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SOH Final Flashcards

1
Q

Three Pillars. Until the 40’s Psychology had 3 distinct missions:

A

Curing mental illness, Exploring how to foster more fulfilling and production lives, and understanding and developing high potential.

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2
Q

What happened to the Three Pillars during WW2?

A

All efforts went into curing mental illness.

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3
Q

Between 1960-2000: ratio of studies on challenges for wellbeing vs improvements to wellbeing?

A

21:1

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4
Q

Martin Seligman

A

Father of learned optimism, reintroduces the study of human strengths and virtues, brings together top scientists to study well-being.

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5
Q

Martin Seligman belief/quote

A

There shouldn’t be positive and negative psychology separately. Quote about it being half-baked.

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6
Q

Definition of opinion

A

A view or judgement formed about something, not necessarily based on fact or knowledge

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7
Q

Definition of fact

A

A thing that is known or proven to be true

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8
Q

Hedonism (the pleasurable life)

A

Pain and pleasure are the only motivators

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9
Q

*Hedonic treadmill (explain and draw)

A

Also known as hedonic adaptation. People pursue hedonism thinking it will bring them permanent happiness but it wont. Humans return to a stable level of happiness regardless of how positive or negative the life event. DRAW GRAPH

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10
Q

PERMA (what’s it stand for)

A

Positive emotions, engagement, relationships, meaning, accomplishment. Each element has 3 properties. It contributes to well being, people pursue it for it’s own sake, and it is defined and measured independently

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11
Q

Set Point Theory

A

Well-being is a stable construct of behavior, genetics, and circumstance

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12
Q

Negativity Bias

A

We attend to, learn from, and use negative information far more than positive information.

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13
Q

3 Ways to Challenge Negativity Bias

A

Challenge negative self talk, practice mindfulness, savor positive moments

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14
Q

Broaden and build vs narrow and constrict

A

“Positive emotions broaden people’s ideas about possible actions, opening their awareness to wider ranges of thoughts and actions than are typical for them.”

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15
Q

Definition of Love

A

An Interpersonally situated experience in which there are momentary increases in positive emotion sharing (positivity resonance), mutual care, and some synchronization of partners’ biological and behavioral processes.” –Barbara Fredrickson

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16
Q

Oxytocin

A

A Biochemical Basis of Connectedness. Encourages trust and generosity. Surges during pregnancy and relationships

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17
Q

Perspectives on love (2 theories)

A

Attachment theory and equity theory

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18
Q

Attachment theory

A

The study of how human beings respond within relationships when hurt, separated from loved ones, or perceiving a threat.

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19
Q

Strange situation test conclusions (Mary Ainsworth)

A

Supportive and affectionate parent can lead to securely attached child, Emotionally unavailable parent can lead to avoidant child, and Critical or rejecting parent can lead to ambivalent child

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20
Q

Equity Theory

A

Equity Theory assumes that people calculate costs and benefits involved in interacting with others (an “economic” theory). According to the theory, equitable relationships last, and inequitable ones break up.

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21
Q

Positive relationships (4 effects)

A

distinguish the happiest 10 percent of people, predict more individual learning behavior, 7x likelier to be engaged in jobs,
produce higher quality work, and have higher wellbeing, more engaged and longer focus`

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22
Q

Social Baseline Theory

A

SBT suggests the human brain expects access to social relationships that mitigate risk and diminish the level of effort needed to meet a variety of goals.

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23
Q

Quote from seligman and Peterson about their book character strengths and virtues and about positive psychology

A

“Psychology is not in a position to prescribe the moral life but is well equipped to describe the what, how,
and why of good character.”

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24
Q

Signature strengths (benefits of using)

A

More likely to take personal initiative, learn, have increased performance and harmonious passion, be engaged in jobs

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25
Q

Steps to apply strengths (3)

A
  1. Aware 2. Explore 3. Apply
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26
Q

Flow (Name, Idea, and Graph)

A

Mihaly Csikzentmihalyi. In flow time passes quickly, Attention is focused on the activity itself, The aftermath is invigorating.

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27
Q

What are my signature strengths and weaknesses

A

Know a few. Review VIA assessment.

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28
Q

A fundamental principle of positive psychology (about happiness)

A

happiness does not equal the absence of unhappiness

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29
Q

*What percentage of people will experience a mental health disorder?

A

80%!

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30
Q

How do you know when you need treatment?

A

The disturbance causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.

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31
Q

What are the Therapeutic Tasks (5) (What are the top predictors of success in therapy?)

A

Secure base (therapist has to have rapport) Exploration (look at one’s past and current life) Relationship (how patient behaves in session) Connecting past and present (psychogenic determinism) Imagining alternatives (envisioning change.)

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32
Q

What’s going on in therapy?

A

your defenses are changing from pathological (denial), immature (fantasy/projection), and neurotic(regression/repression) to mature (anticipation/humor/identification)

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33
Q

What is considered our greatest defense?

