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shaky ground Flashcards

1
Q

stress appraisal theory

A

appraisals of an event and our role in it shape our:

  1. EMOTIONAL EXPERIENCE of the event
  2. PHYSIOLOGICAL REACTIONS to the event
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2
Q

stress appraisal theory postulates that stress is…

A

stress is what happens when the demands of the situation exceed our ability to cope

ultimately, our stress level is based on the combination of the primary and secondary appraisals

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3
Q

primary appraisal (stress appraisal theory)

A

a person’s perception of the DEMANDS or CHALLENGES of a given situation

is the event positive, negative or neutral?
if negative, to what extent is it harmful, threatening for the future, or challenging?

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4
Q

secondary appraisal (stress appraisal theory)

A

a person’s perception of their ABILITY TO DEAL with the demands of a given situation

are coping abilities and resources sufficient to deal with and overcome the harm, threat, or challenge posed by the event?
(once we have determined whether a situation merits a response, we think about if we have the resources needed to handle it)

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5
Q

challenge versus threat reactivity

A

challenge reactivity = adaptive response to threat

^ blood vessels dilate, more blood pumps

threat reactivity = not adaptive (prevents efficient circulation through the body)

^ blood vessels constrict, less blood pumps

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6
Q

learned helplessness: repeated failure leads to…

A

repeated failure >

attribution to personal flaws & perception of no control >

loss of motivation

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7
Q

hope is more than just…

A

positive thinking or optimism

it combines MOTIVATION and STRATEGY to reach a goal

has two components:
1. agency
2. pathways thinking

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8
Q

while optimism has benefits, hope shows us that…

A

optimism alone isn’t enough

you have to be able to plan and strategize and figure out HOW to make things happen

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9
Q

optimism can lead us to underestimate what? and what is this called?

A

risks, costs and setbacks (planning fallacy)

tend to be particularly unrealistic when thinking about the future

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10
Q

3 ways to think about goals

A
  1. indulging (only fantasizing about success)
  2. dwelling (only focusing on negative aspects)
  3. mental contrasting (envisioning potential problems and creating a plan for how to overcome them)
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11
Q

first-year computer science STUDY RESULTS

A

students who practice MENTAL CONTRASTING showed the STRONGEST MOTIVATION and EFFORT
^ but ONLY if they had HIGH EXPECTATIONS of SUCCESS

^ for students with LOW EXPECTATIONS of success, mental contrasting actually DECREASED motivation and effort

students in INDULGING and DWELLING conditions…
^ felt moderately energized

^ put in moderate effort

^ received average grades regardless of how high or low their expectations were

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12
Q

mental contrasting works by aligning what?

A

EFFORT with REALITY

  1. if success seems likely, it boosts motivation and effort
  2. if success seems unlikely, it decreases motivation and effort
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13
Q

when people engage in counterfactual thinking, mental contrasting does what?

A

(counterfactual thinking = “what ifs”)

reduces disappointment, regret and resentment

reflecting on the obstacles that would’ve have to have been overcome can help people EMOTIONALLY DETACH from the unreachable goal and RE-ENGAGE/TAKE ACTION in the present

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14
Q

the WOOP method

A

Wish (choose a goal)

Outcome (imagine how outcome will make you feel)

Obstacle (identify obstacles)

Plan (develop if-then implementation plan)

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15
Q

autonomous motivation as a protective factor against severe action crises

A

pursuing goals for personal interests/values

this points you towards true north - keeps you going despite setbacks and challenges

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16
Q

is there any benefit to action crises?

