final Flashcards
(S)PERMA(V)
positive emotions, engagement, relationships, meaning, and achievement
s: sex
v: vitality
martin “marty” seligman
father of positive psychology, UPenn professor, president of the American Psychological Foundation, thought psychology was “half baked,” father of learned optimism, reintroduces study of human strength/virtues.
regrets shocking dogs in learned helplessness.
history of psychology
until the 1940s, there were three missions (curing mental illness, fostering more fulfilling lives, developing high potential), then after WW2, it was only curing mental illness.
definition of psychology
the scientific study of the human mind and its functions, especially those effecting behavior in a given context
does money = happiness?
no. lawyers have highest (among white collar professionals) salary, nicotine abuse, alcohol abuse, depression. 40% of doctors would have chosen a different career, 60% would not recommend the career, 6% have positive moral.
abraham maslow
1908-1970, president of the American Psychological Association (1968), suffered terribly in childhood, studies attachment with Marlow, created Maslow’s hierarchy.
Maslow’s Hierarchy
physiological -> safety -> love/belonging -> esteem -> self-actualization.
created by reading biographies, so kind of biased and arbitrary.
priming with positive emotions (study)
preschoolers thinking of happiest memories do better on puzzles. doctors do better diagnosing cases when given candy.
sickness study
people with more positive emotions were half as likely to get sick, and if they did, they had milder symptoms and recovered twice as quick
emotion (definition)
a relatively brief conscious experience characterized by mental activity and a degree of pleasure or displeasure
Yerkes-Dodson Law
YDL. Robert Means Yerks and John Dillingham Dodson in 1908. there is an optimal amount of stress (empirical relationship between arousal and performance). sleep alertness \:) anxiety disorganization (KNOW THE CHART)
hierarchy of study methods
- randomized controlled double blind studies
- randomized controlled studies
- cohort studies
- case control studies
- case series
- case reports
- ideas, editorials, opinions
- animal research
- in vitro (test tube) research
harvard men’s study of 1938
men of similar experiences/opportunities. found that intelligence matters little; alcoholism is most destructive; quality of relationships is most important.
circumplex model
Russell, 1980.
KNOW THE CHART:
activated + negative emotions = tense, angry
unactivated + negative emotions = bored, depressed
activated + positive emotions = happy, excited
unactivated + positive emotions = calm, relaxed
the Pittsburgh Common Cold Study
high positive affect means you’re less likely to get colds and have a stronger immune system.
negative emotions are fine as long as positive emotions are also present.
inactivated is better than activated (circumplex model)
the Nun Study
Danner, 2001.
essays in 1917 when entering convent.
only positive emotions predicted longevity:
90% of most cheerful quartile were alive at 85, 34% of least cheerful quartile alive; 54% vs 11% at 94.
Fredrickson + Tugade study
- college students told they would have to give speech. those with more positive emotions recovered from shock twice as quickly.
narrow and constrict vs broaden and build
Fredrickson.
people will retreat when bad things happen.
oxytocin
biological basis of love. also found in other animals. surges in parents, couples (especially with reproduction); increases levels of trust and encourages generosity, reduces social vigilance, pay more attention to eyes (unlike autism).
the cooperative eye hypothesis
humans have more expressive eyes, farther apart, for evolutionary purposes
attachment theory
the study of how human beings respond within relationships when hurt, separated from loved ones, or perceiving a threat.
Harlow’s study
baby monkeys prefer comfort over food.
attachment theory also seen in institutionalization.
god i hate this study, fuck harry harlow.
strange situation test
Ainsworth.
70% of children were securely attached: sad to see parent leave, comforted when returns.
20% avoidant: not upset by leaving or returning.
10% ambivalent: upset even before separation and difficult to comfort
Bolbey says this continues to adulthood: securely attached relationships have safer sex, less upset in stress, seek support when needed, compromise, less depression, higher self esteem.
equity theory
assumes that people calculate costs and benefits involved in interacting with others.
Foa & Foa (1975) made a list of interpersonal resources: goods, information, love, money, services, status.
tetris effect
after being engaged in a particular cognitive task for a long time, people begin to experience related cognitions when not engaged in the task
two mindsets
growth mindset: intelligence is a malleable quality that can be developed and cultivated through effort (will reach even higher levels of achievement)
fixed mindset: intelligence is a fixed trait that cannot be developed (will plateau early)
growth mindset is good because
higher challenge goals, higher persistence, more likely to ask for help
marshmallow experiment
Baumeister, Tangney, and Boone, 2004.
toddlers who could wait ended up more intelligent, better planners, better self control, less alcohol/drug use, better relationships, etc
willpower definition
the ability to align yourself with the brain system that is thinking about long-term goals—that is thinking about big values rather than short-term needs or desires.
