Exam 3 Flashcards
PGI
skills to help us make changes in ourselves (new years resolutions)
Active and intentional
Ongoing process to use PGI skills
PGI Book
One intentional personal growth experience=a page
Exercise routine-each day you choose to workout =page
Your flip book= your efforts&actions
Readiness for Change (PGI)
Ability to identify what to change
Ability to identify when to change (not always a good time to change)
Plan-fullness(PGI)
Ability to develop a plan for specific changes
Using Resources(PGI)
awareness of common resources for help
knowing how to use resources
actually using these resources
part of PGI that people score lowest but is most important
Intentional Behavior
following through on plans for personal growth
Comfort Zones
behavior that is familiar, safe, natural, controllable, risk free
everyone’s CZ is unique
Intentional Personal Growth
step outside CZ
take risks
temporary discomfort to change in meaningful ways
reward=change might last forever
Benefits of using PGI skills
more likely to actually make changes
transferable skills
inspired to make other changes
PGI & Trauma
soon after trauma= more post-traumatic stress & PTG= more intrusive rumination & positive affect, less negative affect
long-term after trauma= less post-traumatic stress, more PTG= more deliberate rumination & positive affect, less negative affect
PGI & Trauma Blackie et al. Study
Rwandan genocide
effects 15-18 years later=
rates of PTSD much higher if 11-20 during genocide
high rates comorbid depression
poor functioning across life domains
PGI promotes better outcomes in all 3 areas
Career & PGI
more career exploration
less anxiety about career options
more self-efficacy
more career maturity
Interpersonal Relationships & PGI
more trust, satisfaction, intimacy, ability to compromise
more concern for other’s well-being
Can we teach PGI skills?
Yes
Intentional Growth Training (IGT)
purpose: teach PGI skills
2-session workshop
Session 1: info about PGI and activity (at home=do steps you chose)
Session 2: 1 week later; writing modified Pennbaker paradigm, write about exp.
Benefits of IGT (Harmon)
depression in majority of college students=less educational success
goal=prevention of symptoms
Treatment group 1 week later had lower depressive symptoms than control
over next month treatment stayed low and control stayed high
High Personal Importance Goals
more commitment
more positive affect when achieved
Difficulty Goals
High difficulty( to a point)= more motivation & positive affect
too difficult=less motivation
Striving Toward Vs. Avoidance Goals
“get a good grade” vs. “not fail”
avoidance goals= more physical & psych distress, anxiety
low social well being, relationship satisfaction
Specific Vs. Abstract Goals
More specific leads to better performance= high emotional well-being
abstract= “I want to lose weight”
specific= “I will walk 20 minutes 4x a week”
Intrinsic Vs. Extrinsic Goals
intrinsic=within us (I want to apply concepts of pos. psych to my life)
extrinsic= motivated by factors external to us (byproduct of task, money)
intrinsic goals > high subjective well-being
extrinsic- low vitality, high anxiety
Optimism (Carver & Scheier)
believing that good things will happen not bad
relies on fate, chance, powerful others
measuring optimism= LOT-R
assesses positive & negative experiences
Optimism Learned (Seligman et al.,)
attributions of both positive and negative events
measuring optimism-attributional style questionnaire, rate causal explanations of each event
Problem of personal responsibility-removed internal vs external
Learned Optimists Attributions
external- other ppl/environment produce bad outcomes
variable- not likely to happen again
specific- just in this one area
Pessimists Attributions
internal- overemphasize role of self
stable- likely to happen again
global-generalize to other areas
Benefits Learned Optimists
more playful
better problem-solvers
use more approach-oriented coping
“I will start studying for bio test a week in advance”
Benefits Pessimists
more avoidant
use more detail-oriented coping
“I do not care about bio, so ne need to study”
Hope & Optimism
both focus on future, chance to change/improve things, beneficial for our mental health
General Definition of Hope
believing that you can make good things happen in your life and for yourself
relies on: primarily yourself
Snyder’s Hope
goal directed thinking w/
pathways thinking-perceived capacity to find routes to desired goals
agency thinking-require motivations to use those routes
Characteristics of Hope Goals
must have value to person
short or long term
easy to difficult
approach or preventative
Pathways
produce alternate routes when blocked