A

force us to REASSESS our goals and either:

  1. COMMIT more fully to a goal
  2. DISENGAGE from a goal

(like a fork in the road moment where you really must decide what path to take)

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17
Q

steps to goal disengagement

A
  1. withdrawal of BEHAVIOURAL EFFORT
  2. DISSOLVING MOTIVATIONAL commitment
  3. finding an ATTRACTIVE OTHER GOAL
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18
Q

3 possible paths in response to an unattainable goal

A
  1. maintain effort, maintain commitment

^ potential for psych distress

  1. give up effort, maintain commitment

^ potential for psych distress

  1. give up effort, give up commitment

^ potential for psych WELLBEING

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19
Q

inaction crises

A

decisional conflict that occurs AFTER deciding to disengage from a goal

when you second guess yourself after having made the decision to quit

marked by DOUBT, REGRET, INTERNAL CONFLICT about abandoning the goal

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20
Q

4 reasons why it’s so hard to let go

A
  1. can threaten SELF-CONCEPT if goal is tied to one’s identity and self-worth
  2. sunk-cost fallacy
  3. concerns about social disapproval
  4. misjudging the goal’s attainability
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21
Q

when is goal disengagement adaptive?

A
  1. when it FREES UP SPACE
  2. when it’s replaced by ANOTHER ATTAINABLE GOAL
  3. when the reasons for disengagement are AUTONOMOUS
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22
Q

during Covid, goal re-engagement did what?

A

provided a buffer against declines in wellbeing (due to loss of control over valued goals during the pandemic)

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23
Q

RESULTS (goal disengagement among university students)

A

WHAT DIDN’T MATTER:

  1. TYPE of goal
  2. HOW LONG someone had been trying to let go
  3. HOW DIFFICULT they thought it would be to disengage
  4. general DISPOSITION (ie. optimism, decisiveness)

WHAT DID MATTER:

  1. MOTIVATION behind disengagement

^ those who disengaged for autonomous reasons experienced fewer inaction crises at T2 and T3 and made more progress by the end of the year

^ students who disengaged for controlled reasons experienced more inaction crises, leading to slower progress in actually letting go

