LMBR7: MENTAL HEALTH Page 242-250 Flashcards

1
Q

What are the practical techniques of Positive Psychology ? (7)

BR 242

A

I - Improve ones signature strengths

B - Blessings - count them

S - Savor the pleasing things in life

W - Write down what one wants to be remembered for

E - Express appreciation

P - Practice kindness regularly

T - Think about happiest days in one’s life frequently

Mn: Patch Adams - “I be swept”

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2
Q

What are the pillars of Positive Psychology ? (5)

Shull video slide

A

P - Positive emotions - ability to be optimistic, view timeline in a positive fashion

E - Engagement - fully absorbed in the present moment

R - Relationships - (+) social connections

M - Meaning - purpose for why one is on the Earth

A - Accomplishiments - having ambition & accomplishing realistic goals.

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3
Q

1) What is the ideal ratio of positive to negative emotions ?

2) Why is this important ? (What does it predict ?)
BR 243

A

1) Ideal ratio of (+) to (-) emotions is >= 3 to 1 as negative emotions are more potent than positive ones.
2) Below 3:1 it’s unlikely people will be able to overcome the obstacle at the current time.

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4
Q

In terms of character virtues & strenghts, which ones are American adults usually LOWEST in ?

BR 243

A

Lowest in PERSistence & Self-Regulation

Mn: ‘Americans don’t know purser’ (PER, S-R)

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5
Q

What is a stress response vs Stress reaction ?

Is one better than the other ?

​BR 243

A

Stress response: external event => internal conscious processing => person is MINDFUL of the situation & recognizes the influences & chain of event reactions => makes a DELIBERATE CHOICE.

  • this conscious response allows a person to maintain better control over their emotions & keep a greater sense of calm and balance, to recover mentally & regain equilibrium.

Stress reaction:

External event => alarm => activation of sympathetic nervious system => overstimulation => internalization of the situation (‘internal event’) => maladaptive coping + breakdown of emotions.

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6
Q

What is suffering ?

What are the two kinds of suffering ?

BR 244

A

Suffering: the state of undegoing pain, distress, loss, damage, disability, hardship or death.

Necessary suffering: Illness, old age, separation from loved ones, death

Unnecessary - stems from egocentricity: our wants, likes, dislikes, attachments, cravings/aversions:

a) Wanting a different outcome than the one that has happened
b) Anticipatory thinking (imagining the worst)
c) Repeating stories about the past
d) Trying to resist pain

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7
Q

What are informal and formal mindfulness ?

What is the difference between mindfulness & meditation
BR 244 & 245

A

Formal: Meditation

Informal: attentiveness to routine activities (eg walking, washing hands).

WIth mindfulness you are fully present; people meditate to be somewhere else.

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8
Q

What are the attitudes of mndfulness ?
BR 245

A

S - Self-reliant

N - Non-judgmental (witnessing)

A - Acknowledging (not same as accepting)

P - Patient

N - Non-striving (relaxing)

B - Beginner’s mind

Mn: Kid w spoon from Matrix

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9
Q

What is the difference between acknowledging what is happening & accepting ?
BR 245

A

You can acknowledge but you don’t have to accept.

Many things people experience are not acceptable.

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10
Q

What does mindfulness practice investigate ?
BR 250

A

Mindfulness practice investigates the relationship between the mind & body & helps create awareness of the space between the stimulus & response in a situation.

  • this allows more freedom & distance from the situation.
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11
Q

What are positive emotions ?

What are they signs of ?

List 5 positive emotions

BR 250

A

Positive emotions are emotions that broaden a person’s thoughts in the moment and expand one’s personal resources socially, physically, intellectually and artistically.

They are signs of well-being

They include: joy, interest, contentment, pride, and love.

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12
Q

Can new neurons grow ?

BR 246

A

The brain can grow approx 700 new neurons a day

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13
Q

List results of 8 weeks of mindfulness training

a) Anatomical/physiological
b) Psychological

BR 246

A

H - Hippocampus - inc grey matter density (responsible for learning & memory)

A - Amygdala - reduced grey matter density (correlates w reduced stress)

L - Left prefrontal cortex - increased activation - responsible for learning & memory.

===============================

Syx: lasting decreases in physical & psychological symptoms.

Hardiness & stress response

E’s: self-esteem, energy, enthusiasm for life

Relationships - develops compassion, empathy

Psych: anxiety, depression, addiction

Inflammation - chronic pain.

Mnemonic: HAL (Movie - 2001), SHERPI (like sherpa)

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14
Q

What is compassion ?

What is the RAIN of compassion ?

BR 247 & here

A

Compasssion is mantaining an attitude of kindness, friendlliness, and gentleness toward yourself and others.

RAIN - an easy to remember tool for practicing mindfulness:

R - Recognize what’s going on - acknowledge the thoughts, feels, and behaviors that are affecting us.

A - Acceptance - allow the experience to be there, just as it is.

I - Investigate with kindness - direct more focused attention to our present experience - “What is happening inside me ?”

N - Non-identification with the experience - rest in natural awareness.Occurs when identification with the small self is loosened & our sense of who we are is not fused with any limiting emotions, sensations, or stories.

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15
Q

What proportion of people are able to multi-task (simulation of driving & completing an auditory test) ?
BR 247

A

Only 2.5 % of people can multi-task in a simulation of driving & completing an auditory test

BR 247

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16
Q

List some common impediments to mindfulness (make it difficult for the pre-frontal cortex)
BR 247

A

Too much:

1) Distraction
2) Tasks
3) Stress

Too Little - B.E.D.S.

B - Breaks - downtime

E - Exercise

D - Diet

S - Sleep

17
Q

What are the 5 pillars of positive psychology

Shull Video, slide ‘Emotional well-being’

A

P - Positive emotions

E - Engagement

R - Relationships

M - Meaning

A - Accomplishments

Mn: ‘REMAP’ (or PERMA)

18
Q

Name 4 ways to increase emotional well-being

Shull Video, slide ‘Emotional well-being’

A

S - Stress managment

H - Healthy lifestyle behaviours

A - Absence of emotional distress

P - Positive Emotions

Mn: S-H-A-P => E (SHAPE)

E = emotional well-being

19
Q

In terms of Resiliency:

1) What does resiliency help determine ?
2) What is the resiliency tipping point ?

Shull Video, slide ‘Resiliency’, BR 243

A

1) Resilency leads to higher life satisfaction
2) The resiliency tipping point is when the ratio of positive to negative emotions is >= 3:1

20
Q

What are the character strengths which go with the following core virtues:

Wisdom + Knowledge

Courage

Humanity

Justice

Temperance

Transcendence

A

Wisdom => creativity, curiosity, love of learning

Courage => authenticity, bravery, persistence, zest

Humanity => kindness, love, social intelligence

Justice => fairness, leadership, teamwork

Temperance => forgiveness, modesty, purdence, self-regulation

Transcendence => appreciate beauty, gratitude, hope, humor, religiousness

21
Q

What neurotransmitter changes do we see when we do OR witness acts of kindness ?

Shull Video, slide ‘Positive Psychology’

A

See increase in brain dompamine

22
Q

Is positive psychology a treatment for mental illness ?

Shull Video, slide ‘Positive Psychology’

A

Positive psychology is NOT a treatment for mental illness, but can accompany treatments.

23
Q

What is the single most important predictor of happiness & longevity ?

Shull Video, slide ‘Connectedness’

A

The single most important predictor of happiness & longevity is having social connections.