final Flashcards
(152 cards)
1
Q
(S)PERMA(V)
A
positive emotions, engagement, relationships, meaning, and achievement
s: sex
v: vitality
2
Q
martin “marty” seligman
A
father of positive psychology, UPenn professor, president of the American Psychological Foundation, thought psychology was “half baked,” father of learned optimism, reintroduces study of human strength/virtues.
regrets shocking dogs in learned helplessness.
3
Q
history of psychology
A
until the 1940s, there were three missions (curing mental illness, fostering more fulfilling lives, developing high potential), then after WW2, it was only curing mental illness.
4
Q
definition of psychology
A
the scientific study of the human mind and its functions, especially those effecting behavior in a given context
5
Q
does money = happiness?
A
no. lawyers have highest (among white collar professionals) salary, nicotine abuse, alcohol abuse, depression. 40% of doctors would have chosen a different career, 60% would not recommend the career, 6% have positive moral.
6
Q
abraham maslow
A
1908-1970, president of the American Psychological Association (1968), suffered terribly in childhood, studies attachment with Marlow, created Maslow’s hierarchy.
7
Q
Maslow’s Hierarchy
A
physiological -> safety -> love/belonging -> esteem -> self-actualization.
created by reading biographies, so kind of biased and arbitrary.
8
Q
priming with positive emotions (study)
A
preschoolers thinking of happiest memories do better on puzzles. doctors do better diagnosing cases when given candy.
9
Q
sickness study
A
people with more positive emotions were half as likely to get sick, and if they did, they had milder symptoms and recovered twice as quick
10
Q
emotion (definition)
A
a relatively brief conscious experience characterized by mental activity and a degree of pleasure or displeasure
11
Q
Yerkes-Dodson Law
A
YDL. Robert Means Yerks and John Dillingham Dodson in 1908. there is an optimal amount of stress (empirical relationship between arousal and performance). sleep alertness \:) anxiety disorganization (KNOW THE CHART)
12
Q
hierarchy of study methods
A
- randomized controlled double blind studies
- randomized controlled studies
- cohort studies
- case control studies
- case series
- case reports
- ideas, editorials, opinions
- animal research
- in vitro (test tube) research
13
Q
harvard men’s study of 1938
A
men of similar experiences/opportunities. found that intelligence matters little; alcoholism is most destructive; quality of relationships is most important.
14
Q
circumplex model
A
Russell, 1980.
KNOW THE CHART:
activated + negative emotions = tense, angry
unactivated + negative emotions = bored, depressed
activated + positive emotions = happy, excited
unactivated + positive emotions = calm, relaxed
15
Q
the Pittsburgh Common Cold Study
A
high positive affect means you’re less likely to get colds and have a stronger immune system.
negative emotions are fine as long as positive emotions are also present.
inactivated is better than activated (circumplex model)
16
Q
the Nun Study
A
Danner, 2001.
essays in 1917 when entering convent.
only positive emotions predicted longevity:
90% of most cheerful quartile were alive at 85, 34% of least cheerful quartile alive; 54% vs 11% at 94.
17
Q
Fredrickson + Tugade study
A
- college students told they would have to give speech. those with more positive emotions recovered from shock twice as quickly.
18
Q
narrow and constrict vs broaden and build
A
Fredrickson.
people will retreat when bad things happen.
19
Q
oxytocin
A
biological basis of love. also found in other animals. surges in parents, couples (especially with reproduction); increases levels of trust and encourages generosity, reduces social vigilance, pay more attention to eyes (unlike autism).
20
Q
the cooperative eye hypothesis
A
humans have more expressive eyes, farther apart, for evolutionary purposes
21
Q
attachment theory
A
the study of how human beings respond within relationships when hurt, separated from loved ones, or perceiving a threat.
22
Q
Harlow’s study
A
baby monkeys prefer comfort over food.
attachment theory also seen in institutionalization.
god i hate this study, fuck harry harlow.
