LESSON 8 Flashcards
Who introduced the concept of self-efficacy?
Albert E. Bandura
Introduced in the article ‘Self-efficacy: Toward a unifying Theory of Behavioral Change’ published in 1977.
What is self-efficacy according to Bandura?
People’s beliefs about their capabilities to produce designated levels of performance
It influences events that affect their lives.
What are the two types of expectations distinguished in self-efficacy theory?
- Efficacy expectations
- Outcome expectancies
What does ‘outcome expectancy’ refer to?
A person’s estimate that a given behavior will lead to certain outcomes.
What is an ‘efficacy expectation’?
The conviction that one can successfully execute the behavior required to produce the outcomes.
What are the four main sources of influence for developing self-efficacy?
- Performance accomplishments or mastery experiences
- Vicarious experiences
- Verbal or social persuasion
- Physiological states
What is the most effective way to create a strong sense of self-efficacy?
Mastery experiences or personal performance accomplishments.
How does observing social models influence self-efficacy?
Seeing similar people succeed raises beliefs in one’s own capabilities; observing failures lowers them.
What role does verbal or social persuasion play in self-efficacy?
It strengthens beliefs that individuals have what it takes to succeed.
True or False: Stress and tension are always interpreted as signs of vulnerability to poor performance.
False
People with high self-efficacy may view stress as an energizing facilitator of performance.
Who is Carol S. Dweck?
Author of ‘Mindset: The New Psychology of Success’ and a leading researcher in motivation.
What are the two types of mindset according to Dweck?
- Fixed mindset
- Growth mindset
What characterizes a fixed mindset?
Belief that success is based on innate abilities.
What characterizes a growth mindset?
Belief that success is based on hard work, learning, training, and perseverance.
How do fixed mindset individuals typically react to failure?
They dread failure as it reflects negatively on their abilities.
How do growth mindset individuals typically view failure?
They do not fear failure as they see it as a learning opportunity.
What is one benefit of having a growth mindset according to Dweck?
It allows a person to live a less stressful and more successful life.
Fill in the blank: Self-efficacy typically comes into play when there is an actual or perceived threat to one’s _______.
[personal safety]
What did Bandura argue about self-efficacy’s role in human motivation?
It plays an important role in determining what activities a person will engage in.
What is the impact of unrealistic boosts in efficacy through social persuasion?
They are quickly disconfirmed by disappointing results.
True or False: Ability is a fixed property according to Bandura.
False
There is variability in how people perform.
What did Bandura state about self-belief?
Self-belief does not necessarily ensure success, but self-disbelief assuredly spawns failure.
What is a fixed mindset?
Students believe their basic abilities, intelligence, and talents are fixed traits.
Their goal is to look smart all the time and never look dumb.
What is a growth mindset?
Students understand that their talents and abilities can be developed through effort, good teaching, and persistence.
They believe everyone can get smarter if they work for it.
How do individuals with a growth mindset respond to setbacks?
They are more likely to continue working hard despite setbacks.
This contrasts with individuals with a fixed mindset who can be affected by subtle environmental cues.
What type of praise can lead to a fixed mindset?
Praise such as ‘good job, you are smart’ can lead to a fixed mindset.
This reinforces the belief in static abilities.
What type of praise can encourage a growth mindset?
Compliments like ‘good job, you worked very hard’ can encourage a growth mindset.
This focuses on effort rather than inherent ability.
Who is Edwin A. Locke?
An internationally known researcher on goal setting and Dean’s Professor Emeritus at the University of Maryland.
He was born on January 5, 1938.
What is Locke’s Goal-Setting Theory?
A theory developed by Edwin A. Locke that emphasizes the importance of setting specific and challenging goals to enhance performance.
It was first studied in the mid-1960s.
What are the two broad attributes of goals according to Locke?
Content and intensity.
Content refers to the actual object sought, while intensity refers to the complexity and focus of the goal.
What is the relationship between goal difficulty and achievement?
The more difficult the goal, the greater the achievement.
This assumes the individual is committed and has the requisite ability.
What is the effect of specific goals on performance?
The more specific the goal, the more precisely performance is regulated.
Specific goals reduce variance in performance.
What leads to higher performance according to Locke’s research?
Goals that are both specific and difficult lead to the highest performance.
Vague goals like ‘do your best’ do not yield optimal outcomes.
What factors influence commitment to goals?
- Belief that the goal is important
- Belief that the goal is attainable
Higher commitment is required for specific and difficult goals.
What can enhance commitment to goals?
- Providing a plausible rationale
- Using legitimate authority
- Financial incentives
- Joint goal setting
Participation in goal-setting leads to higher commitment.
