FINAL EXAM Flashcards
(88 cards)
1
Q
Familiarize yourself with the Understanding Interconnectedness video
A
- The idea of interconnectedness helps us see that we are much more than we imagine.
- The elements that make up our body are continually cycling out with the environment around us. You are part of a greater system of life.
- Understanding interconnectedness creates compassion
- Understanding interconnectedness helps us not get stuck in labels and categories
- Separateness is an illusion
2
Q
How does Thich Nhat Hanh describe deep interconnectedness
A
“Interbeing.”
It reflects reality more accurately, we inter-are with one another and with all life.
3
Q
MBS 101 Module: What is interconnectedness
A
- All of humanity is in this life together.
- We are dependent on each other and our natural world for survival and flourishing.
- Recognizing and nourishing our inherent interconnectedness will lead to better lives for everyone.
4
Q
Watch “The Power of Compassion”
A
- Compassion is the emotions that drive effective action to alleviate one’s suffering. It benefits both parties involved
- Compassion is NOT pity
- Building compassion -> Metta, “Just like me”
5
Q
How do individuals practice compassion?
A
- Connecting with someone by identifying with them.
- Put yourself in another’s position, share their inner life, and recognize that they are like you.
- Mindfulness
- Not resisting suffering but accepting it
- Compassion requires identification with others
- The absence of compassion involves disidentification, or seeing others as different from ourselves.
6
Q
Know what Howard Partridge says about helping the community.
A
Helping others reach their goals by…
- Encouraging one another by helping others do the things they are afraid to do
- Holding others accountable by helping others be who they want to be
7
Q
Know the main points of the Blue Zones Article on Moai.
A
- People gather for deep support and respect for each other.
- Moai = A small social support group that forms in order to provide varying support from social, financial, health, or spiritual interests
8
Q
Creating and maintaining communities.
A
- Strive for connection to create bonds.
- STARTS with openness and is MAINTAINED by a sense of belonging
9
Q
Benefits of a community
A
- LESS STRESS leads to less physical problems
- People involved in community are less likely to experience sadness, loneliness, low self-esteem, and problems with eating and sleeping
- A sense of community evokes responsibility and participation from members which facilitates personal and social progress.
10
Q
Barriers to compassion
A
- The illusion of separateness
- Disidentification
- Cultural factors
- Selfishness
11
Q
How is happiness spread?
A
With each happy friend you add to your network, you increase your happiness by 15 percent. Happiness is contagious.
12
Q
Know and understand what is meant by “The Great Project”.
A
Maximizing and balancing individual growth and well-being with the individuals around us
13
Q
What are the motivations for contribution?
A
- accomplishment
14
Q
PERMA theory of happiness
A
Positive Emotion, Engagement, Relationships, Meaning, and Accomplishments
15
Q
Know how contribution relates the PERMA model of happiness
A
- The “A” in the PERMA model should stand for contribution instead of accomplishments
- Self-worth should be based on how we look outside ourselves and not our success.
16
Q
Know how contribution relates to the 3 pillars
A
- Contribution connects to…
- purpose because contribution is the act of giving towards a specific cause;
- interconnectedness, because contribution acknowledges an exchange between one or more persons;
- engaged living because contribution requires intentional effort by the one who is giving to the cause.
17
Q
Why does contribution matter?
A
Contribution matters when we see it as a part of our very makeup.
18
Q
Definition contribution
A
the act of working towards causes bigger than yourself
19
Q
Know the “Two fruit tree” analogy and the main points from the lecture
A
2 fruit trees, maximizing the well-being of others and ourselves at the same time. Contributing. You have to take care of yourself and also help others.
20
Q
How can you contribute in a way that stays true to your unique self?
A
Contribute based on your…
- Passions
- Skills and Personality
- Community Needs
21
Q
Understand what contribution looks like according to the MBS 101 module.
A
The contributions we make can be big or small, public or intimate
working towards a purpose or cause outside yourself, including friends, family, communities, and bigger groups.
22
Q
Understand how the MBS module describes Engaged Living and what it looks like.
A
- Engaged Living is consistently moving in the direction of one’s values, even in the face of obstacles.
- When we take action and “move toward” the people and things that matter most to us, we are living an engaged life.
- “Always do what you are afraid to do”
23
Q
Understand how vulnerability and Engaged Living connect.
A
- Vulnerability is all about being willing to embrace risk and discomfort.
- Allowing yourself to be vulnerable around people you love improves your relationship with them. This can be done by constructively sharing difficult emotions with them (Graham et al., 2018). When sharing emotions in this way, the focus is on letting someone else see the real you.
- Set boundaries!
24
Q
Understand what a growth mindset is and how it differs from a fixed mindset.
A
A growth mindset means that you believe your intelligence and talents can be developed over time. A fixed mindset means that you believe intelligence is fixed—so if you’re not good at something, you might believe you’ll never be good at it.
