happiness pt. 2 Flashcards
What are the two major perspectives on happiness?
Hedonic Happiness – Focuses on pleasure, enjoyment, and life satisfaction. (Short-term)
Eudaimonic Happiness – Focuses on personal growth, meaning, and fulfillment. (Long-term)
📌 Mnemonic: Think of a “Hedonic Sundae” (pleasurable but temporary) vs. a “Eudaimonic Tree” (growth and deeper roots).
📌 Key Takeaway: Hedonic = “feeling good” 🎉, Eudaimonic = “being good” 💡.
What are the three main components of Subjective Well-Being (SWB)?
Life Satisfaction – How you evaluate your life overall.
Positive Emotions – The presence of joy, love, gratitude, etc.
Negative Emotions (Low Levels) – The absence of excessive sadness, anxiety, etc.
📌 Visualization Tip: Imagine a seesaw balancing positive emotions on one side and negative emotions on the other. SWB is balanced when positivity outweighs negativity.
How do eudaimonic and hedonic happiness differ?
Hedonic
Pleasure-focused
Short-term enjoyment
Example: Eating a cake 🍰
Eudaimonic
Meaning-focused
Long-term fulfillment
Example: Learning a skill 🎸
📌 Example: A person watching Netflix for fun (hedonic) vs. a person volunteering because it aligns with their values (eudaimonic).
What are key psychological theories of happiness?
Self-Determination Theory (SDT) – Happiness comes from fulfilling three needs:
Autonomy (control over life)
Competence (feeling capable)
Relatedness (connections with others)
PERMA Model (Seligman) – Five elements of happiness:
P – Positive Emotions
E – Engagement (Flow State)
R – Relationships
M – Meaning
A – Accomplishment
📌 Mnemonic: “A CAR for SDT” (Autonomy, Competence, Relatedness) and “PERMA for lasting happiness.”
What are some key factors that influence happiness?
Psychological Factors – Personality, gratitude, resilience, mindset.
Social Factors – Support systems, friendships, relationships.
Economic Factors – Income affects happiness only up to a point (~$75K per year).
Cultural Factors – Individualistic vs. collectivistic cultures view happiness differently.
📌 Example: Someone in an individualistic culture might seek personal achievements for happiness, while someone in a collectivist culture might prioritize family harmony.
What neurotransmitters are associated with happiness?
Dopamine – Reward and pleasure.
Serotonin – Mood regulation and well-being.
Endorphins – Pain relief and euphoria.
Oxytocin – Bonding and trust.
📌 Mnemonic: “DOSE” of happiness (Dopamine, Oxytocin, Serotonin, Endorphins).
How is happiness measured in research?
Self-Report Surveys – Subjective Well-Being Scales.
Physiological Measures – Brain scans, heart rate, hormone levels.
Behavioral Indicators – Smiling, social interactions, resilience.
📌 Example: The Satisfaction With Life Scale (SWLS) asks people to rate their overall life satisfaction.
What are evidence-based ways to increase happiness?
Practicing Gratitude – Keeping a gratitude journal.
Engaging in Flow Activities – Doing something fully absorbing.
Building Relationships – Strengthening social bonds.
Mindfulness & Meditation – Focusing on the present.
Acts of Kindness – Helping others boosts happiness.
📌 Example: Writing three things you’re grateful for each day can significantly improve well-being over time.
How does income relate to happiness?
Money increases happiness up to $75,000 per year, after which additional wealth has diminishing returns.
Spending money on experiences (travel, hobbies) rather than material goods leads to more lasting happiness.
📌 Example: A person who buys a vacation with friends feels more long-term happiness than someone who buys a new gadget.
How do individualistic and collectivistic cultures view happiness?
Individualistic Cultures (U.S., Western Europe) – Happiness is about personal success and independence.
Collectivistic Cultures (Asia, Latin America) – Happiness is about group harmony and relationships.
📌 Example: An American may feel happiest achieving a career goal, while a Japanese person may feel happiest fulfilling family duties.
How do Subjective Well-Being (SWB) and Psychological Well-Being (PWB) differ?
SWB: Focuses on happiness levels, life satisfaction, and emotional states.
PWB: More about self-fulfillment, resilience, and personal growth (Ryff’s model).
📌 Think About It: SWB = “Do I feel happy?” 😊 PWB = “Am I thriving?” 🌱
What are the six dimensions of Psychological Well-Being in Ryff’s model?
