Unit 5 Operant Conditioning Sleep Stress Flashcards
Who created operant conditioning?
B.F. Skinner
Who originally discovered operant or instrumental conditioning?
E.L. Thorndyke
Explain the “Law of Effect” that instrumental and Operant Conditioning is based off of?
Law of Effect= Consequences shape behavior, you can condition a behavior through consequences
What effect do reinforcements have on behavior?
Reinforcements= Increase behavior
What effects do punishments have on behavior?
Punishments= decrease behavior
What did Skinner do that Thorndyke didn’t?
Researched the types of consequences and ways of using them to condition behavior
Define consequence
Whatever happens after a behavior
(Not necessarily bad)
Explain positive consequence
Adding something after a behavior
Explain negative consequence
Removing something after a behavior
Explain positive reinforcement
Adding something to increase behavior
Explain negative reinforcement
Removing something to increase behavior
Explain positive punishment
Adding something to decrease behavior
Explain negative punishment
Removing something to decrease behavior
Decode this example:
A woman is speeding and a police officer gave her a speeding ticket to reduce her speeding behavior. What is the consequence?
-Subject being conditioned= the woman
-Subjects behavior= speeding
-Operator conditioning the subjects behavior= police officer
-Operators method= adding a ticket to decrease behavior
-Type of consequence= positive punishment
According to researchers, most people respond the best to which type of consequence?
Reinforcement
Which type of consequence has been linked with increased risk of developing mental health issues?
Punishments
Who discovered “learned helplessness”?
Martin Seligman
Give an example of learned helplessness in humans
An abused child learns to accept all the punishments (passive victim mentality)
List 4 effects of receiving too much punishment on a regular basis (beyond learned helplessness)
1- low self-esteem
2- poor coping skills
3- high stress (leads to illnesses)
4- mental health conditions (depression, anxiety etc)
Define post-traumatic growth
Overcoming hardships can make you more resilient to future stressors
Give 6 examples of how to use punishment without harming someone
1- catch subject in the act and immediately punish
2- consistency
3- punishment that fits the crime
4- stay calm, punish with love not out of anger
5- discuss why you are trying to teach appropriate vs inappropriate behavior
6-give opportunity to display appropriate behavior so you can reinforce it
Define the scheduling term “fixed”
Known, set, established, given, doesn’t vary etc
Define the scheduling term “variable”
Unknown, not set, unestablished, not given, varies etc
Define the scheduling term “ratio”
A number
Define the scheduling term “interval”
Duration of time
Explain “fixed ratio” schedule of consequences/reinforcements
Reward after a set number of behaviors is displayed
Explain “fixed interval” schedule of consequences/reinforcements
Reward after a set duration of time has passed
Explain “variable ratio” schedule of consequences/reinforcements
Reward after an unknown number of behaviors
Explain “variable interval” schedule of consequences/reinforcements
Reward after an unknown duration of time
Explain “continuous” schedule of consequences/reinforcements
Reward after every behavior
Who discovered Classical conditioning?
Ivan Pavlov
Who discovered operant conditioning?
B. F. Skinner
Terms used in classical conditioning
Conditioned/unconditioned
Stimulus/response
Terms used in operant conditioning
Reinforcement/punishment
Positive/negative
When is classical conditioning done?
Prior to behavior, causes involuntary response
When is operant conditioning done?
After behavior, can’t cause involuntary behevior
Define circadian rhythm
A series of biological processes that occur over 24hrs and then repeat
What starts circadian rhythm of sleep?
The transduction of light waves into action potentials
What limbic system structure, and which specific part of that structure, notices the change in light for circadian rhythm process?
The suprachiasmatic nucleus within the hypothalamus
Which hindbrain structure does further processing in response to the change in light
The reticular formation
Which gland releases melatonin hormone
The pineal gland
What does melatonin do?
It’s the hormone that makes you drowsy
Explain the 4 steps of the circadian rhythm of sleep process
1) the sun sets/light decreases
2) the optic nerve converts light waves into electrical signals (transduction)
3) the suprachiasmatic nucleus within the hypothalamus process the change in light
4) the reticular formation sends the signal on to the pineal gland which releases melatonin to make you drowsy
Who created the Electroencephalogram?
Hans Berger
List each stage of sleep
1NREM
2NREM
3NREM
4NREM
5REM
What type of brain wave is seen in 1NREM sleep?
Alpha and theta waves
What type of brain wave is seen in 2NREM sleep?
Theta waves
What type of brain wave is seen in 3NREM sleep?
Theta and delta waves
What type of brain wave is seen during 4NREM
Delta waves
What type of brain waves are seem during REM sleep?