23
Q
strange situation test
A
Ainsworth.
70% of children were securely attached: sad to see parent leave, comforted when returns.
20% avoidant: not upset by leaving or returning.
10% ambivalent: upset even before separation and difficult to comfort
Bolbey says this continues to adulthood: securely attached relationships have safer sex, less upset in stress, seek support when needed, compromise, less depression, higher self esteem.
24
Q
equity theory
A
assumes that people calculate costs and benefits involved in interacting with others.
Foa & Foa (1975) made a list of interpersonal resources: goods, information, love, money, services, status.
25
tetris effect
after being engaged in a particular cognitive task for a long time, people begin to experience related cognitions when not engaged in the task
26
two mindsets
growth mindset: intelligence is a malleable quality that can be developed and cultivated through effort (will reach even higher levels of achievement)
fixed mindset: intelligence is a fixed trait that cannot be developed (will plateau early)
27
growth mindset is good because
higher challenge goals, higher persistence, more likely to ask for help
28
marshmallow experiment
Baumeister, Tangney, and Boone, 2004.
toddlers who could wait ended up more intelligent, better planners, better self control, less alcohol/drug use, better relationships, etc
29
willpower definition
the ability to align yourself with the brain system that is thinking about long-term goals—that is thinking about big values rather than short-term needs or desires.
-Kelly McGonigal
30
radish/cookie experiment
Baumeister, Bratslavsky, Muraven, Tice, 1998.
people given radishes and not allowed to eat chocolate chip cookies gave up quicker on tests.
shows that willpower can be depleted (but willpower can also be strengthened)
31
key to not draining willpower
avoid temptation!
32
choice paralysis
the state of over thinking about a decision to the point that a choice never gets made, thereby creating inaction.
33
opportunity cost
a benefit that a person could have received, but gave up, to take another course of action. stated differently, an opportunity cost represents an alternative given up when a decision is made
34
maximizers vs satisficers
m: seek and accept only the best
s: settle for something that is good enough
maximizers do better financially and in careers but are more stressed
35
heuristics
satisficing
| example: always but the 2nd cheapest pair of headphones. also like steve jobs and his turtlenecks.
36
william james
"we must make automatic and habitual, as early as possible, as many useful actions as we can..."
1842-1910. father of american psychology. thinks body is "center."
37
stages of change
```
precontemplation
contemplation
preparation
action
maintenance
termination
```
38
defenses
pathological: denial and splitting
immature: fantasy and projection
neurotic: regression, repression, and hypochondriasis
mature: altruism, anticipation, humor, sublimation, identification
39
meliorism and two kinds
the doctrine that the world, or society, may be improved and suffering alleviated through rightly directed human effort
mitigative meliorism: getting rid of what we don't want
constructive meliorism: getting more of what we do want
40
flow
mihaly csikszentmihalyi.
time passes quickly, attention is focused on the activity itself, the aftermath is invigorating.
KNOW CHART.
41
optimism and pessimism definitions
o: hopefulness and confidence about the future or the successful outcome of something
p: a tendency to see the worst aspects of things or believe that the worst will happen; a lack of hope or confidence in the future
both can be good or bad
42
explanatory styles
pessimistic: internal, stable, global.
optimistic: external, unstable, specific
43
realistic optimism
the ability to maintain a positive outlook without denying reality, actively appreciating the positive aspects of a situation without ignoring the negative aspects
can be cultivated: get a reality check, journaling, savoring achievements, therapy (CBT), explanatory style, cognitive restructuring, mental contrasting
44
cognitive restructuring
Adversity
Belief
Consequence
Disputation
45
static vs dynamic risk factors of relationships
static: personality, parental divorce, religious dissimilarity, previous divorce, young age at marriage, economic status, major mental health issues.
dynamic: communication danger skills, unrealistic expectations, substance abuse, conflict management, commitment, motivation
46
communication danger signs
escalation
invalidation
negative interpretations
avoidance and withdrawal
47
escalation
responding back and forth negatively with each other.
| physical safety, emotional safety, commitment safety issues.
