Principles of Cognition Behavioral Modification

This document is about Principles of Cognition Behavioral Modification. It includes a self-monitoring form, notes on daily experiences, and questions to compose an adaptive response. The document is relevant for students studying psychology or behavioral modification. The course code, course name, and college/university are not mentioned.

Running head: PRINCIPLES OF COGNITION BEHAVIORAL MODIFICATION 1
Principles of Cognition Behavioral Modification
Name
Institution

PRINCIPLES OF COGNITION BEHAVIORAL MODIFICATION 2
Principles of Cognition Behavioral Modification
SELF-MONITORING FORM NAM
E:
STA
RTIN
G
DAT
E:
COM
PLET
ION
DAT
E:
DAY &
DATE
DEPRE
SSION
RATIN
G (0-
10)
ANXI
ETY
RATI
NG(0-
10)
ANGE
R
RATI
NG
(0-10)
SAD
NESS
RATI
NG
(0-
10)
LON
ELIN
ESS
RATI
NG
(0-
10)
FEELI
NG OF
GUILT
(0-10)
NOTES: What happened? Any unusual
occurrences?
MONDAY 2 4 4 3 2 5 I woke up as usual, prepared breakfast
in time, and prepared myself for
school. On this day, I was though dizzy
because I was still experiencing the
hang over for the weekend. When I
went to school I arrived late and found
lecture on-going. I was however,
furious because I was refused entry into
the lecture hall. I felt embarrassed.
TUESDAY 4 5 3 4 4 5 Everything went on smoothly as usual.
After taking my breakfast, I rushed to
college and reached in time. I got an
opportunity to attend lectures as
planned. Meaning, the day went on
well as planned. Although today was
good, there are a few challenges that I
encountered. The first one is that we
did not manage to attend our group
meeting as scheduled. Two of our
group members were absent, of course,
without apology. One was late and we
had to wait for her for over 20 minutes.
This spoilt our day because we could
not do anything despite waiting for
three days to meet and engage in group
discussion.
WEDNESS
DAY
5 6 5 4 7 8 This day was messy from the word go.
It was the worst day I had in this week.
At first, I woke up late. Then, I rushed
doing a few house chores that I
unfortunately did not complete because
I was to rush to school. Upton reaching

PRINCIPLES OF COGNITION BEHAVIORAL MODIFICATION 3
college, I found that he instructor had
collected all he assignments that were
to be submitted on this day morning.
When I went to the lecturer, he refused
to listen to me, but only instructed me
to write a letter to explain why I was
late. I felt dejected.
THURSDA
Y
3 6 3 3 6 4 On this day, I never had much
challenges. I made a choice that I was
to have a brilliant day. However,
despite all the high expectations, I must
acknowledge that the day did not go
well as planned. I only faced one
challenge though-failing to complete
my assignment as planned. This
happened because when I went to the
library to conduct research, I felt so
tired. The assignment challenged me a
lot because it was difficult and I could
not make a break through.
FRIDAY 4 3 5 7 4 3 Fridays are always my joyous days of
the week. Every Friday, I always find
myself in a relaxed mod because I do
not have many tasks to undertake.
However, on this particular Friday, I
encountered a few hiccups here and
there. These include conflicting with
one of my friends who accused me of
failing to honor an appointment.
Although I tried to restraint him by
explaining to him whey I had done so,
he could not listen to me. This finally
led to some kind of exchanges that
made me to be annoyed with him. I
accused him of being an insensitive and
selfish person who does not respect or
listen to other people.
SATURDA
Y
5 6 7 5 7 5 On this day, I was having a rest at
home. I was supposed to relax after a
long tedious week. Everything was
well, but when it reached mid-day, I
was engaged in a conflict with my
cousin who had refused to let me watch
my favorite TV program. I did not
engage in serious quarrel because I
knew that it was not a good thing to do.

PRINCIPLES OF COGNITION BEHAVIORAL MODIFICATION 4
However, I felt annoyed because there
was no way such a great friend of mine
would offend me on a day when I was
supposed to relax and enjoy my free
time at home.
SUNDAY 7 6 7 5 6 7 On Sundays, I do go to church. After
church, I come back home to rest and
complete my week in a happy mood in
the company of my friends. However,
this day was a bit different from other
Sundays because it had its own share of
difficulties. The most serious problem
that I would like to mention here is
about the argument that I had with my
lover. I seriously disagreed with my
lover who had refused to take me to the
park as agreed. I was unhappy because
I felt let down by someone whom I
love and want to spend the rest of my
life with. This disappointment spoilt
my weekend.
DATE/
TIME
SITUATION AUTOMATIC
THOUGHT
EMOTIONS ADAPTIVE
RESPONSE
OUTCOME
MON Unpleasant
emotion
caused by late
for lecture
Unhappy, 6 Unhappy, 6 Unhappy, 6 Relieved, 4
TUE Unpleasant
emotion was
caused by
failing to meet
for group work
as earlier
scheduled
Sad, 6 Sad, 6 Sad, 6 Relieved, 4
WED Unpleasant
emotion was
caused by a
reprimand by
my lecturer
Furious, 4 Furious, 4 Furious, 4 Relieved, 2
THUR Unpleasant
emotion was
Depressed, 7 Depressed, 7 Depressed, 7 Relieved, 5

PRINCIPLES OF COGNITION BEHAVIORAL MODIFICATION 5
caused by
failing to
complete my
assignment as
planned
FRI Unpleasant
emotion was
caused by a
disagreement
with my friend
Unhappy, 6 Unhappy, 6 Unhappy, 6 Relieved, 4
SAT Unpleasant
emotion was
caused by a
conflict I had
with my cousin
Worried, 7 Worried, 7 Worried, 7 Relieved, 4
SUN Unpleasant
emotion was
caused by an
intense
argument with
lover
Stressed, 8 Stressed, 8 Stressed, 8 Relieved, 5
Questions to compose an Adaptive Response:
(1) What is the evidence that the automatic thought is true? Not true?
The evidence is the changing mood and emotions that were noticed
(2) Is there an alternative explanation?
There is n any alternative explanation for this change
(3) What’s the worst that could happen? What’s the best that could happen? What’s the most
realistic outcome?
The worst that could happen was depression. The most realistic outcome is that the challenges
experienced cased a change in my mood and emotions.
(4) If a friend were in this situation and had this thought, what would I tell him/her?
If my friend was in a similar situation, I would advise him or her to take control of the emotions
and not to let them overwhelm him or her.