Test #3 Flashcards
Do emotions control behavior?
emotions influence behavior
Emotion
a complex series of changes throughout the body, brain, nervous system, blood flow, organs, lungs, hormones, etc. (these physical changes helps prepare us for action)
The 3 purposes of emotion
- communication to others
- motivation
- illumination
- Communication to others
-See you feel guilty, more likely to forgive
-See you feel sad, more likely to support
- Motivation
Helps prepare to move your body in particular ways and act in ways that are helpful and life enhancing
- Fear = protect from danger
- Anxiety = protect ourselves
- Guilt = reflect on our behavior and repair relationships
- Illumination
Tell us what is important to us
- fear = importance of safety
Struggle switch- on
When on- we are going to struggle against internal experience
Struggle switch- off
When off- no matter the emotion, we don’t struggle with it. Our emotions are free to come and go
TAME
Tame your emotions
T - TAME
Take note (notice and anime what is showing up in your body)
A- TAME
allow your feelings to be there
M- TAME
make room- open up to this feeling and let it freely move through you
E- TAME
expand awareness- broaden your focus to the world around you
Dirty pain
makes the pain greater even though we are trying to help ourselves
Clean Pain
the event that happens that causes us pain
Goal of acceptance
make peace with the sensation, not to get rid of it
Acceptance
make room for our feelings
What is your motivation?
-What towards moves would you do?
-How would you treat yourself differently?
Skills need to be developed
Start with smaller feelings
Expect your remind to interfere
“This is pointless or won’t work”
Willing vs Wanting
- willing to feel it
- doesn’t mean you want it or like it
Thinking self
take us out of the present moment
- worry, rumination, and other thoughts
Being Present
being fully aware of your here and now experience, fully in touch with what is happening in the moment
Problem solving
how to get what we want and avoid that we don’t want
Ineffective problem solving strategies
- time
- energy
- attention
temporality espace
helps us avoid the discomfort of taking action
Why should we be present?
1.This is the only life we have, need to make the most of it
2.Leo Tolstoy “there is only one time that is important: NOW! It is the most important time because it’s the only time when we have any power.”
Connection
- Noticing about what is happening
- Engaging in the world
- Appreciating the fullness of every moment of your life
Connection through ACT
- connection with environment
- awareness of body
- awareness of breath
- awareness of sounds
Mindfulness
set of psychological skills for effective living that involves paying attention with openness, curiosity, and flexibility
- being present is part of the MINDFULNESS in act
MBSR
Notice thoughts and feelings, but don’t become absorbed in their content- label judgemental thoughts
- chronic pain/ stress related disorders
- 45 min / 6 days a week
Mindfulness Based Cognitive Therapy
Attention skills could help prevent a relapse of major depressive episodes
- 8 week group intervention
DBT
Mindfulness skills taught in the context of synthesizing acceptance and change
- goals established with therapist and client
Relapse Prevention
Mindfulness skills included as a technique for coping with urges to use a substance
- ride the wave without giving in
Meaning
understanding based cognitive experiences, where we make sense of self, the world, and our roles in it
Purpose
refers to aspirations that motivate our activities
-To live fully, must pursue purpose
- creates satisfaction and fulfillment with life
Wong’s model of menaing
3 components
- Motivational/ behavioral
-Cognitive
-Emotional
Meaning- multifaceted
you can have overarching sense of meaning and purpose
- can also have varying levels of meaning and purpose in different areas
Cognitive Dissonance
how we conceptualize meaning is not in sync with how we live
- frustration
- dissatisfaction
- meaning illness
To be authentic
motive and beliefs must be reflected in your actions and behaviors
- sometimes living with purpose involves difficult changes and uncomfortable thoughts and feelings
- often involves great courage
Meaning research- greater meaning in life
associated with…
-joy, love
- higher self esteem and morale
- hope, optimism
etc
Meaning research- poor meaning in life
associated with…
- mental health disorders
- addiction problems
- feelings of discomfort
Searching for meaning
encourages us to seek new challenges and growth
Meaning changes
based on the development of a coherent sense of self and identity
- sense of identity changes over time
- flexible and changeable
5 benefits of values
- Helps us make wiser choices
- Serve as an inner compass to guide us, help us find our way and give us a sense of purpose
- Provides motivation to do what really matters
- When life is dull and gray, they add some color
- When you act of them, they give you a sense of fulfillment a se of being true to yourself, living life your way, behaving like the sort of person you want to be
Values vs Goals
Ongoing process vs something that can be achieved or completed
- can live your value even if you don’t achieve the goal