“Maybe I can do it this way”
positive self-talk
Agency
energetic self-talk (pep talk)
“I will keep going”
Measuring Hope- 4 ways
Hope scale(adults)- trait measure
Children’s Hope Scale- ages 8-16
State Hope Scale(adults)- here & now goal directed thinking, can change due to circumstances
Domain-Specific Hope Scales(adults)- goal directed thinking in specific areas
Outcomes of Hope (mostly kids)
better academic performance
better sports performance
better healthy behaviors
kids w/ Type 1 Diabetes=check blood sugar regularly
Outcomes of Optimism (Adults)
better academic performance
better sports performance
better adult physical health
more effective coping w/ stressors
greater satisfaction in relationships
less vulnerable to depression
What is Prosocial Behavior
voluntary actions
intention to help/benefit others
accidentally helping someone is not prosocial behavior
Kin Altrusism
evolutionary theory
target-genetic relatives
goal-survival of genetic material
Mutualism
evolutionary theory
target-members of community or team
goal-common interests/goals
Reciprocal Altruism
evolutionary theory
target-people who can help you
goal-I help you, you help me
Competitive Altruism
evolutionary theory
target-anyone but in pre scene of rivals
goal- status and power, diminish others (wing of hospital, selling chocolates)
Psychological Motives for Altruism
egoism-motivated: behavior benefits me (I can’t live with myself if I don’t stop)
empathy-motivated: reduce someone else’s needs
can have both
Benefits to Giver (altruisms)
better physical health in older Americans research
lower risk of death
promotive effect- direct effect high altruism = low death
protective effect- decreases potency of risk factor, high stress lead to increased death after 5years
Older adults whose spouses died prosocial behavior
giving instrumental prosocial behavior w/in 6mos associated w/
low depressive symptoms @ 12mos even when pre-death burden was high
receiving social support w/in 6mos- not related to 12 mo depressive symptoms
Why are there positive benefits to the giver
builds positive emotions (Broaden & Build)
downstream effects of positive emotions
decreased activation of inflammation genes
bolstered immunity responses
lowered blood pressure
not everyone has same benefits (possible moderators= personal values)
Who might benefit from engaging in prosocial behavior?
when motives empathetic & altruistic
when behavior is voluntary
when you believe you can/will make a difference
Who is more likely to be prosocial?
none of the differences big
older ppl more than younger ppl
religiously identified more than those who aren’t
women more than men when behaviors: altruistic, emotionally charged, when asked, in emergencies
men more than women when behaviors are : public
Who is less likely to be prosocial?
High narcissism ppl (self-centered)
High machiavellianism (manipulative, my ends justify my means)
High psychopathy (lack of empathy, I get what I want & don’t care abt consequences)
Circumstances Promoting Prosocial Behavior
when we are stressed (Taylor’s Tend & Befriend= strengthen relationships to lower distress)
when experiencing positive emotions
when experiencing moral elevation (Others inspire us)
Job Crafting
how do I shape job into what is important to me to be satisfied/happy
Job Definition
focus on financial rewards & necessity rather than pleasure or fulfillment, not major positive part of life
Career Definition
focus on advancement
Calling Definition
focus on enjoyment of fulfilling, socially useful work
Perceiving a Calling
identifying what you are called to do
Living a Calling
actually doing the work
may not have access to the opportunities to do our calling
Person-Enviornment Fit
interests
skills
values
strengths
high job satisfaction= purpose/meaning
Work can be a positive force in our lives
during employment= better subjective physical health
better mental health
more satisfaction w/ life
more marital and family satisfaction
during unemployment worse physical & psych WB
when reemployed improve physical and psych WB
Spill-over Effects
more positive role spill-over with high extraversion
agreeableness
conscientiousness
openness to new exp.
some effects can be bad
CARE work
tasks directly involve care in service to others
i.e taking care of children, parents, etc
some paid some not (usually low wages, poor work conditions)
OECD Data for Care Work
disproportionately done by women
almost twice as much hrs spent than men across several countries
U.S a little better but still bad
USA (2018) Data for Care Work
older age groups
45-54, 55-61, 62 & older= less discrepancy between men and women as far as care work goes
