Baseline and data gathering: The method I used to collect my baseline data (the measurement of my present behavior) was the SUDS scale. I used this method because the SUDS scale is for measuring “subjective intensity of disturbance or distress currently experienced by an individual”. This was method was also the most appropriate for my goal. I implemented the measurement process in my daily routine by recording (using the method in a small journal) my behavior while speaking in public. I am taking several classes this semester that requires me to give speeches, presentations, etc. in front of a large class setting. Every time I would have to give a speech or speak out loud, I would measure using the method how stressful the current situation was. I remembered each day to record the data, I find my target behavior very unavoidable, so it’s hard to forget. See-attached structured diary. I learned by collecting my baseline data and writing my structured diary (before implementing any changes to my behavior) that I grew extremely nervous and sick while attending the classes that I had to speak aloud/public speak in. While reflecting on the structured dairy I grew intense and stressed out. My shoulders would ache with serve pains that in turn I would take several tylenol to try to reduce the pain. I would also experience a strong sick feeling in my stomach combined with body shakings that were hard to control. Intervention plan: The intervention I chose was from chapter 6 in the Stress Management Workbook, direct action to change the stressful situation with a combination of problem-focused, emotion-focused and relaxation techniques. I picked this intervention technique because it was made sense to me and I felt like it would be the most effective intervention for me personally. Another intervention I considered using was stopping unwanted thoughts from chapter 9 in the Stress Management Workbook. I did not use this intervention because I felt like I would lose interest and not follow through. Before the event would take place I used deep breathing exercises and …show more content…
I worked on these deep breathing exercises and positive coping statements as homework assignments just like any other of my homework assignments. The relaxation training techniques that I employed were a variation of methods that included autogenic relaxation, visualization and Yoga. When using the method of autogenic relaxation, I repeated the word relax in my mind before the stressor was introduced. Using the method of visualization I formed relaxing images that I have experienced in the past and tried to use as many senses as I could like sound, smell and touch. Such as laying on the beach listening the waves while smelling the salty wind whip threw my body. I would visualize with my eyes closed in my car (quiet spot), these relaxing situations before I would have to perform my stressor. I also tried Yoga to loosen my body up, it was so tense before the intervention, it was unbearable at times. I incorporated the Yoga routine in my mornings before attending school. I used a yoga YouTube video in order to be in the comfort of my own home and it was less stress on me to make my own