midterm #1 study guide Flashcards
dorsal vs ventral
- dorsal: upper
(cognitive/analytical) - ventral (vent) : lower (awareness/analyzing emotions)
prefrontal cortex
-thinking/planning (goals/values)
- impulse control
- dorsal vs. ventral
- ventrolateral PFC
- DLPFC
- orbitofrontal
medial PFC
- interpret self and internal world
- internally driven decisions
- emotions
- medial: inner
ventrolateral PFC
- lower and outer brain
- interpret outside world
- pain
- externally driven decisions
dorsolateral PFC
- upper outer brain
-cognitive/analytical - memory/attention
- interpret outside world
orbitofrontal
-parts of brain near eyes
- goal-directed behavior
- damage increases
impulsivity
- either ventromedial or ventrolateral
limbic system
- process emotions/memory/learning
- effect on sleep
- amygdala
- anterior cingulate cortex
- hippocampus
- hypothalamus
hypothalamus
- H for homeostasis
- regulates hormones and body’s stress response
- autonomic motor system
- sympathetic and parasympathetic
hippocampus
- learning and memory
-encoding, storage, retrieval
anterior cingulate cortex
(frontier = attention)
- attention in pain/noticing mistakes
- dwelling on past/focusing on negative
- biggest impact on depression (tm activity) bc it’s gateway between limbic and prefrontal regions
amygdala
- strong emotions
- angry/afraid/threat detector
insula
-limbic system
- insulate the pain/feelings
- processes emotional component of senses
ex: gentle, tender, creepy, disgusting
striatum
- whats the strat (habit)
dorsal striatum
- upper brain
- deeply engrained habits
- higher activity in addicts
nucleus accumbens
- ventral striatum
- acts on impulse
- partier
- higher activity in normal drinkers
- motivates behaviors by dopamine release
dopamine
- notifications
- instant gratification
- enjoyment, reward, habits
norepinephrine
- responds to stress
- fight/flight/freeze
serotonin
- willpower
- mood
- controls impulses
- promotes wellbeing
endorphins
- runner’s high
- relieve pain
- reduce stress
endocannabinoids
(cannibal)
- brains own form of cannabis
- increases positive feelings and calming
- energy/appetite
- people with obesity have high levels (increases hunger)
glutamate
- excitatory
- learning/memory
- most common
GABA
- inhibitory
- calming
melatonin
- sleep
cortisol
- stress
BDNF (brain derived neurotrophic factor)
- neural plasticity
- new neurons in hippocampus
neurons
- brains matter
- sends and receives neurotransmitters
cell body
- soma
- contains info
gray matter
- dendrites and cell bodies
- processes information
- develops in 20s
- outer brain
axon/myelin/white matter
axon: connects cell body down to synaptic terminals
myelin: speeds up the neural messages
white matter: myelin to connect brain to certain regions (inner brain)
dendrites
- recieves info from other neurons
neurotransmitters
- transmits messages neuron to neuron
synapses
- point where synaptic terminals meet dendrites to send neurotransmitters
working memory
- temporary memory
- executing small cognitive tasks
PERMA model of wellbeing
- positive emotions
- engagement
- relationships
- meaning
- accomplishment
fMRI
- pics of brain over time to show brain activity
phineas gage
- damage to frontal lobe
- altered personality
- emotions
- social cues
observational
- recording events without attempting to influence outcomes
experimental
- treatment and control group
study limitations
- small sample size
- confounding variables
- correlation vs causation
autonomic ns
- breathing/heartrate
- involuntary actions
sympathetic ns
- fight/flight/freeze response
parasympathetic ns
- calming
vagus nerve
- connects to organs from brain
- parasympathetic
- breathing, increased heartrate
exercise and sleep
- releases endorphins and endocannabinoids (appetite, wellbeing)
- increases BDNF (neural plasticity)
- boosts serotonin
- reduces cortisol -> better sleep
biofeedback
- body’s impact on the brain
- breathing (vagus nerve) , increased heartrate variability
moderators of stress
- controllability
- certainty
- consequences
effects of gratitude
- positive views on life
- reduces stress
- reduce pain/discomfort
placebo
- fake treatment
worry
- thinking about possibilities of danger
- medial PFC
- anterior cingulate
circadian rhythms
- body’s internal clock (cyclical)
- flunctuating melatonin, cortisol, body temp
- hypothalamus (resets by light)
sleep hygiene
- regular bedtime/waketime
- exercise
- avoid caffeine
- uninterrupted sleep
- calming routine
sleep debt
- cumulative effect of not getting enough sleep
- low energy levels
- lower mood
stage 1-4
stage 1 (light sleep)
stage 2
stage 3
stage 4 (slow wave sleep)
REM
- 4-6 cycles of 90 min
cerebrospinal fluid (CSF)
- washes away chemical junk when we sleep
yerkes-dodson law
- optimal arousal equals optimal performance
influence of expectations
- anterior cingulate (noticing differences)
- nucleus accumbens (unexpected wins - impulse and instant gratification)
- dorsolateral pfc (reframing mindset- resetting)
cognitive reappraisal
- PFC
- reframing thoughts of thinking ti improve internal world
mindfulness
- smaller amygdala
- reduces stress
- improves wellbeing
goal directed actions
- nucleus accumbens (impules)
- prefrontal cortex (willful actions)
- ex: exercise and eating chocolate
- flexible
-motivated by desirability of goal
stimulus driven actions
-inflexible
- motivated by stimulus or environment
-routines/habits
-ex: brushing teeth
habits
- cue
- nucleus accumbens
- dopamine release in anticipation of reward
- impuse - action
- stress triggers habits (dorsal striatum) - reward
- dopamine release
- more when valued vs scarce outcome
fixed vs variable reinforcement
fixed-ratio
- number time
-ex: taking trash out 3 times a week for star
variable ratio
- random ratio
- winning 5% of the time gambling
cognitive behavioral therapy
- changing thoughts to improve wellbeing
behavioral activation therapy
- environment is more important than internal factors
- targets negative behaviors
- ex: setting an alarm to wake up
acceptance and commitment therapy
- instead of controlling thoughts and feelings, accept them
- choose valued actions
- ex: valuing family over work
self-affirmation
- focus on strengths and what you can control → habit changes
getting things done basics
- noting done all the things you need to get done (outside of head, off your mind)
- create a logical and trusted system
- be disciplined to your plans
- if it’s on your mind, your mind isn’t clear
- clarify and review commitments regularly