What is self-efficacy?
Task-specific confidence that influences goal choice and commitment.
It is a key component of Bandura’s social cognitive theory.
How does self-efficacy affect performance?
It influences the difficulty level of goals chosen, commitment to goals, response to feedback, and choice of task strategies.
High self-efficacy leads to setting higher goals and renewed efforts after setbacks.
What role does feedback play in goal setting?
Feedback is essential for tracking progress and motivates improved performance when used to set goals.
It helps individuals adjust their goals based on past performance.
What happens when individuals receive negative feedback?
Those who maintain self-efficacy may raise their goals and intensify efforts, while those who lose confidence tend to lower their goals.
Causal statements made after feedback can affect changes in self-efficacy.
What are the mechanisms through which goals affect performance?
- Direction of action
- Degree of effort exerted
- Persistence of action over time
Goals direct attention and effort, leading to higher performance.
What is the impact of goal complexity on performance?
Complex tasks require effective task strategies, and individuals may struggle to discover suitable strategies under pressure.
Lack of experience or high pressure can hinder performance.
What do goals stimulate in terms of planning?
Goals stimulate planning and often improve planning quality.
People seek to use existing plans or develop new ones to achieve goals.
What factors may lead individuals to discover suitable task strategies?
No prior experience or training, high pressure to perform well, high time pressure.
These factors create a challenging environment that necessitates effective task strategies.
How do goals and self-efficacy function in the context of performance?
They mediate the effects of values and personality on performance.
Goals and self-efficacy are crucial for interpreting feedback and motivating performance.
What is the role of feedback in goal setting?
Feedback is most effective when used to set goals; it alone is just information.
Effective feedback requires understanding the significance of the information provided.
What is the relationship between participation and performance?
Participation motivates performance to the extent that it leads to higher goals, self-efficacy, or commitment.
What do goals and self-efficacy reflect in human action?
They reflect the individual’s assessment of the value of incentives and the applicability of values and traits to specific situations.
What does self-management entail?
People manage their lives by setting their own purposes and working to achieve them.
Define emotions in the context of psychological estimates.
Emotions are automatic, partly subconscious estimates of the relationship of things to oneself based on one’s values.
What are the effects of high goals on performance satisfaction?
High goals lead to less performance satisfaction than easy goals due to higher standards of attainment.
What are the implications of setting personal goals?
Goals should be based on true capabilities and personal desires, not on external expectations.
What is the general adaptation syndrome?
A model describing the body’s nonspecific response to any demand, involving three stages: alarm, resistance, and exhaustion.
What happens during the alarm stage of stress response?
Mobilization of the body’s defensive forces, preparing for ‘fight or flight’ with increased heart rate and blood pressure.
What occurs during the resistance stage of stress response?
The body becomes adaptive to the challenge but can wear out if exposed to the stressor for too long.
What characterizes the exhaustion stage of stress response?
The body depletes its resources of adaptation energy, potentially leading to serious health issues.
Differentiate between eustress and distress.
Eustress is positive stress that enhances performance, while distress is negative stress that can lead to health issues.
What is the impact of chronic stress on health?
It contributes to high blood pressure, anxiety, depression, and may lead to obesity.
What initiates the stress response in the brain?
The amygdala sends a distress signal to the hypothalamus when perceiving a threat.
Fill in the blank: Goals can be used to enhance task interest, reduce boredom, and promote _______.
goal clarity
True or False: High goals always lead to higher satisfaction.
False
What should be considered when structuring reward systems in organizations?
Goals should be reachable to maintain motivation and performance without causing undue stress.
What area of the brain contributes to emotional processing?
The amygdala
The amygdala interprets images and sounds, and sends distress signals during stressful events.
What does the hypothalamus function as in the brain?
A command center
It communicates with the body through the autonomic nervous system, controlling involuntary functions.
What are the two components of the autonomic nervous system?
- Sympathetic nervous system
- Parasympathetic nervous system
What response does the sympathetic nervous system trigger?
The fight-or-flight response
It provides a burst of energy to respond to perceived dangers.
What hormone does the adrenal glands release in response to stress?
Epinephrine (adrenaline)
It circulates in the bloodstream, causing physiological changes in the body.
What physiological changes occur due to epinephrine release?
- Increased heart rate
- Elevated blood pressure
- Rapid breathing
- Sharper senses
- Release of blood sugar and fats
What is the HPA axis?
Hypothalamic pituitary adrenal axis
It involves the hypothalamus, pituitary gland, and adrenal glands in the stress response.