48
invalidation
putting down the thoughts, opinions, or character of the other. can be subtle or obvious or extreme. often is unintentional. emotional safety and commitment.
49
negative interpretations
making a negative and unfair assumption of what your partner was thinking. huge effect on commitment safety.
50
avoidance and withdrawal
unwillingness to get into or stay with important discussions
51
sitting is the new
smoking. anxiety, heart issues, ADHD, cancer
52
Fiji Study
introduced TV to rural community in 1995, 3 years later, schoolgirls had beginnings of weight and body shape preoccupation, purging behaviors, body disparagement
53
eating in the us
less about enjoying food and company. americans also eat more and quicker.
54
the Naperville Zero Hour Study
track heart track for grades, put kids into smaller teams, and give them choices about their physical education. fared better on standardized tests (TIMSS) than wealthier schools in same area; science: #1 in world, math: #6 in world.
55
BDNF
brain derived neurotrophic factor.
| supports existing neurons, encourages growth of the new, helps synaptic plasticity, long-term memory.
56
telomeres
1. organize chromosomes
2. protect the ends of the chromosomes
3. allow the chromosomes to be replicated
degradation seems to slow with anaerobic exercise. slows aging.
57
active destructive
quashing the event, dismissive, demeaning
58
passive destructive
turning focus inward, avoiding, ignoring speaker
59
passive constructive
low energy, delayed response, quiet
60
active constructive
enthusiastic support, eye contact (engagement through nonverbals), authentic, asking questions (extends the feeling), smiling (empathy)
61
the platinum rule
do unto others as they would have done unto themselves
62
the myer briggs types indicator
```
indicates some preferences, tendencies, characteristics:
Energy (Extroversion or Introversion)
Information (Sensing or iNtuition)
Decisions (Thinking or Feeling)
Outlook (Judging or Perceiving)
```
63
sensing vs intuition
S: present orientation, 5 senses, realistic, traditional, perfecting established skills.
N: future possibilities, the 6th sense (a hunch), imaginative, original, learning new skills.
64
thinking vs feeling
T: logical system, head, critical, principles, reason, objective.
F: value system, heart, accepting, harmony, empathy, subjective.
65
judging vs perceiving
J: systematic, planned, early starting, scheduled, decide.
P: casual, open ended, pressure prompted, spontaneous, gather
66
why are we down 2 hours of sleep?
sleep machismo, 24/7 society, unlimited artificial lighting, 24 hour internet access, poor societal education about sleep
67
sleep architecture
REM (rapid eye movement) and non-REM sleep.
10ish mins of sleep latency. 1-4 dreams per night, wake up 1-4 times, 4 REM.
68
process c and process s
C: circadian rhythms, internal state of wanting to be awake.
S: sleep propensity that increases with waking
69
negativity bias
our evolutionary bias to find the bad things.
70
classical conditioning
Pavlov.
| taking naturally occurring response and pairing it with a stimulus.
71
operant conditioning
skinner.
to understand behavior is to look at the causes of an action and its consequences.
reinforcement
72
positive reinforcement
```
adds something to increase behavior.
pellet with rodent
people telling us "good job"
slot machines
most affective way to increase behavior
```
73
negative reinforcement
something is taken away to increase a behavior.
| when you put the safety belt on and the ringing stop.
74
positive punishment
something is added to reduce a behavior.
| having chores added.
75
negative punishment
taking something away to change a behavior.
| taking away phone.
76
intermittent reinforcement
most effective way to maintain a behavior.
mouse goes to where cheese should be 500 times before giving. mouse will search more and more.
slot machines.
