Exam Preparation Flashcards
authentic happiness theory
about happiness measured by life satisfaction and its goal to increase life satisfaction
well-being theory
about well-being and measures positive emotion, engagement, meaning, positive relationships, and accomplishment. its goal is to increase flourishing by increasing PERMA.
PERMA
Positive emotion
Engagement(Flow)
(R)Positive Relationships
Meaning
Accomplishment
ABC Model
How beliefs (B) about adversity (A) – and not the adversity itself – cause the consequent (C) feelings
Hedonism Archetype (Junk-food burger)
Focuses on present enjoyment and avoids negative consequences.
Rat Race Archetype (Vegan burger)
Suffers in the present in sacrifice for future benefits.
Nihilism Archetype (Worst burger)
Both the present and future are detrimental, believing that life has no meaning and chaining to the past.
Happiness Archetype (Ideal burger)
Present benefit, and fulfilling future. Ideal archetype.
fundamental attribution error
When someone else does something thats not good, we attribute it to their essence and their being.
self-serving bias
when a person uses the outcome of an action to claim responsibility for the action or not
shame resilience
the ability to practice authenticity when we experience shame, to move through experience without sacrificing our values, and to come out on the other side with more courage, compassion, or connection
shame
fear of disconnection (belief that we don’t belong and we are unlovable)
guilt vs. shame
Guilt: I did something bad (motivates meaningful change)
Shame: I am bad (harmful - addiction, depression, violence)
4 Elements of Shame Resilience
1) Recognizing shame and understanding its triggers
2) Practicing Critical Awareness
3) Reaching out
4) Speaking shame
3 Main forms of vulnerability armory
Perfectionism, Foreboding Joy, Numbing
What is gratitude the antidote to?
Why does Brown talk about practicing gratitude and not an attitude?
Practicing gratitude is the antidote to foreboding joy.
By “practicing” and not an “attitude” you express your true feelings towards something instead of your pain, and shame. Practicing is not surface-level like attitude.
What is the antidote to perfectionism? How does it work?
Practicing self-kindness and knowing your boundaries are the antidote to perfectionism. It works by changing the roots of your perfectionism and recognizing/appreciating your imperfections.
scarcity
living in the “not enough”
Two Myths About Vulnerability
“I don’t do vulnerability” “Vulnerability is a weakness”
Flow
a state of optimal experience characterized by deep engagement, focus, and enjoyment in an activity. (It’s not happiness we are going after, full involvement of flow makes for excellence in life)
Three main activities that consume a person’s life
Productive Activities (24 - 60%)
Maintenance Activities (20 - 42%)
Leisure Activities (20 - 43%)
Flow in the context of goals/challenges
Flow is characterized by clear goals. Lose a sense of time when you’re engaged in an activity. Enjoyable challenges. Magnet for learning
Flow in work
busy work, enjoy what you do, repetitive tasks lead to more dissatisfaction vs. variety and challenge can lead to more satisfaction
Parenting with vulnerability
If we want our children to love and accept who they are, the parent’s job is to love and accept who they are
Normalize conversations about shame
Belonging vs. Fitting in
Belonging (be who we are, and being somewhere where you want to be and they want you, being accepted.) and fitting in (becoming who you need to be in order to be accepted)
Guilt self-talk vs. shame
“You did something bad” vs. “You are bad”
Separate children from their behaviors
Hope
Hope isn’t an emotion; its a way of thinking or a cognitive process.
Hope happens when we have the ability to set realistic goals, we are able to figure out how to achieve those goals (be flexible and develop alternate routes), we believe in ourselves.
To learn hopefulness, children need relationships characterized by boundaries, consistency, and support.
Let children experience disappointment
Achievement = Skill x Effort
Fast: The sheer speed of thought reflects how much of that task is on automatic; how much skill or knowledge relevant to the task a person has.
Slow: Executive function of planning
Rate of Learning: More knowledge can accumulate of each unit of time that you work on the task.
Effort/GRIT: Time on task, the more time spent on a task the more skill developed.
Fixed mindset
“The non-learner”: Creates an urgency to prove myself over and over again
Growth mindset
“The learner”: Your basic qualities are things you can cultivate through efforts, strategies, and help from others