Beta/alpha-like waves
List the classification (light to deep) and at least 1 additional feature of 1NREM sleep
Very light sleep, hypnogogic hallucinations
List the classification (light to deep) and at least 1 additional feature of 2NREM sleep
Light sleep, sleep spindles and K-complexes
List the classification (light to deep) and at least 1 additional feature of 3NREM sleep
Deep sleep, slow rhythmic breathing
List the classification (light to deep) and at least 1 additional feature of 4NREM sleep
Very deep sleep, sleep walking, talking, bruxism etc
List the classification (light to deep) and at least 1 additional feature of REM sleep
Rapid eye movement sleep, sleep paralysis & dreams
What is hypnogogic hallucinations?
Faulty mental processing of what’s real/imaginary as you go in a d out of 1NREM sleep
What are sleep spindles?
Bursts of brain activity that occur in 2NREM
What are K-complexes?
Abrupt drop in brain activity as if in deepest sleep but you are in 2NREM
What is Sleep paralysis?
When your body isn’t able to move in REM sleep
Explain the progression of the stages of sleep over an eight-hour period
We go through all 5 stages repeatedly (usually around 4 times) each rotation takes about 2 hours
Explain the progression of the 1st rotation of sleep over an eight-hour period of sleep
1st rotation: We quickly go through 1NREM, 2NREM, & 3NREM (~15 mins in each) but when we go into 4NREM we stay for a long time (~55 min) and then go into 5REM (~20min)
Explain the progression of the 2nd rotation of sleep over an eight-hour period of sleep
2nd rotation: we quickly go through 1NREM, 2NREM, & 3NREM (~20 min in each) and then we go into 4NREM but not quite as deeply (~35 min) and then go into 5NREM (~25 min)
Explain the progression of the 3rd rotation of sleep over an eight-hour period of sleep
3rd rotation: we quickly go through 1NREM, 2NREM (~24 min each) then 3NREM for longer (~30 min) and maybe? Get into 4REM (~5 min) before 5REM (~40 min)
Explain the progression of the 4th rotation of sleep over an eight-hour period of sleep
4th: we quickly go through 1NREM, 2NREM (~30min each) then 3NREM (~5 min) and then go into 5REM the (~55 min) we don’t go into 4REM at all
During which hours of sleep are you getting the most deep sleep and the most REM sleep?
The first 4hrs of sleep we’re primarily in 4NREM and the second 4hrs of sleep we’re primarily in 5REM sleep
Which type of sleep are you primarily depriving yourself of when you don’t get enough sleep?
5REM
What can happen as a result of depriving yourself of REM sleep?
The REM rebound effect
Explain the REM rebound effect
When you take a nap or try to catch up on sleep you go into 5REM sleep (you barely spend any time in the NREM stages)
sleep patterns change over the course of the human lifespan, explain the sleep pattern of newborns
Need ~16hrs but only sleep for 2-3 hours at a time (series of naps)
sleep patterns change over the course of the human lifespan, explain the sleep pattern of infants
~need 14hrs but only sleep ~4hrs at a time (series of longer naps)
sleep patterns change over the course of the human lifespan, explain the sleep pattern of toddlers
Need ~12hrs, ~10hrs at night and 2 naps in the day
sleep patterns change over the course of the human lifespan, explain the sleep pattern of early childhood
Need ~11hrs, 10hrs at night and 1 nap a day
sleep patterns change over the course of the human lifespan, explain the sleep pattern of childhood
Need ~10hrs, can do all ~10 at night, no naps
sleep patterns change over the course of the human lifespan, explain the sleep pattern of adolescents
Need ~9hrs, can do all 9 at night
sleep patterns change over the course of the human lifespan, explain the sleep pattern of early adults
Need ~8hrs at night
sleep patterns change over the course of the human lifespan, explain the sleep pattern of middle adults
~6.5 hrs, still need 8hrs at night but lost ability to get all that in one night, encouraged to take 1 nap a day
sleep patterns change over the course of the human lifespan, explain the sleep pattern of elderly adults
~4.5hrs, they still need 8hrs but lost ability to get that in one night and are encouraged to take 2 naps a day
Define “restorative” theory of sleep
We sleep to restore our bodies energy, hormone levels, neurotransmitter levels etc (our brains need time to get all systems back in homeostasis, consolidate memories etc)
Define “adaptive” or “evolutionary” theory of sleep
We have adapted our specific sleep pattern to increase our chance of survival (each animal species has unique sleep patterns related to helping them survive)
List 4 behavioral or mental processing effects of sleep deprivation
1) overeating
2) mood swings
3) slowed mental processing such a as focus, learning, decision making
4) slowed physical reactions
What causes overeating when sleep deprived?
Low levels of leptin
What causes mood swings when sleep deprived?
Overactive amygdala
What causes slowed mental processes when sleep deprived?
