Assignment #01

[Shan]

Shanmarie Alferez
Dr. Mehl-Madrona
Cognitive Behavioral Therapy
09-16-2009


Behavioral Goal:
The target behavior is to decrease the amount of daily stress by
increasing the amount of deep breathing exercises each time I start to
feel stressed.

Objective 1: To increase my quality of life, by reducing the amount
of time I am stressed out utilizing deep breathing exercises.
Objective 2: To decrease possible health problems which maybe
stressed induced.

Behavioral Modification Plan:

To implement my goal I will first start by recording my baseline data
of when I feel “stressed” over the next three consecutive days.
Within the data I will record the date, time, place, situation causing
the stress, possible triggers, the duration of time spent feeling
stressed (from beginning to end) and consequences.

On the fourth day and for the following two weeks (after baseline data
is recorded), I will begin implementing my deep breathing exercises
each time I begin to feel stressed. I will continue to record within
my data as stated above the date, time, place, situation causing
stress, possible triggers, the duration of time spent feeling stressed
and if deep breathing helped.


BASELINE DATA:

DATE
TIME OF DAY PLACE SITUATION TRIGGERS TIME SPENT STRESSED
09/17/09
6:45 A.M. Home Getting ready for work and taking care of the kids. So
much to do and not enough time or help. Until I arrived at work at
7:40 a.m.
09/17/09
11:30 a.m. to 2:00
p .m. Work Trying to multi task and meet deadlines My boss asking me
to do mulitple things and to meet deadines too. ~2 .5 hours
Until I meet all my deadlines

DATE
TIME OF DAY PLACE SITUATION TRIGGERS TIME SPENT STRESSED
09/17/09 4:00 p.m. Work Supposed to be finish with work and need to
pick up my baby from his babysitter. Ten minutes before I leave my
boss asked me to do another task. 23 minutes
09/17/09
9:03 p.m. Home Baby is sick and fussy. I can help him feel better and
wont stop crying. 9:45 stop being stressed when he finally fell
asleep.
09/18/09
6:45 a.m. Home My son does not want to go to school and is
complaining. My son refuses to wake up and pouts.
7:20 a.m. when my son finally went to school.
09/18/09
8:00 a.m. Work A bid was supposed to be faxed the day before but
never got done. My bosses voice and then his response. 4 p.m. stop
being stressed when I was finally done with work.
09/18/09 7:00 p.m. Home My husband has to work and I have no brake. My
husband getting ready to go. 2 hours when my boys finally settle down
and relax.
09/19/09 8:00 p.m. Home My husband last minute wants to go out. I
asked him all week if he wanted to go so when he asked again I became
bothered. 1 hour






DATE
TIME OF DAY PLACE SITUATION TRIGGERS TIME SPENT STRESSED DID DEEP
BREATHING HELP? Y/N