
Acting out: I shrugged it off. I tried to erase it from my mind. I just kept driving, focusing on my own driving vicinity. I felt the tension leave me, especially because it scared me. I didn't let the excitement and negative feelings take over. They were repressed and I felt better. Driving home goes a lot quicker.
Incident 2- Driving home in traffic due to construction
Feeling: I feel a little frustration coming on. I drive in traffic too often. I feel like time is being wasted. I am slowly feeling uneasy in my chair. I still want to drive straight, plowing into any cars in my path. Feeling lasted about 10 seconds.
Thinking with the Bridge Technique: I often drive in traffic so I can't be frustrated about it everyday. Either I don't drive in traffic or I need to change my attitude toward it. I need to change my attitude. I need to be positive or I will stress myself out. I just need to listen to the radio or my CDs. I need to not get angry at other drivers, just shrug it off. Don't give them the time or energy. I control my feelings. Just listen to the radio and I'll be out of the traffic in no time. Besides, I can't go anywhere if I wanted to.
Acting out: I felt at ease in my car. Didn't let other drivers get to me. Feel good about myself. My mood is a lot happier. I looked at ease. I just listened to my radio and sang along. Traffic went by quickly.
Global Ratings Scale:
1)2 2)9 3)1 4)8 5)10 6)8 7)1