Chapter 2 Flashcards
4 fundamental behaviors of health
regular exercise
healthful diet
moderate alcohol use
no tobacco
Characteristics of psychological well-being
value themselves
close relationships
accept limitations
feel sense of meaning
Positive psychology
scientific study of ordinary human strengths
Positive psychiatry
promotes positive psychology development in those at high risk for illness
Processing of emotions in the brain changes as people
age
older = more positive and filter negative
Self-esteem is based on
what you believe about yourself
Reciprocal golden rule
treat yourself with the kindness usually reserved for others
Signs of low self-esteem
extremely self-critical
Emotional quotient
ability to monitor and use emotions to guide thinking and action
Before pursuing fulfillment one must
satisfy basic physiological needs
Factors contributing to the sense of wellbeing
happiness set point (genetic, 50%) life circumstances (10%) thoughts and goal-based activities (40%)
Physical activity results in
happiness
Things proven to make one happy
focusing on time spending money on others spending money to acquire experiences moral judgments having a happy partner small acts of kindness
Simple reputitions
lose ability of happiness
When men are in a bad mood
typically try to distract themselves
When women are in a bad mood
talk to someone
Best way to offset a bad mood
change what caused it
Cognitive reappraisal
look at setback in a new light
Way to boost self-control
aerobic workout to improve brain functions
Steps to make decisions
1) consider consequences
2) choose from options
3) publicly affirm
4) act on values
should reflect what we live
Ways to enrich your spiritual life
- sit quietly
- start small
- step outside
- use activity to tune into your spirit
- ask questions of yourself
- trust your spirit
- develop a spiritual practice
Most common form of complementary/alter medicine
prayer
Students who have gratitude journals show ____
higher levels of happiness
Ways to increase appreciation
gratitude interventions; produce feeling of thankfulness
Forgiving instills a ___ sense of power
greater
conscious and unconscious
Women are ___ likely than men to report not getting enough sleep
more
Men sleep ___ at the beginning of the year, but ___ later on
better, worse
Women sleep ___ over the year
relatively same
Two major stages of sleep
active (REM)
quiet
Stages of sleep
1) twilight, rapid electrical waves
2) waves are longer and punctuated
3/4) delta, most profound, slower and long waves
5) after an hour, REM, large muscles paralyzed
Snoring in young people
enlarged tonsils or adenoids
Snoring in adults
sleep apnea
Heavy snorers may
develop memory and thinking problems
Ways to improve sleep apnea
physical activity
fewer hours of sitting
CPAP to keep steady flow
Troubles with timing of sleep
affect basic circadian rhythm that influences bio processes (phototherapy can help)
Insomnia is often ____
transient; occurring after/before major life event
Treatments for chronic insomnia
phototherapy
cognitive-behavioral therapy (firstline)
OTC medications
work against central nervous system chem histamine
dietary supplements
melatonin, help control inter clock
Prescription medications
- Lunesta
- Ambien
- Sonata
quiet nervous system, short-term