A

anticipation

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34
Q

Therapy common factors to predict change (draw pie chart)

A

40% you 30% the relationship 15% positive expectancy 15% therapist skill

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35
Q

Classical conditioning (pavlov)

A

With repeated pairing, naturally occurring responses could become associated with specific stimuli.

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36
Q

Operant conditioning (skinner)

A

To understand behavior is to look at the causes of an action and its consequences

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37
Q

— reinforcement is the most effective way to create change

A

positive. added something to equation to increase behavior

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38
Q

Intermitten reinforcement

A

powerful motivator - example of mice and cheese in maze

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39
Q

Draw/ understand square of reinforcement

A

do it

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40
Q

Cognitive Triad (Aaron beck) explain and draw (this is also basic principles of CBT)

A

Thoughts feelings and behaviors reinforce and effect each other. DRAW (negative view of self, negative view of future, negative intterpretation of experience

41
Q

What are Schemas

A

basic templates or rules for information processing that are somewhat automatic.
Long-term principles of thinking that begin to form in early childhood and are influenced by all of our life experiences

42
Q

+++note to self if I have time review some more stuff about schemas+++

A

yeah we will see

43
Q

Thinking Traps (6) what are they in general and what is each one specifically

A

Cognitive errors- distorted automatic thoughts. Mind reading (believing we know what others are thinking), Overgeneralization (broad conclusions based on a single event), catastrophizing(only worst outcome is possible), black or white thinking(2 options not a continuum, mental filter(only see downsides), labeling( talking to ourselves or others cruelly usually with one word).

44
Q

Fight Flight Freeze or Fawn (who and what)

A

Walter Cannon. involuntary physiological changes that happen in body and mind when a person feels threatened

45
Q

How does sympathetic nervous system respond to stress

A

Dilates pupils, inhibits salivation and digestion, accelerates heart

46
Q

Trauma responses (DRAW)

A

do it this is kinda complicated

47
Q

Goal of CBT: to move towards change. Draw a dysfunctional and functional cycle

A

Dysfunctional: thoughts = negative. feelings = depressed. action = give up.
Functional: thoughts = positive. feelings= calm. action = try.

48
Q

Behavioral interventions- what are they

A

plans that are designed to teach and reward positive behaviors. Good treatment for depression

49
Q

Triune brain theory

A

brain is split into three parts: brain stem - survival state, Limbic system - emotional state, and prefrontal lobes - executive state. Three brains dont communicate well

50
Q

Brains are not developed until age __ women brains are __ yrs more developed young brains are ____

A

26, 2, primed to overestimate reward aka why they do dumb stuff

51
Q

“My experience is what I agree to attend to” (quote, who said it, significance)

A

William James. Tons of things are around us, you get to choose what enters your experience and effects you.

52
Q

Switch Cost Effect

A

Cost when you mentally transition from one topic to another. More cognitive errors, Decreased memory retention, Decreased levels of creativity

53
Q

Tetris Effect

A

Tetris players began to see Tetris in real life after they stopped playing. This relates to peoples jobs and what they often do.

54
Q

Implicit Knowledge

A

knowledge gained without awareness that learning is occurring. Examples include knowing how to walk, knowing social cues, how to speak. Drawing of the iceberg in water.

55
Q

Growth Vs Fixed Mindset

A

understand and explain. There is a bunch on slides.

56
Q

Optimism (definition)

A

hopefulness and confidence about the future or the successful outcome of
something

57
Q

Pessimism (definition)

A

a tendency to see the worst aspect of things or believe that the worst will happen; a lack of hope or confidence in the future

58
Q

Learned optimism and learned helplessness

A

people can learn to be optimistic or to be helpless

59
Q

*Explanatory Style

A

Pessimistic: internal (problem is with me) Stable causes(unlikely to change) and global scope (whole life is affected)
Optimistic: external ( out of my control) unstable causes(likely to change) specific scope (finite part of life is affected)

60
Q

Choice Paralysis

A

“The state of over-thinking a decision to the point that a choice never gets made, thereby creating inaction.

61
Q

Choice is ___ even if the choices are ___

A

Depleting, Fun

62
Q

Opportunity Cost

A

Benefit a person could have recieved, but gave up to do something else

63
Q

FOMO

A

Feeling that others might be having rewarding experiences from which one is absent” Results showed that experiencing FOMO more frequently during the day predicted greater negative affect and more fatigue. using social media less Lowers loneliness and depression in a study

64
Q

Maximizers

A

Seek the accept only the best

65
Q

Satisficers

A

settle for something that is good enough

66
Q

Effects of being a maximizer

A

Spend longer deciding, longer comparing decision to others, feel less positive about decision, more likely to regret decision

67
Q

“The great thing, then, in all education, is to make our nervous system our ally instead of our enemy…For this we must make automatic and habitual, as early as possible, as many useful actions as we can” RECOGNIZE QUOTE AND WHO SAID IT

A

William James

68
Q

How can we satisfice?