Self-Acceptance – A positive self-view, accepting strengths & weaknesses.
Personal Growth – Continuous learning & development.
Purpose in Life – Clear life direction & meaning.
Environmental Mastery – Ability to manage surroundings effectively.
Autonomy – Independent decision-making, self-determination.
Positive Relationships – Strong, meaningful social connections.
Visualization: Imagine a tree 🌳:
Roots = Self-Acceptance (grounding in self).
Trunk = Autonomy & Mastery (structure & control).
Branches = Growth, Purpose, Relationships (reaching outward).
What are the five elements of the PERMA model of well-being?
Positive Emotions – Experiencing joy, gratitude, love.
Engagement – Being fully absorbed in activities (flow).
Relationships – Strong social connections enhance happiness.
Meaning – Purpose and fulfillment in life.
Accomplishments – Achieving goals fosters well-being.
📌 Example: PERMA applied to a job:
P: Enjoying teamwork 😊
E: Losing track of time coding a project 💻
R: Bonding with colleagues 🤝
M: Believing work impacts others 🌍
A: Completing a big project 🎯
How much of happiness is influenced by genetics vs. life circumstances?
50%: Genetic set point 🧬
10%: Life circumstances 🌎
40%: Intentional activities & mindset 💭
📌 Key Takeaway: You can control a large portion of your happiness through habits and perspectives!
What is hedonic adaptation?
The tendency to return to a baseline level of happiness after positive or negative events.
📌 Example: Winning the lottery 🎰 leads to short-term joy, but long-term happiness stabilizes.
📌 Tip to Overcome It: Practice gratitude & mindfulness to appreciate positive moments.
The tendency to return to a baseline level of happiness after positive or negative events.
📌 Example: Winning the lottery 🎰 leads to short-term joy, but long-term happiness stabilizes.
📌 Tip to Overcome It: Practice gratitude & mindfulness to appreciate positive moments.
Flow is a state of deep focus and enjoyment, where time seems to disappear. It occurs when:
Challenge level = Skill level.
Task is engaging and meaningful.
📌 Example: Athletes in the zone, artists lost in creativity, gamers deeply focused. 🎮
What are five scientifically backed habits to boost happiness?
Practice Gratitude – Keep a gratitude journal.
Exercise Regularly – Releases endorphins.
Connect Socially – Build strong relationships.
Engage in Flow Activities – Pursue hobbies you enjoy.
Help Others – Volunteering boosts well-being.
How does mindfulness improve happiness?
Reduces stress & anxiety.
Enhances emotional regulation.
Improves present-moment awareness.
📌 Exercise: Try a 5-minute breathing meditation today. Notice any changes in your mood?
What does “eudaimonic well-being” emphasize?
Eudaimonic well-being emphasizes flourishing by exercising human capacities and virtues. It is rooted in Aristotle’s concept of eudaimonia, involving the best use of one’s unique talents.
What is a common misconception about happiness?
People often think life should only be happy without challenges. However, happiness involves overcoming struggles and accepting emotional ups and downs.
What are “myths of happiness” according to Sonia Lyubomirsky?
The myth is that achievements like marriage or wealth bring eternal happiness, and adversities like health issues cause lasting unhappiness. Reality shows emotions are not permanent.
What is “impact bias”?
Impact bias is the tendency to overestimate the intensity and duration of feelings from positive or negative events.
What role does the psychological immune system play in happiness myths?
It helps us recover faster from negative events than we expect, demonstrating human resilience.
What is the concept of “hedonic adaptation”?
Hedonic adaptation is the tendency to adjust to new situations, reducing the lasting impact of both positive and negative experiences.
What does the ABC-X Model of Family Crisis illustrate?
It shows how families cope with stressful events, highlighting adaptability and support systems during crises.
What does Self-Determination Theory propose?
It identifies three key psychological growth needs: competence, relatedness, and autonomy, which drive well-being through interaction with the environment.
What are the dimensions of well-being in Ryff’s model of psychological well-being?
- Life Purpose
- Autonomy
- Personal Growth
- Positive Relations with Others
- Environmental Mastery
- Self-Acceptance
What is the “Well-Being Flower”?
The “Well-Being Flower” represents dimensions of well-being such as positive emotions, engagement, relationships, meaning, achievement, physical health, and economic security.
What is “flow” in the context of well-being?
Flow is a state of being fully absorbed and engaged in activities, requiring strengths, skills, or talents, performed with focus and enjoyment.
