L1,2,3,4 Flashcards
Gallup polling
Happiness has decreased in individuals < 30-yrs. old as compared
with 2006-2010
The Why of Unhappiness
- Tech and social media
- hyper- individualism (“me” culture)
- parental cues (harvard study) students made achievement over happiness first choice and believed their parents too
- Lack of relationships
Grant and Glueck longitudinal studies
Single greatest factor to influence long-term Happiness: ”Meaningful relationships that are nurtured over time”
Relationships are equally important as diet, exercise.
If you want to go fast, go alone. If you want to go far, go together….
GI Joe Fallacy
Knowing is half the battle
Knowing something is not enough to change your behavior
Why study loss, suffering and death
Shapes our lives, shows us not to catastrophize
Why storytelling is important
Binds us (trust/social bonding), knowledge is passed on, facts are the bones = stories are the flesh
PERMA acronym
P ositive emotions
E ngagement “flow”
R elationships
M eaning “why”
A achievement “our passions”
fill in __> __>__>__>
Feelings > Thoughts > Emotions > Behaviors and vice versa
What is well-being
happiness, mental wellbeing, coping with stress, productive in one’s community, potential of one’s own abilities
How we celebrate - passive/active// constructive / destructive
AC : how did that make you feel?
AD : Oh that puts us in higher tax B
PC: Congrats!
PD: Whats for dinner?
What the name of bad cholesterol and what is minimum goal and optimal
LDL
Min goal :<100
Optimal < 70, <55
What does inflammation and a high LDL lead to
coronary artery disease
Risk factors for CAD (coronary artery disease)
Family history
diabetes
obesity
hypertension
smoking
Metabolic syndrome
development of cardiovascular disease and type 2 diabetes.
Glucose intolerance
Hypertension
Obesity
Low HDL
Best Foods
plant based - fish, fruits, vegetables, nuts, whole grain
Exercise
CV (cardiovascular benefits)
Mortality benefits
Psychological benefits
Cognitive benefits
Sleep
Physical benefits
Cognitive benefits –> did better on test
40-second rule for compassion
benefits the giver just as much as the reciever
Benefits of serving others
Decreased mortality
Possible aging benefits
CV benefits –> lower BP (study: 10 grade volunteering, volunteering >50y/o, spending $ on others)
PERMA/ WellB benefits –> Strongest sense of purpose
Mental health benefits –> loneliness leads to higher risk of stroke and death
Time sensitive and Taku-tsubo
the particular time of your life plays a large role as to your response to any given situation or interaction, ie.. a different reaction when you were 15 years old compared with now, compared with when you will be 30 and doing a fellowship in cardiology (I hope).
Taku-Tsubo is an illness brought on by a tsunami of psychological or physical stressors, kicking in massive productions of adrenaline that cause the left ventricle to fail (think of a hormone storm). The reason it is time-sensitive is that a psychological stressor at age 20 may be met with resilience and at age 60 it may be associated with this syndrome (or vice versa) and nobody knows why, to the best of my knowledge.
Time-limited
simply means not enough time to get done what we want to get done and therefore time management comes into play.
Time Famine vs Time Affluence
“Time famine” refers to the feeling of not having enough time, often leading to stress and feeling overwhelmed
“time affluence” describes the subjective sense of having sufficient time to pursue activities you enjoy and feeling “wealthy” in terms of your time
Eudaimonia
Deep sense of meaning and purpose
Hedonism
Prioritizing and seeking pleasure for yourself
Hedonic adaptation
return to a relatively stable level of happiness after a positive or negative event
impact bias
tendency to overestimate intensity and duration of emotional reactions to future events
Endorphins
“helping high”
Energizes
decreases pain, cortisol
runners high/ helpers high
Dopamine
“feel good”
Reward, feel good
Oxytocin
“bonding”
relationships, love, trust, bonding, belonging
Serotonin
“pride”
decreases anxiety increases relaxation
Peripheral hormones (2) and effects
Cortisol –> long term
Adrenaline –> increased HR and aletreness
Effects:
- stress (acute and chornic)
- inflamation - acute and chronic
- Elevated BP, risk of HR
Autonomic nervous system
SNS - fight or flight
PNS - Rest and digest
Fixed vs growth mindsets
Mind is malleable and can be trained
- Growth mindset –> abilities are skills can be nurtured
Leaky tire analogy
- we constanly need work
- we are a work in progress
NESTS acronym
Nutrition, exercise, sleep, technology, stress