77
aaron beck
endorsed CBT, identification of cognitive errors.
triangle with 1) negative view of self, 2) negative interpretation of experiences, 3) negative view of the future.
thoughts behaviors feelings
practiced a new style of thinking via imagery or role playing
78
levels of cognitive processing: automatic thoughts
thoughts that stream rapidly through our mind during or while recalling an event.
can be good or bad.
typically unspoken.
79
conscious attention
CBT.
| logical decisions
80
distorted automatic thoughts:
cognitive errors or distortions
81
mind reading
we believe we know what others are thinking and assume the worst.
you believe you have telepathy.
?: what could i ask that would provide clarity?
82
overgeneralization
jumping to conclusions.
a broad conclusion based on a single event or an inconclusive piece of evidence.
"always"/"never"
?: what is the one thing that is truly affected by my/their behavior/response?
83
catastrophizing
when we believe the only possible outcome is the worst thing imaginable.
armageddon.
?: what are some other possible outcomes? how will i manage it if the worst does happen?
84
all or nothing thinking
black and white thinking.
you view a situation in only two categories instead of on a continuum.
"perfect" "failure" "all" "nothing"
?: how can i look at this with pros and cons?
85
mental filter
negative filter.
when you only see the downsides in yourself or in a situation.
?: what are some of the positives?
86
labeling
we talk to ourselves or other in cruel ways, often using a single word like, "i/they are ____."
?: describe urself/them with at least three words (not synonyms)
87
should and must statements
when we tell ourselves how we "should" or "myst" be even though it's not actually how we feel.
unreasonable demand on yourself.
?: who is to tell me how i should or must be feeling right now?
88
4 thought things
automatic thoughts
core beliefs
intermediate beliefs and assumptions
simple schemas
89
core beliefs (about self)
global and absolute rules for interpreting environmental information related to self-esteem.
"i'm worthless/unlovable/open-minded."
90
intermediate beliefs and assumptions (about self)
conditional rules such as "if-then" and "should/must" statements that influence self-esteem and emotional regulation.
"if i fail this test, i will not be loved."
91
schemas
basic templates or rules for information processing that underlie the more superficial layer of automatic thoughts.
long-term principles of thinking.
begin to form in early childhood and are influenced by all of our life experiences.
92
maladaptive schemas remain formant until?
until a stressful life event has occurred.
this cases activation of the core belief, assumption, or simple schema.
also drives the more superficial firing of negative automatic thoughts.
93
cognitive behavioral model
cognitive processing and appraisal.
individuals continually appraise the significance of events in their surrounding environment and within them.
stressful events.
positive or negative feedback from others.
bodily sensation.
94
fight or flight response
walter cannon, 1914.
| sympathetic nervous system turns on, parasympathetic does opposite.
95
avoidance
cognitive-behavioral model.
reinforces negative thinking, strengthens problematic beliefs, decreases likelihood of future attempts at facing the feared situation.
96
CBT
brief and time limited. promotes independence and self-help. focus is here and now. used to treat mood/eating/personality disorders, chronic pain, substance abuse, schizophrenia.
97
cognitive restructuring
```
CBT: behavioral interventions
identification of cognitive errors.
examining the evidence (pros and cons).
listing rational alternatives.
thought journals.
cognitive rehearsal (imagery or role-playing)
```
98
behavioral activation
CBT: behavioral interventions
choose one or two actions that can make a difference in how you feel.
develop a plan to carry out the activity.
99
graded test assignments
CBT: behavioral interventions
method for making overwhelming tasks seem more manageable by breaking them down into smaller and more easily accomplished pieces.
100
progressive muscular relaxation
muscles respond to perceived threats with tension or contraction.
muscle tension is one of the most common symptoms of stress.
1920s, Edmund Jacobsen.
101
mindlessness
```
characterized by an absence of active, conscious information processing and reliance on cues that have been built over time or have been appropriated from another source without new interpretations.
past over-determines the present.
trapped in single perspective.
insensitive to context.
rule and routine governed.
often in errors, rarely in doubt.