What are some key steps to assess personal well-being?
Assess well-being dimensions (positive emotions, engagement, relationships, meaning, achievement, physical health, etc.) using a scale from 0-10. Identify areas for growth and improvement.
What is the pleasant life pathway to optimal well-being?
It involves focusing on positive emotions (hedonic well-being) and engaging with pleasurable activities in moderation to prompt positive emotions.
What are the building blocks of the well-being flower diagram?
Positive emotions, economic security, engagement, environment, relationships, meaning, physical health, and achievement.
What is “flow” and how does it contribute to well-being?
Flow is a state of being fully absorbed in activities requiring focus and skills, promoting well-being through interest, skill mastery, and effort. However, flow can also occur in potentially harmful activities, like gambling.
How do accomplishments contribute to well-being?
Accomplishments involve setting and pursuing goals that align with personal interests and values, leading to gratification. They focus on achieving outcomes rather than the mastery process.
What is the importance of acknowledging goals and accomplishments?
Recognizing personal goals fosters self-belief, motivation, and resilience. Goals don’t need to be ambitious; even minor achievements can enhance well-being if consciously reflected upon.
What are key psychological determinants of achievement?
Motivation (especially intrinsic), growth mindset, goal setting, and self-efficacy are essential psychological factors driving achievement.
What is intrinsic motivation, and why is it important?
Intrinsic motivation arises from internal desires and personal satisfaction. It fosters persistence and long-term success, unlike external motivation, which may lead to temporary achievements.
What characterizes a growth mindset?
A growth mindset is the belief that intelligence and abilities develop through effort and learning, encouraging resilience, risk-taking, and continuous improvement.
What is the SMART framework for goal setting?
SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This framework clarifies objectives, tracks progress, aligns with values, and enhances motivation.
What are self-efficacy beliefs, and how do they influence actions?
Self-efficacy is the belief in one’s ability to manage situations. It influences motivation, effort, perseverance, and reactions to failure
What are the differences between high and low self-efficacy?
High self-efficacy promotes task engagement, commitment, and resilience, while low self-efficacy hinders persistence and needs development for better outcomes.
What is “self-efficacy”?
Self-efficacy refers to beliefs about one’s ability to organize and execute actions to achieve specific goals.
What is “self-concept”?
Self-concept is how individuals perceive and describe themselves, including personal qualities, talents, and beliefs.
What is “self-esteem”?
Self-esteem relates to the general value and satisfaction individuals assign to themselves.
How are self-efficacy, self-concept, and self-esteem different?
Self-efficacy is about belief in ability for tasks, self-concept is descriptive about personal traits, and self-esteem measures personal self-worth.
What types of statements are associated with self-efficacy, self-concept, or self-esteem?
Self-Efficacy: “I can put my ideas into writing.”
Self-Concept: “I am good at science.”
Self-Esteem: “On the whole, I am satisfied with myself.”
What are the key questions in the PERMA-Profiler measure?
The PERMA-Profiler evaluates well-being dimensions like positive emotions, engagement, relationships, meaning, achievement, and physical health.
How is “confidence in solving problems” linked to self-efficacy?
Statements like “I’m confident I can choose an appropriate formula to solve a chemical problem” highlight self-efficacy in specific tasks.
How do physiological states affect self-efficacy
Physiological states, such as fatigue, stress, or physical well-being, can influence confidence in one’s abilities. For example, feeling calm may boost self-efficacy, while stress might reduce it.
What are the characteristics of positive relationships?
Positive relationships are marked by trust, mutual support, effective communication, emotional closeness, and shared joy. They contribute significantly to overall well-being.
How do positive relationships impact well-being?
They provide emotional support during challenges, increase feelings of connectedness, and are linked to greater happiness and reduced stress.
What defines the meaningful life pathway to well-being?
The meaningful life is centered on pursuing goals, values, or causes that resonate deeply with personal beliefs. It contributes to lasting fulfillment and purpose.
How can one create meaning in their life?
Meaning can be created through acts of kindness, fostering positive relationships, engaging in purposeful work, or contributing to communities or larger causes.
What are examples of how meaning enhances well-being?
When life activities align with personal values, individuals experience satisfaction, increased resilience, and a sense of purpose.
What does Aristotle’s eudaimonia emphasize about the meaningful life?
Aristotle’s concept of eudaimonia emphasizes flourishing through meaningful activities that develop virtues, talent, and human capacities.