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24
Q

examples of how unattainable goal-disengagement can positively impact health

A
  1. university students who disengaged from goals had FEWER HEALTH PROBLEMS and IMPROVED SLEEP
  2. older adults reported FEWER COMMON COLDS
  3. women with breast cancer had LOWER LEVELS of CRP (marker of inflammation)
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25
goal accommodation
shifting goals to be MORE REALISTIC and ACHIEVABLE 1. lowering goal difficulty 2. shifting to a related goal 3. broadening the definition of success
26
why is goal accommodation adaptive?
1. goal flexibility REDUCES PSYCHOLOGICAL DISTRESS and PROTECTS HEALTH 2. can allow you to STAY ENGAGED with a valued domain and avoid psychological DISTRESS of "IDENTITY LOSS"
27
how does self efficacy affect thinking?
promotes logical thinking promotes focus under pressure
28
why is avoiding challenge detrimental?
it keeps you from building self efficacy (because self efficacy comes in part from a history of past positive/successful experiences)
29
stress appraisal theory - when is perceived stress high?
when the secondary appraisal (our perception of our ability to meet the needs of the situation) is smaller than the primary appraisal (the situation's demands)
30
key points to definition of emotion
emotions are FUNCTIONAL REACTIONS to STIMULI composed of cognitive appraisals, subjective feelings, physiological changes and behaviour
31
Cannon-Bard theory of emotion
bodily response and emotional experience occur at the SAME TIME following a stimulus simultaneous but INDEPENDENT (emotion signals go to cortex) (physiological signals go to body)
32
Schachter-Singer two factor theory of emotion
emotion is result of an INTERPRETATIVE LABEL applied to a BODILY RESPONSE emotion involves COGNITIVE APPRAISAL about source of bodily response the physiological response isn't highly specific (ie. reaction to a bear and love note from crush are physiologically similar)
33
what qualifies a basic emotion?
universality distinct expressions early emergence physiological distinctiveness
34
dimensional approach to emotion suggests that people differ in what thing?
emotional granularity the degree to which they can DIFFERENTIATE between different emotions
35
psychological construction theories
argue that emotions aren't biologically hardwired categories but are instead CONSTRUCTED using CONCEPTS we LEARN from those around us
36
how could we integrate BET and PCT?
PRIMARY PROCESSES: ^ raw emotional systems rooted in subcortical regions, shared across mammals SECONDARY PROCESSES: ^ learning and memory systems that shape responses based on past experiences ^ this is where individual variability comes in TERTIARY PROCESSES: ^ higher-order cognitive systems (language, culture) that conceptualize and label emotions
37
integrating BET and PCT: primary processes
raw emotion systems rooted in subcortical regions shared by all mammals
38
integrating BET and PCT: secondary processes
learning and memory systems shape responses based on past experiences this is where individual variability comes in
39
integrating BET and PCT: tertiary processes
higher-order cognitive systems language and culture these conceptualize and label emotions
40
integrating BET and PCT: shame example
shame is rooted in raw emotional system of PANIC/GRIEF but is shaped by learning & memory and language & culture
41
sadness promotes what kind of thinking?
more CAREFUL, SYSTEMATIC THINKING less reliance on stereotypes and heuristics in exchange for more realism efforts to analyse situation thoughtfully and determine what led to the sadness "did I do something wrong? was I treated unfairly?"
42
sadness is linked to 2 physiological patterns...
1. INCREASED AROUSAL (higher BP, higher HR) 2. DECREASED AROUSAL (lower skin conductance, lower HR) suggests a TIME COURSE in sadness
43
increased arousal during crying (sadness)
more likely when loss is IMPENDING may reflect ACTIVE COPING or CALL FOR SOCIAL SUPPORT trying to keep the loss from occurring
44
decreased arousal during sadness
more common when loss is FINAL may reflect ENERGY CONSERVATION the loss has occurred - now must recuperate
45
response pattern when attachment/social bonds are threatened
1. PROTEST (active distress) 2. DESPAIR (emotional shutdown to withdraw and conserve resources))
46
Panksepp's perspective on protest/despair
PROTEST: prolonged activation of the panic/grief system this prolonged activation leads to... SHUTDOWN of seeking system which causes... DESPAIR: low energy and motivation
47
guilt versus shame - attributions
guilt: internal and specific shame: internal and global
48
shame may have evolved as what type of strategy?
APPEASEMENT 1. reduces aggression 2. elicits cooperation or pity 3. maintains social cohesion
49
shame triggers what kinds of withdrawal?
1. social 2. physical similar to sickness behaviours and depressive states these are all linked to increases in inflammation and inflammation heightens social sensitivity
50
3 negative consequences of boredom
1. impulsivity 2. substance abuse 3. productivity loss
51
boredom signals a need for what?
need for CHANGE occurs when: 1. we can't sustain attention (tasks are too hard or too easy) 2. tasks feel meaningless
52
in what way can boredom be useful?
mind wandering can lead to eureka moments, realizations, changes in perspective, problem solving
53
when bored, we should pursue what types of activities when LACKING MEANING?
interesting activities (because interesting things boost meaning)
54
when bored, we should pursue what types of activities when lacking ATTENTION?
enjoyable activities (because enjoyable things boost attention)
55