```
102
mindfulness
```
active distinction making, a process in which new stimuli are perceived as having continually emerging meanings, rather than fossilized versions of previously held meanings.
being situated in the present.
sensitive to context and perspective.
rule and routine guided.
experience of engagement.
novelty revealing uncertainty.
```
103
old people study
back to their 20s. height, hearing, sight, grip strength, appearance approved.
104
Maid study
Langer and Crum. If maids were told how many calories were burned, they lose weight, decrease body mass index, decrease blood pressure, decrease waist to hip ratio.
105
meditation definition
a family of techniques which have in common a conscious attempt to focus attention in a non-analytical way, and an attempt not to dwell on discursive, ruminating thought.
106
history of meditation
```
south asian origins.
early vedic religions.
buddhism.
yogic and tantric lineages.
jainism.
hinduism.
shamanic rituals.
mystical traditions in abrahamic religions.
```
107
which is better for anxiety, relaxation or meditation?
meditation
108
state changes of meditation
deep sense of calm peacefulness, cessation or slowing of the mind's internal dialogue, experiences of perpetual clarity, thoughts and feelings come to be observed as arising phenomenon instead of occupying full attention.
109
trait changes of meditation
concentration and self-regulation.
deepened sense of calm, increased comfort, heightened awareness of sensory field, shift in relationship to thoughts, feelings, and experience of self.
110
vagal tone
related to vagas nerve.
can be assessed and monitored - poor tone is connected to inflammation and heart attacks.
researchers found that meditation significantly increased health of vagal tone.
this was accompanied by the biggest increases in positive emotions.
111
stress definition
PERCEIVED (real or imagined) threat to one's mental, physical, emotional, or spiritual wellbeing, which results in a series of physiological responses and adaptations.
occurs anytime something we care about is at stake.
eastern: absence of inner peace
western: loss of control
112
McGonagal
mismatch theory
113
mismatch theory
fight/flight/freeze response is activating to things that aren't life or death. dissonance.
like tests when you want to run away.
114
the challenge response
cousin to fight/flight/freeze response.
getting yourself built up before an event. totally focused on task at hand.
Jeremy Jamison getting people pumped up before a test.
115
when you're anxious, should you think
1) "i am excited!"
2) "calm down"
1!!!
116
resilience
all can learn it.
can be found in healthy and unhealthy ways
resources: positive stable personal characteristics (such as optimism), positive and supportive relationships, adapting coping strategies, having successful experiences bouncing back, watching others bounce back, verbal encouragement that one can bounce back
117
tend and befriend
cousin to FFF.
| desire to reach out to people.
118
diagnostic criteria for PTSD
involved in trauma.
trauma is persistently re-experienced.
persistent avoidance of stimuli associated with trauma.
persistent symptoms of increased arousal.
impairment in social, occupational, or other important areas of functioning.
119
shared trauma or lonely trauma
shared is better. if you identify a friend or supportive person, there is a 4x less chance of getting PTSD.
120
PTG
post traumatic growth.
renewed appreciation for life, new possibilities, more personal strength, improved relationships, spiritually more satisfied.
121
expertise definition
(wouldn't this just be "expert")
| a person who has a comprehensive and authoritative knowledge of a skill in a particular area.
122
excellence
the quality of being outstanding or extremely good.
ability to perform, not just have knowledge.
unless you practice, you won't have excellence.
"EXCELLENCE INSPIRES"
"social evolution."-william james
123
Sir Francis Galton
believed everything was about genetics, and you were good at what your parents were good at.
124
Bryant and Harter
1899. found that 10 years of experience was needed. morse code.
125
Terman and Oden
1947. studied IQ of most and least accomplished, found only a 5 point difference.
126
Ericsson and Charness
1994.
chess, music, sports, and visual arts.
10 years of DELIBERATE practice.