25
Ralph Waldo Emerson said about overcoming fears
1. “Always do what you are afraid to do”
2. “He who is not everyday conquering some fear has not learned the secret of life.
3. “Especially if it is in line with your values and it will be good for you”
26
10 overlooked Truths about taking Action
1. Action is Cheaper Than Planning
2. Action Allows Emergence
3. Inaction is Scarier
4. Motivation Follows Action
5. Action is an Existential Answer
6. Action Creates Courage
7. Explanations Follow Actions
8. Action Beats the Odds
9. Action Makes You Humble
10. Action Isn’t Petty
27
Understand what vulnerability looks like and how it is cultivated
being willing to embrace risk and discomfort.
28
Know the definition of self-efficacy and how it connects to engaged living
Know the car analogy for this
we have to use gas to get forward motion to get where we need to be.
29
Understand what Growth Habits are.
definition: a positive habit you cultivate that helps leverage your efforts for personal growth
- promotes other positive habits and make positive outcomes more likely.
- characterized by repetition of a behavior in tiny steps
30
Ways to develop growth habits
1. Start by considering the reward component of the habit loop
2. Identify the specific cue that will trigger the new growth habit routine
3. Set yourself up for success by eliminating as much as possible the need to rely on willpower.
4. Leverage social support.
5. Track your progress.
31
Understand what neuroplasticity is.
the brain's ability to change as a result of experience and learning
32
Know what Lyubomisrky says about goals.
- A worthwhile goal is personally meaningful and rewarding
- Authentic goals will satisfy your needs and deliver “powerful emotional benefits,” including a sense of accomplishment, pride, and happiness.
33
Know the percentage of automatic daily behaviors
50%
34
Review what approach goals are
goals focused on obtaining positive outcomes compared to avoiding negative outcomes
35
Review intrinsic goals and motivation
goals: doing or chasing something that's personally meaningful to you.
motivation: the act of doing something without any obvious external rewards
36
Review the main points of the Charles Duhigg article on changing habits.
- Figure out the Cue (the trigger that makes the behavior unfold, may be a certain time)
- Routine (the behavior itself, like eating a cookie)
- Reward (why habits exist, we want rewards, what rewards drive your habit? Not the cookie but socializing)
To change a habit: identify the routine, experiment with rewards, isolate the cue, and have a plan.
37
Understand the step of isolating the cue in changing habits
The reason why it is so hard to identify the cues that trigger our habits is because there is too much information bombarding us as our behaviors unfold.
38
Know what flow looks like and what causes it.
- Flow experiences have been characterized by the amount of deliberate and automatic thinking they employ.
- immersed in their activities, and they were operating at their peak level of performance. Csikszentmihalyi found that two basic factors (high challenge level and high skill level) were related to whether people experienced flow.
- Flow is fulfilling but not always enjoyable or pleasurable
39
How do we increase flow experiences?
- You need a challenging activity that requires skill
- Good feedback
- Clear and proximal goal ( understand the rules, know your objective)
40
Detriments of excessive involvement in flow
may result from the complete absorption of self and narrowing of attention which occurs when in flow-state
41
Know the benefits of experiencing flow
- Stress reduction, reduce worrying thoughts
- Helps people feel that lives are more meaningful
- Flow increases creativity and task performance
- Encourages adaptation and flexibility
- Flow in education contexts helps people be motivated and learn better
- intrinsic motivation to activities that are healthy - people are likely to participate in activities if they are intrinsically motivated rather than asked to
- Intrinsic motivation
42
Know how Csikszentmihalyi, the man who discovered flow, describes it
“a state in which people are so involved in an activity that nothing else seems to matter; the experience is so enjoyable that people will continue to do it even at great cost, for the sheer sake of doing it”
43
Know what Dukkha is defined as.
- Suffering
- It applies to self-compassion because life includes suffering, therefore we need to have compassion on ourselves when we aren’t perfect
44
Understand the difference between self-compassion and self-pity.
Self-compassion is not self-pity because it doesn’t exaggerate suffering (mindfulness helps us recognize suffering for what it is).
Pity keeps its distance from suffering - feeling bad for the person, rather than feeling empathy (feeling with them) or compassion (wanting to make things better).
45
How does the module behaviorally define self-compassion?
extending love to yourself the same kindness and care that you would offer to a good friend.
46
Understand what perfectionism is made up of.
FEAR OF FAILURE
FEAR OF PAINFUL EMOTIONS
FEAR OF SUCCESS
47
Understand what exercise does to the brain.
Increased brain volume and plasticity, and prevented cognitive decline
Stronger circadian rhythms
Can reverse hippocampus deterioration through release of neurochemicals and growth factors that protect brain cells and circuitry
Helps rewire the brain to associate the physiological responses common in anxiety to non-threatening, safe situations that you are in control of
regulates the neurotransmitters affected by depression about as well as antidepressants do
48
Recommended amount of exercise
30 minutes a day, five days a week
49
Know the connection between specific neurotransmitters in the brain and exercise
serotonin, dopamine and norepinephrine
50
Review mini-module on body appreciation.