-Kelly McGonigal
radish/cookie experiment
Baumeister, Bratslavsky, Muraven, Tice, 1998.
people given radishes and not allowed to eat chocolate chip cookies gave up quicker on tests.
shows that willpower can be depleted (but willpower can also be strengthened)
key to not draining willpower
avoid temptation!
choice paralysis
the state of over thinking about a decision to the point that a choice never gets made, thereby creating inaction.
opportunity cost
a benefit that a person could have received, but gave up, to take another course of action. stated differently, an opportunity cost represents an alternative given up when a decision is made
maximizers vs satisficers
m: seek and accept only the best
s: settle for something that is good enough
maximizers do better financially and in careers but are more stressed
heuristics
satisficing
example: always but the 2nd cheapest pair of headphones. also like steve jobs and his turtlenecks.
william james
“we must make automatic and habitual, as early as possible, as many useful actions as we can…”
1842-1910. father of american psychology. thinks body is “center.”
stages of change
precontemplation contemplation preparation action maintenance termination
defenses
pathological: denial and splitting
immature: fantasy and projection
neurotic: regression, repression, and hypochondriasis
mature: altruism, anticipation, humor, sublimation, identification
meliorism and two kinds
the doctrine that the world, or society, may be improved and suffering alleviated through rightly directed human effort
mitigative meliorism: getting rid of what we don’t want
constructive meliorism: getting more of what we do want
flow
mihaly csikszentmihalyi.
time passes quickly, attention is focused on the activity itself, the aftermath is invigorating.
KNOW CHART.
optimism and pessimism definitions
o: hopefulness and confidence about the future or the successful outcome of something
p: a tendency to see the worst aspects of things or believe that the worst will happen; a lack of hope or confidence in the future
both can be good or bad
explanatory styles
pessimistic: internal, stable, global.
optimistic: external, unstable, specific
realistic optimism
the ability to maintain a positive outlook without denying reality, actively appreciating the positive aspects of a situation without ignoring the negative aspects
can be cultivated: get a reality check, journaling, savoring achievements, therapy (CBT), explanatory style, cognitive restructuring, mental contrasting
cognitive restructuring
Adversity
Belief
Consequence
Disputation
static vs dynamic risk factors of relationships
static: personality, parental divorce, religious dissimilarity, previous divorce, young age at marriage, economic status, major mental health issues.
dynamic: communication danger skills, unrealistic expectations, substance abuse, conflict management, commitment, motivation
communication danger signs
escalation
invalidation
negative interpretations
avoidance and withdrawal
escalation
responding back and forth negatively with each other.
physical safety, emotional safety, commitment safety issues.
invalidation
putting down the thoughts, opinions, or character of the other. can be subtle or obvious or extreme. often is unintentional. emotional safety and commitment.
negative interpretations
making a negative and unfair assumption of what your partner was thinking. huge effect on commitment safety.
avoidance and withdrawal
unwillingness to get into or stay with important discussions
sitting is the new
smoking. anxiety, heart issues, ADHD, cancer
Fiji Study
introduced TV to rural community in 1995, 3 years later, schoolgirls had beginnings of weight and body shape preoccupation, purging behaviors, body disparagement
eating in the us
less about enjoying food and company. americans also eat more and quicker.
the Naperville Zero Hour Study
track heart track for grades, put kids into smaller teams, and give them choices about their physical education. fared better on standardized tests (TIMSS) than wealthier schools in same area; science: #1 in world, math: #6 in world.
BDNF
brain derived neurotrophic factor.
supports existing neurons, encourages growth of the new, helps synaptic plasticity, long-term memory.
telomeres
- organize chromosomes
- protect the ends of the chromosomes
- allow the chromosomes to be replicated
degradation seems to slow with anaerobic exercise. slows aging.
active destructive
quashing the event, dismissive, demeaning
passive destructive
turning focus inward, avoiding, ignoring speaker
passive constructive
low energy, delayed response, quiet
active constructive
enthusiastic support, eye contact (engagement through nonverbals), authentic, asking questions (extends the feeling), smiling (empathy)