127
deliberate practice
10,000 hours of setting goals (something that's gonna happen during that rehearsal time).
role of mentors/institution/etc.
immediate feedback.
access to training facilities and materials.
length of deliberate practice (5 hours per day max).
ideal time for practice: morning.
NOT fun or flow
128
Sheldon and Houser-Marko
2001.
| setting goals was helpful in wellbeing for college students.
129
goals
internal representations of desired states, where states are broadly construed as outcomes, events, or processes.
ends up as outcomes, as opposed to events (which are smaller).
130
the matching hypothesis
the degree of person-goal fig determines the effect of goal progress and goal achievement on subjective well-being (SWB).
resource-goal fit.
131
resources
skills and abilities (iq and social skills), personal traits (being energetic and outgoing), social support (close ties with family and friend), material resources (money, possessions).
NEITHER quantity NOR quality of personal resources has been shown to be directly linked to subjective well-being.
132
needs
a type of motivation (immediate).
self-esteem, relatedness, autonomy, confidence, pleasure/stimulation, physical thriving, self-actualization/meaning, security, popularity/influence, money/luxury.
133
values
type of motivation.
cultural.
power, achievement, hedonism, stimulation, self-direction, benevolence, tradition, conformity, safety.
134
what goals contribute most to well-being?
fit or march a person's resources, needs, values, or motives.
are expressive of personal identity.
are oriented toward intrinsically satisfying activities.
have been autonomously chosen.
135
goal conflict
has been consistently linked (with unrealistic goals) to lower well-being and higher distress.
136
promotion goals vs prevention goals
promotion goals: optimistic, praise, more likely to take chances, excel at creativity and innovation, more prone to error.
prevention goals: defensive pessimists, more driven by criticism, thorough, accurate and carefully planned, and more prone to miss opportunities.
137
why vs what
| goal achievement
why: less impulsive, less vulnerable to temptation, more likely to plan, feel more autonomous.
what: focused on the details, better at overcoming challenges, better at dealing with new, complex, challenging tasks.
138
passion
an intense desire or enthusiasm for something.
8.5 hours.
doesn't have to be a job, can be a hobby.
139
harmonious passion
```
can work well with other things in your life.
do it because you love it.
it is just a part of your life.
do it to learn, not to win.
you are actually in control.
```
140
obsessive passion
do it for others, for status, for glory, money.
it's your whole life.
it controls you.
you are the best or nothing.
141
Vallerand
| passion: outcomes
harmonious passion: happier/more fulfilled, better relationships, more focused in all areas, more energetic and productive.
obsessive passion: more negative emotions, feel guiltier, more self-destructive behavior, struggle to stay on task, far more likely to burn out.
equally likelihood of mastery.
142
what is meaning? (michael f steger)
our lives matter
our lives make sense
we have a purpose, or a basis for our aspirations and pursuits in life
life preserver (Shrira)
143
strength definition
widely valued across social groups, contributes to good life, elevated onlookers, no desirable antonym, general and stable, embodied in exemplars, deliberate interventions
144
signature strength
most notable strengths of character, can be owned, celebrated, and frequently exercised, most adults can identity 3-7,
145
strength vs talent
strength: moral, more buildable, not squanderable, will.
talent: neutral, more fixed, squanderable, not willable.
146
5 therapy steps
1. secure base
2. exploration
3. relationship with the therapist
4. connecting with the past and the present
5. imagining alternatives
147
defensive pessimism
Cantor, 1980.
people who set low expectations regardless of how they've done in the past. they over-prepare, expecting the worst, therefore taking actions to avoid it.
148
Carol Dweck
growth mindset vs fixed mindset
149
Dan Gilbert
our brains systematically misjudge what will make us happy.
150
Christopher Peterson
science director of the VIA Institute on Character.
151
the challenge response
much like physiological response of FFF, but you develop greater focus and concentration.
like Jeremy Jamison's study on GRE practice exams.
152
Ellen Langer
study of hotel maids