What hormone does the hypothalamus release to activate the HPA axis?
Corticotropin-releasing hormone (CRH)
It triggers the release of ACTH from the pituitary gland.
What are the effects of chronic low-level stress on the body?
It keeps the HPA axis activated, leading to health problems
Chronic stress can lead to issues like heart disease and weight gain.
What is the relaxation response?
A combination of approaches to counter the stress response
Techniques include deep breathing, visualization, and yoga.
How did relaxation response training affect patients with hypertension in a study?
34% achieved a systolic blood pressure reduction of over 5 mm Hg
This allowed them to reduce their blood pressure medication.
What is the role of physical activity in managing stress?
Helps stifle the buildup of stress
Exercise like walking relieves muscle tension and deepens breathing.
What is the buffering theory in social support?
Close relationships provide emotional support that helps during stress
It may increase longevity and resilience in times of crisis.
What cultural aspect affects stress appraisal and coping responses?
Internalized cultural values, beliefs, and norms
These factors influence the perceived appropriateness of coping strategies.
What coping strategies are common among individuals of Asian backgrounds?
- Emotion-focused coping
- Avoidance
- Withdrawal
- Forbearance
What coping methods are prevalent among African-Americans?
- Spiritual and religious coping
- Ritual-based coping
What is self-compassion?
Being warm and understanding toward ourselves during suffering
It involves soothing oneself rather than engaging in self-criticism.
What should you do to maintain a sense of control during stress?
Maintain your normal routine
Familiar activities provide comfort and a sense of normalcy.
What is a nurturing place and its importance?
A space that provides comfort and relaxation
It can help reduce physical pain and anxiety.
What is the recommended sleep duration for stress management?
At least six hours and not more than nine hours
Sleep is crucial for healing and strengthening the immune system.
What mantra can help in accepting unchangeable situations?
‘It is what it is, I just need to accept it.’
What benefits does practicing relaxation or meditation provide?
Slows down the mind and body, allowing stress to dissipate
It can help in taking a mental vacation from stress.
What is self-compassion?
Self-compassion recognizes that life challenges and personal failures are part of being human, helping us feel less desolate and isolated in pain.
What are the consequences of denying or resisting reality?
Suffering arises in the form of stress, frustration, and self-criticism.
What are the benefits of accepting reality with benevolence?
It generates positive emotions of kindness and care that help us cope.
List the self-compassion phrases provided by Neff.
- This is a moment of suffering.
- Suffering is a part of life.
- May I be kind to myself.
- May I give myself the compassion I need.
What does the first self-compassion phrase encourage?
It helps to mindfully open to the sting of emotional pain.
How does the second self-compassion phrase help us?
It reminds us that suffering unites all living beings and reduces feelings of shame and isolation.
What does the third self-compassion phrase promote?
It begins the process of responding with self-kindness rather than self-criticism.
What is the relationship between self-compassion and emotional well-being?
Greater self-compassion is linked to less anxiety and depression.
How does self-compassion relate to self-criticism?
Self-compassion involves a lack of self-criticism, which is a predictor of anxiety and depression.
What skills do self-compassionate people report having?
- Greater emotional coping skills
- More clarity about their feelings
- Greater ability to repair negative emotional states.
True or False: Self-compassion is simply about looking on the bright side.
False.
What is the impact of self-compassion on motivation?
Self-compassion enhances motivation rather than self-indulgence.
How does self-compassion relate to perfectionism?
Self-compassion is negatively related to perfectionism.
What type of goals are self-compassionate people positively associated with?
Mastery goals (intrinsic motivation to learn and grow).
Fill in the blank: Self-compassion is negatively associated with _______.
Performance goals (desire to enhance one’s self-image).
How does self-compassion differ from self-esteem?
Self-compassion predicts greater happiness and optimism, while self-esteem is associated with narcissism.
What does self-esteem focus on compared to self-compassion?
Self-esteem focuses on evaluating oneself and feeling superior to others, while self-compassion enhances feelings of safety and interconnectedness.
Describe the self-compassionate letter exercise.
Describe a problem that makes you feel bad, note emotions, think of an imaginary compassionate friend, and write a letter from that perspective.
What is the purpose of putting the self-compassionate letter down before reading it again?
To allow the words to sink in and let oneself be soothed and comforted.
Why is self-care important in relation to stress?
Self-care and self-compassion help positively confront stress and prevent it from being detrimental to health.
What should be included in a self-care plan?
A design for self-care throughout the school year.
What is a recommended activity to reflect on self-compassion?
Make a self-compassionate letter and write a reflection paper about it.
