Test #2 Flashcards
Dialectics
The dynamic tension of opposition between two interacting forces or elements
First wave vs Second wave using synthesis model
first wave- focusing on the positive
second wave- focusing on the positive and the negative
Appraisals
our initials appraisals of our state of mind, idea, or a situation may be incomplete or inaccurate
Problems with appraisals
contextualization
temporal contextualization
spatial contextualization
Contextualization
situating this appraisal in a broader context (ex. Passage of time and subsequent events)
Temporal contextualization
meaning of a current event being altered by perspectives at other points in time (ex. Posttraumatic growth- thought life was going to be horrible but later on made friendships through that event)
Positive emotions that can be negative
Optimism
Self esteem
Forgiveness
Altruism
Spatial contextualization
considering the event from a different perspective in the current moment (ex. Going out of state to college- I will miss them but am happy)
Negative emotions
Pessimism
Humility
Anger
Sadness
Dialectical Behavioral Therapy
contains aspects of positive psych
GOALS= decrease symptoms and make life more worth living
Components of DBT
- Skills taught in this group
- DBT individual therapy
- DBT phone coaching
- DBT therapies consultation team
Postive psych interventions
Performing the same routine, either daily or weekly, and persisting with it for weeks or months in order to see improvement for itself
Cohen’s d measure
Around 0.2 - small
Around 0.5- medium
Around 0.8- large
Foregiveness
the reduction in vengeful and angry thoughts, feelings, and motives that may be accompanied by an increase in some form of positive thought, feeling, and motives toward the offending person
4 phases of Enright’s treatment model for forgiveness
- Uncovering - negative feelings about the offense
- Decision- to pursue forgiveness for a specific instance
- Work- toward understanding the offending person
- Discovery- of anticipated positive outcomes and empathy
REACH forgiveness model
R- recall the hurt they experience and the emotions associated with it
E- empathize with their offender, take another;s perspective and consider factors that may have contributed to their offenders actions
A- altruistic gift to the offender
C- make a commitment to forgive
H– hold onto or maintain their forgiveness
Kin Altruism
natural selection favors kindness to genetic relatives, particularly children
Mutualism
natural selection favors tendency to cooperate, collaborate and be kind to other with whom the actor shares a common interest
Reciprocal altruism
natural selection favors kindness to those who might return the favor at a later date
Two most common kindness interventions
- Prosocial purchasing
- Giving participants a sum of money and instruction them to spend it on someone else
Findings on the meta analysis
Performing acts of kindness increases the well being of the actor post intervention (0.28 small correlation)
Aim of ACT
To help people live a rich, full, and meaningful life while effectively handling the pain that comes your way
Why it’s so difficult for humans to be happy
Our minds evolved to help us survive in a world of danger
- Don’t get killed mindset
- Belong
Hedonia
feeling good
pleasure
Eudemonia
living a rich, meaningful life
Dr. Harris happiness myths
- Happiness is the natural state for all humans
- If you aren’t happy you are defective
- It is easy to control what you think and feel
Illusion of control
How do we learn control (say these things to ourselves)
- Don’t cry
- Be happy
- Stop feeling sorry for yourself
- Don’t be chicken
Towards moves
things I do that take me toward the life I want to build
Away moves
the things I do that take me away from the life I want to build
Workability
if what you are doing in a situation is helping you move closer toward the life you want, it is workable but if it is having the opposite effect, it is unworkable
Triggers for away moves
Difficult situations, thoughts, emotions, cravings, memories
Hooked
we are pulled to away moves
Unhooked
values as a compass- toward moves
Obey mode
- Internal experiences dominate us
- Full attention on these
- Angry = yell
- Sad = stay home
Struggle mode
- Try to stop our thoughts and feelings
- Avoid, escape, suppress, get rid of
Fight strategies
- Suppression
- Arguing
- Taking charge
Flight strategies
-Opting out- of situations that could trigger unwanted internal experiences
- Distraction
- Substances
When are struggle strategies problematic?
- When used excessively
- Used in situation that don’t work
- stop you from doing the things that matter to you
Experiential avoidance
the unwillingness to remain in contact with distressing internal experiences with the attempts to control or avoid distressing internal experiences
Happiness trap/ 1st step in escaping
- To increase our happiness, we try to avoid or escape
- 1st step - increase self awareness
Treatment outcome studies
Treatment outcome studies- two groups and each group gets different treatment
Meta-anaylisis def
Combining study data from several selected studies to develop a single conclusion that has a greater statistical power
Mediation studies
happen within a treatment outcome studies
Moderation studies
looking at a correlation that already exists
Component analysis
only examining one component of the treatment
Dismantling studies
Compare a part/s of a treatment with other parts of the same treatment or the whole treatment
Case studies
used as a existence of proof
Treatment outcome studies
Split into two groups (random assignment)
Meta-anaylsis
Combing study data from several selected studies to develop a single conclusion that has a greater statistical power
Correlation design
comparing two things
Meditational studies
happen within a treatment outcome studies
Moderation
Looking at a correlation that already exists
Component analyses
only examining one component of the treatment
Dismantling
Compare a part or parts of a treatment with other parts of the same treatment or the whole treatment
Emotional storm
- internal experiences
- notice and name
What are we supposed to notice during an emotional storm?
-Not to get rid of internal experiences
-Hold yourself steady
-Unhook yourself so you can make towards moves
- ACE - in any order
ACE
A- acknowledge your thoughts and feelings
C- connect to your body
E- engage in what you are doing
* in any order
What is ACTs main interest with thoughts?
change how we interact with our thoughts
Fusion
Fusion- a thought and the thing it refers to become stuck together as one
Common categories of thoughts that hook us
Frightening images and painful memories
Methods for unhooking thoughts
Ask yourself
-Is this an old thought? Do I get anything from listening to this again?
-Does this thought help me take effective action to impro
Troubleshooting unhooking methods
-If you allow internal experiences to be present you can put your energy and attention into activities you value
-Defusion is an acceptance strategy
Exposure
Deliberately getting in contact with difficult stuff so you can learn how to more effectively respond to it
Mind is saying “stay in comfort zone”
Stop the process
-Practice unhooking/ defusion strategies
-Connect with values
Goals vs values
Always ways to live your values even if you do not achieve a goal
Self-compassion
Acknowledge your pain and respond with kindness
Kind self talk
-Can’t get rid of thoughts
-Label thoughts as judgements or other defusion techniques
-Remind yourself- be kind
Kind actions
Actions of kindness, caring, and support for ourselves
Antecedent
something that comes before the behavior and increases the behavior