how can we prevent future boredom?
by building up our cognitive resources can do this by pursuing interesting activities
56
what is happiness strongly tied to across all cultures?
1. strong social connections 2. societal trust
57
when it comes to wealth, what's more important?
RELATIVE WEALTH is more important than actual wealth
58
what's the relationship between happiness and good life outcomes?
bi-directional ie. marriage predicts happiness, but being happy also predicts getting married
59
broaden and build theory: following positive mood induction...
people are more likely to... 1. recognize global patterns 2. think creatively 3. remain open to new experiences
60
what 2 things do positive emotions help build?
1. resilience 2. long term satisfaction
61
physiological responses related to enthusiasm
1. elevated HR 2. elevated BP (similar responses to fear)
62
exception to broaden-and-build theory?
enthusiasm it narrows attention to reward/goal
63
enthusiasm increases reliance on what?
heuristics in decision making less deep evaluation
64
after consuming reward, what happens to brain activity
shifts from DOPAMINERGIC activation to BETA-ENDORPHIN activation
65
contentment enhances what brain process?
memory consolidation this helps animals remember how they attained the reward (because contentment occurs after reward is attained)
66
2 types of pride
authentic pride hubristic pride
67
theory of vulnerable narcissism
narcissists have a STRUCTURAL SPLIT in their self-representation system 1. outwardly grandiose 2. internally insecure self-enhancement and hubristic pride function as a defense against excessive shame
68
national cancer association brief motivational interviews re smoking
5 A's 1. Ask 2. Assist 3. ASSESS 4. Advise 5. Arrange
69
4 broad types of emotion regulation
1.situation selection 2. situation modification 3. attentional focus 4. cognitive reappraisal
70
exam studying example of situation selection
(situation selection involves TRADE OFFS between 1) short term emotional relief and 2) long term costs) going out with friends instead of studying is rewarding in the short term but its bad in the long term
71
research examples of attentional control
1. Ps who focused on NEUTRAL ASPECTS (like the room) during a MEMORY OF REJECTION reported LESS ANGER than those who focused on their emotions 2. children who DISTRACTED THEMSELVES after a SOCIAL REJECTION RECOVERED BETTER
72
how might chronic reliance on distraction undermine wellbeing?
by PREVENTING PROBLEM SOLVING leading to STRONGER EMOTIONAL REACTIONS when stressors occur
73
can over-relying on cognitive reappraisal be harmful?
yes esp if ACTION IS NEEDED may lead to worse outcomes when facing CONTROLLABLE STRESSORS
74
response-focused strategies
aim to MOFIDY EMOTIONS after they've already STARTED ie. individuals may try to escape emotions through external means (drugs, alcohol, food etc) offer SHORT TERM RELIEF but don't address the cause of the problem (and can cause even more problems)
75
while catharsis is generally bad, expressions of emotion = beneficial if...
they lead to social support
76
proposed alternative to rumination
brief, structured reflection ie. expressive writing about upsetting experiences the benefit of such practices comes from promoting UNDERSTANDING and MEANING-MAKING
77
who shows more negative effects from emotion suppression - Asian Americans or European Americans?
Asian Americans show fewer negative effects
78
suppression and memory
emotional suppression increases cognitive load increased cognitive load worsens memory
79
3 forms of savouring
1. anticipatory 2. in the moment 3. reminiscent
80
what can enhance savouring?
uncertainty
81
procrastination is primarily what kind of problem?
an emotion regulation problem (it's not a time management or laziness problem) it acts as a SHORT TERM MOOD REPAIR
82
what can reduce procrasination?
emotion regulation skills 1. cognitive reappraisal 2. mindfulness 3. self-compassion
83
cognitive reappraisal to reduce procrastination
reframing task in a POSITIVE or MEANINGFUL WAY can make it easier to start
84
mindfulness to reduce procrastination
accepting unpleasant emotions without judgment
85
self-compassion to reduce procrastination
responding KINDLY to personal mistakes and anxieties not letting yourself off the hook, but avoiding adding on negative emotions to what you're already struggling with
86
procrastination: when you're bogged down by TEDIOUSNESS, shift to...
"why" thinking focus on the BIG PICTURE reasons for doing the task
87
procrastination: when you're bogged down by EMOTIONAL STAKES/COMPLEXITY, shift to...
"what" thinking breaking the task down into smaller, more achievable steps
88
"nostalgia" etymology
Greek nostos (return home) and algos (pain or suffering)
89
fading affect bias
NEGATIVE memories FADE FASTER from memory than positive ones (this might be because positive memories are REHEARSED MORE OFTEN)
90
why is nostalgia thought to play an emotion regulation function?
because it's often triggered by NEGATIVE STATES
91
psychological functions of nostalgia
1. SELF-ORIENTED (makes positive past selves available to us, boosting SE, agency and optimism about future) 2. EXISTENTIAL (strengthens sense that life is meaningful, esp when we're under threat ie. reminded of our mortality) 3. SOCIAL (enhances feelings of love, empathy, connection to promote social behaviour)
92
nostalgic music - neurobiological functions
exposure to FAMILIAR MUSIC from childhood can act as an EMOTIONAL SAFETY SIGNAL in adulthood nostalgic music activates brain regions associated with EMOTION REGULATION (it reduces anxiety)

Psyc 471 (23 decks)

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