Chapter 3 and 6 Flashcards
What are Sigmund Freud’s defense mechanisms?
Regression, Repression, Reaction Formation, Rationalization, Denial, Displacement, Compensation, Projection, Sublimation, Intellectualization, Introjection
What is regression?
Reverting back to a behavior that should have been outgrown
What is repression?
A traumatic event is too painful to acknowledge so it gets automatically pushed out of conscious awarness
What is reaction formation?
A person responds to something completely the opposite of how they truly feel
What is rationalization?
Justifying doing something one knows is wrong
What is denial?
The inability to face some painful reality
What is displacement?
Taking out one’s anger on someone who’s a safer target
What is compensation?
Making up for a real or perceived weakness by developing a strength in another area
What is projection?
Putting your own negative emotions on someone else
What is sublimation?
Channeling your negative impulses in a positive way
What is intellectualization?
Only coping with the cognitive aspect of a situation and being unable to recognize the emotional component
What is introjection?
Taking the values of some other person or group at the expense of developing your own values
What do defense mechanisms do?
They stunt emotional growth
How do cognitive distortions make us feel?
Worse
What is the problem with external validation?
It gives away personal power
What is altruism?
Giving something back, reciprocating
What is filtering?
When a person chooses to only focus on the negative aspect of a situation and overlooks the positive aspects
What is minimizing?
Where a person succeeds but chooses not to take credit for doing the work and attributes the success to an external cause
What is polarized thinking?
All or nothing thinking. Everything is wither perfect or terrible
What is catastrophizing?
To this person everything weighs the same, this person takes a small issue and magnifies it into a psychological crisis
What is personalization?
This person feels responsible;e for things that aren’t their fault and have nothing to do with them
What is labeling?
Judging oneself harshly because of unrealistic expectations of oneself
What is overgeneralization?
Holding extreme beliefs based on one experience
What is mind reading?
Assuming you know what others are thinking of you
The goal is not to have a stress free life…
But to be able to cope with the stressors you encounter
Stress is…
A product of my own creation
What is our definition of stress?
An internal reaction to a real or perceived threat
What is the difference between eustress and destress?
Eustress is a positive stress, it’s time limited, and it’s a motivation factor. Destress is negative and long term.
What is the problem with emotion focused coping?
There is no resolution, you are not focusing on the actual problem
What is another name for this class?
The psychology of self improvemnt
What is the mission statement of this class?
To know yourself better
What is our definition of success?
Success lies in the effort, not in the outcome
What is the one thing nobody can take from you?
Your integrity
What are the 2 types of exercises?
Cardiovascular exercise and strength training
What is your BMR?
The rate that your body burns calories (Basal Metabolic Rate)
How many calories does one pound of muscle burn?
50 calories
How many calories does one pound of fat burn?
3 calories
Name the benefits of cardiovascular exercise
Lower resting heart rate, lower blood pressure, expands blood vessels and increases blood flow, increases lung capacity and strength, reduces risk of dementia, increases stamina and endurance, increases self esteem
Name the benefits of strength training
Increases bone density, speeds up BMR, strengthens immune system, increases self esteem
The goal is not to have a stress free life…
but to be able to cope with the stress you encounter
What is our definition of stress?
An internal reaction to a real or perceived threat
What is the difference between eustress and destress?
Eustress is a positive, short term stress, a motivator. Destress is negative, long term, chronic stress
When does stress exist?
When you choose to create it
What chemicals does you body release during fight or flight?
Adrenaline, cortisol, epinephrine, norepinephrine
What can be dangerous about fight or flight?
If your body doesn’t burn off the chemicals with physical exertion, it could damage the brain (hippocampus, hypothalamus, prefrontal cortex)
What is a Type A personality?
Someone who is perfectionistic, driven, and goal oriented
What is a Type B personality?
Someone who is relaxed, easy going, and copes with stress better
What is our definition of learning?
A relatively permanent change in behavior and/or mental processes caused by experience
What are other names for experience?
Frames of reference, history, lenses
What are the 2 types of learning?
Operant and classical
What theorist is associated with classical conditioning?
Pavlov
What theorist is associated with operant conditioning?
Skinner
What are the 2 rules of learning via operant conditioning?
1) The best predictor of future behavior is past behavior
2) Behavior that is not reinforced will not continue
All behavior is…
Goal-oriented
To effectively evaluate behavior you must…
Shed your own value system and view the situation from the other person’s perspective
You can’t take away behavior without…
replacing it with something else
What is reinforcement used for?
To increase or maintain the frequency of a desired behavior
What is punishment used for?
To decrease or eliminate the frequency of an undesired behavior
What is a primary reinforcer?
Something that we need (food, water)
What is a secondary reinforcer?
Something material we want (good grades)
What is a bootleg reinforcer?
an outside reinforcer that changes your behavior
What are the rules for using punishment
1) Must be consistent
2) Must be in a timely manor
3) Must be administered with compassion
4) Should be predictable
5) Explanation needs to be given of what could be done differently next time
Formula for classical conditioning
Neutral stimulus -> Conditioned stimulus
Unconditioned stimulus -> Extinct
Unconditioned response -> Conditioned response
What are the principles of operant conditioning?
Acquisition, Generalization, Discrimination, Extinction, Shaping