“To combat negative bias, tell yourself the whole truth. When you look in the mirror don’t ignore the perceived problem areas or try to convince yourself that you should feel differently than you actually do. You don’t have to tell yourself that you love the extra weight around your waistline. But instead of looking into the mirror and only seeing the extra weight, try seeing your body as a whole.”
51
Understand what Lyubomirsky says about religion and happiness.
52
Know the definition of Transcendence from the module (
To ascend above
Trans= Beyond
Scendo = to climb
53
Understand the difference between religion and spirituality.
Spirituality is defined as “a search for the sacred”
“Religion also involves a spiritual search, but this search usually takes place in a formal, institutional context.” It also involves social groups
54
Why do researchers hesitate to study spirituality and religion?
55
Benefits of religion
56
Review the different ways that cultures “discover God”.
57
Maslow’s Hierarchy of needs (or the hierarchy of social needs maybe?) - what is the true top of the pyramid?
The levels are:
Physiological
Social - belonging
Safety
Esteem
Cognitive
aesthetic
Self-actualization
True top: transcendence
58
Know methods of cultivating transcendence
Flow, Mindfulness and Meditation, Awe, Spiritual and Religious Practices, Interconnectedness, Substances
59
Peak Experiences characteristics
Suspending disbelief
Being inspired or moved
Surrendering oneself/passive
Identifying one’s place within a larger context
Ineffable
60
transcendent experiences characteristics
Transcendent emotions are influenced by the concern for the welfare of others and therefore promote prosocial behavior and altruism
61
Know the definition of happiness according to Lyubomirsky.
the experience of joy, contentment, or positive well-being, combined with a sense that one's life is good, meaningful, and worthwhile.
62
Understand the 7-point happiness scale.
63
3 Pillars for Human Flourishing
Perspective
People
Power
64
Three Kinds of Meditation
Loving Kindness (Metta)
Focused Attention
Mindfulness
65
Who wrote as a man thinketh?
James Allen
66
Relationship Between Social and Physical Pain
Ostracism and physical pain feel the same and look the same in the brain
Ibuprofen helps the same part of the brain
DACC responds to pain
Dorsal anterior singulate cortex
67
Understand hedonic Adaptation.
You have a baseline level of happiness
When something good or bad happens, there is an effect on your overall happiness, but it is temporary. You’ll level out eventually.
68
RAIN
RAIN - A way to deal with difficult emotions
R- Recognize
A- Allow
I- Investigate
N- Nurture
69
WOOP
WOOP - Visualizing success and obstacles is more conducive towards achieving them.
Wish
Outcome
Obstacle
Plan
70
Dr. Warren's criticism of A in PERMA
The “A” should be changed to contribution rather than personal knowledge and personal success.
71
The Happiness Pie
50% - genetic set point
40% - intentional activity
10% - circumstances
72
Steps for completing a happiness increasing program
Resolve to undertake a program
Learn what you need to do
Practice
Committing to the goal
73
Know at least two methods to practice gratitude
Journaling + letters
74
Types of support from social support partners
Emotional
Tangible
Informational
75
MBS 101 Modules to review:
Values, Savoring, Optimism, Supportive Relationships
check these out yo and look at lecture slides
76
Review quizzes
aye aye captain
77
According to My Best Self 101, what may be the single most important contributor to a life of joy and meaning?
supportive relationships
78
According to MBS101, which personality trait is most strongly related to good mental health and overall life satisfaction?
Gratitude
79
Why is self-compassion an important aspect of optimism?
Self-compassion allows individuals to cope with negativity and harsh criticisms their brains feed them.
80
Which of the following best describes the difference between mindfulness and savoring?
Mindfulness includes awareness of positive experiences, but savoring focuses on prolonging or intensifying those experiences.
81
Tal Ben Shahar includes three points for Unconditional Acceptance
- There is a happiness paradox
- It is NOT resignation
- It is an active acceptance of emotions
82
Sonja Lyubomirsky’s happiness activities
- They increase positive emotions, foster positive thoughts, and encourage positive experiences
- They are supported by people who provide informational, tangible, and emotional support
- They are supported by creating habits of positive thinking and behavior strategies
83
Journalist and Psychologist Emily Esfahani Smith believes that there are three pillars of living a meaningful life
Storytelling, transcendence, belonging
84
Subjective well being includes all of the following…
positive feeling, low negative feelings, life satisfaction
85
How to tame the wild mind
You should observe thoughts with interest and openness
86
Three A's for dealing with difficult emotions
Acknowledge, Allow, accommodate
87
The Guest House by Rumi:
Be grateful for all positive and negative emotions in life, and let them guide you
88
According to the MBS 101 module, what is the evolutionary importance of hedonic adaptation?
Prompted our ancestors to seek out new resources and opportunities in harsher environments