A

Heuristics- always buy the second cheapest pair or blue pair OR habit: always wear a hoodie

69
Q

Naperville 0 hour study (describe)

A

A study where researchers introduced a heart monitoring PE grading system where students had to achieve a target HR. Next year these students did better on SAT’s than wealthy schools in same area. Kids with highest fitness scores also had highest test scores

70
Q

What is BDNF

A

Brain derived neurotrophic factor. Miracle grow for the brain. Supports LTP and encourages growth of existing neurons

71
Q

Freshman 15

A

Seventeen magazine created this concept in 1985. 90% of students have heard of it.

72
Q

1 thing that causes weight gain in college?

A

Alcohol

73
Q

Children who eat dinner with their parents___

A

less likely to be overweight and less likely to struggle with drugs and alcohol

74
Q

Do comfort foods work?

A

Sort of but not really. People reported similar levels of feeling better after being stressed out and eating comfort foods vs other foods

75
Q

Stress and eating cycle (draw)

A

bad day —> feeling down —> eat to feel better —> feel bad about self —> bad day

76
Q

What is the minimum amount of sleep you need per night?

A

7 hrs

77
Q

You need to sleep __ consecutive nights above __ hours of sleep to actually be better rested

A

3, 7

78
Q

*Leptin and Ghrelin (what are they, where are they produced)

A

Leptin is produced in fat cells and it tells us when we are full. Ghrelin is produced in GI tract and tells us when we’re hungry.

79
Q

effect of sleep on Leptin and Ghrelin production?

A

Leptin down 20% Ghrelin up 20%

80
Q

__ min nap during the day is worth __ hour of nighttime sleep

A

15, 1

81
Q

Stress occurs…

A

any time something we care about is at stake

82
Q

What is the difference between fear, stress, and anxiety?

A

Fear is focused on a known external danger. Worry is focused on thoughts in our head. Anxiety is a generalized response to an unknown threat. Stress occurs anytime something we care about is at stake

83
Q

Mismatch Theory (what is)

A

AKA evolutionary hangover. Evolved traits that used to be helpful are now bad due to change in environment ex: fight or flight

84
Q

Yerkes-Dodson Law (draw)

A

Stress on x axis, performance on y axis. n shaped line shows middle ground between stress and performance

85
Q

The Challenge Response (Challenge v Threat)

A

People see stress as a challenge when they feel they have resources to cope. Challenge: increased cardiovascular efficiency, more favorable emotions, higher performance. Threat: decreased cardiovascular efficiency, less favorable emotions, lower performance.

86
Q

High Quality Connections

A

Affirm the other, be present

50% of impact in a message is conveyed by body movements 38% by tone of voice
7% by words

87
Q

ACR ( active constructive responding)

A

Asking questions - extends the feeling. Maintaining eye contact. Smiling/empathy. ACR increases gratitude, closeness, happiness, life satisfaction. look at square with destructive, constructive, active, passive

88
Q

Gottman’s 5 to 1 ratio

A

Gotman figured out he could predict if a couple would get divorced in 3 mins of observing them talk. Less than 5 positives to 1 negative = 75% chance of divorce. Less than 3 to 1 = 90% chance of divorce

89
Q

*Communication danger signs (4)

A

Escalation ( responding back and forth negatively), invalidation (putting down other), negative interpretation (negative and unfair assumption), withdrawal (“quiet escalation”)

90
Q

Harmonious Passion

A

Do it because you love it. it is just a part of your life not whole thing. you do it to learn not just to win. you are in control

91
Q

Obsessive passion

A

do it for others, status, or $. It is your whole life. you are the best or you are nothing. It controls you.

92
Q

Harmonious and Obsessive passion outcomes?

A

Harmonious people deliberately practice more. Harmonious people happier and more fulfilled and also more energetic and focused. Obsessive have more negative emotions, more self-destructive behavior, and more likely to burn out

93
Q

Richard Branson vs Steve Jobs

A

just think about it cuz he gave this example a lot

94
Q

Passions - how do we find them?

A

begins with a spark. takes time, usually around 3 years. passions are diverse

95
Q

What if I identify my passion as obsessive?

A

Redesign, reschedule, and reflect. Discuss how your passions contribute to others.

96
Q

What is the matching hypothesis

A

The degree of personal-goal fit determines goal progress and goal achievement (more than size or importance)

97
Q

What are the 4 pillars of meaning?

A

Belonging, purpose, transcendance, and storytelling.

98
Q

Goals that contribute most to well being… (describe)

A

Fit or match a persons resources, needs, values, or motives. Are expressive of personal identity. Are oriented towards intrinsically satisfying activities, are self chosen

99
Q
A

SOH (3 decks)

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