Decreased frontal lobe activity
List 4 physiological or medical effects of sleep deprivation
1) increases hunger
2) decreases our ability to process sugar and puts us at risk of diabetes
3) increases stress hormones and puts us at risk of various heart diseases
4) increases stress hormones and accelerates our rate of aging, decreases life expectancy
Explain Activation-Synthesis or Continuous Activation theory
Dreams are meaningless byproducts
Explain Freudian theory of dreaming
Dreams are meaningful messages from the unconscious
Explain manifest content of dreams
Dream images or symbolic images of dreams
Explain latent content of dreams
Hidden/unconscious messages of the symbolic images (dream interpretation)
Define daydream
When your mind wanders without control while you are awake
Define lucid dream
When you become consciously aware that you’re dreaming while you’re dreaming
Define recurring dream
When you have the same dream repeatedly
Define progressive dream
When you resume dreaming about something
Define prophetic dream
When you dream of something that hasnt happened but does end up happening
Define mutual dream
When you have the same dream as others
Define nightmare
When you have a scary dream
Define night terror
Not a true dream because it doesn’t happen in 5REM… It happens in 4NREM and is usually a memory flashback of a trauma
Does everyone dream?
Yes, without exception
(Some don’t remember)
Why don’t people remember their dreams?
Their hippocampus is resting/doesn’t get activated
List 3 common parasomnias
1) sleep walking
2) sleep talking
3) sleep bruxism
Explain sleep Bruxism
Unconsciously grinding your teeth during 4NREM sleep
Explain sleep walking or talking
Unconsciously walking or talking during 4NREM sleep
List 5 UNCOMMON to rare forms of parasomnias
1) sleep eating
2) sleep driving
3) sleep swimming
4) sleep sex/sexomnia
5) sleep homicide
How can someone prove they have a rare sleep disorder such as sleep homicide?
By going to a sleep research lab and have themselves studied
What is a common cause of chronic partial sleep?
This disorder is caused by not giving themselves an appropriate bedtime
What is effective treatment for chronic partial sleep disorder
Making lifestyle changes to ensure proper rest
Define microsleeping
Falling asleep while you are consciously trying to do something (e.g. driving)
Define narcolepsy
A neurological disorder where you fall asleep uncontrollably regardless of getting plenty of rest
What is the main diagnostic feature of sleep apnea?
Not being able to breath during sleep causing a person to wake up repeatedly
What machine is frequently used to treat sleep apnea
A C-PAP
Explain the spectrum of insomnia in 4 stages
1) insomnia
2) mild insomnia
3) moderate insomnia
4) extreme insomnia
Define insomnia
An inability to fall asleep and/or stay asleep resulting in sleep deprivation, problems getting enough rest or restful sleep
Define mild insomnia
Sleep difficulties/disturbances for a few nights to a few weeks
Define moderate insomnia
Sleep difficulties/disturbances for several weeks
Define extreme insomnia
Sleep difficulties/disturbances for many months and often some medical issues start to emerge
Define fatal familial insomnia
Death caused by inability to sleep at all
What is Hypersomnia?
Sleeping too much and/or being unable to fully wake up
What is mild hypersomnia?
Oversleeping for a few nights
What is moderate hypersomnia?
Oversleeping for several nights
What is extreme hypersomnia or Kleine-Levin Syndrome?
Inability to wake up for days to months
What is Short Sleeper Syndrome (SSS)
A genetic disorder that causes someone to only need ~4hrs if sleep and are fully rested with no signs of sleep deprivation
List three strategies for getting regular amounts of sleep
1) exercise regularly
2) get on sleep schedule and plan for appropriate amount of sleep
3) turn off anything emitting light/all electronics
List three ways you can create a good sleep environment to promote proper rest
1) make the room dark, cool, quiet
2) have clean well fitting sheets
3) have a firm mattress supportive
List 5 health benefits of getting proper rest on a regular basis
1) higher functioning immune system
2) improved memory
3) increased sex drive
4) better mental and physical health
5) extended lifespan
Define stress
A negative response to something (a stressor); stress impacts the mind and body
List the three broad categories of stressors
1) major life events
2) daily hassles
3) social-cultural
Give an example of a major life stressor
Death of a loved one, becoming a parent etc
Give an example of a daily hassle stressor
Chores, work/studying, bills
Give an example of a social-cultural stressor
Being bullied, victim of crime or discrimination/racism, needing a job etc
Who discovered perception is what determines your stress level?
Richard Lazarus
True or false of two people experience the same stressor they will have the same level of stress?
False
List 2 types of perception that determine your stress response
1) your perception that something is adverse/threatening/challenging etc
2) your perception of whether you will be able to effectively cope with the stressor
What is the primary appraisal question according to Lazarus’s Appraisal Model of Stress?
Is this a threat (something adverse/challenging)?
True or false, your perception of a stressor can occur consciously or unconsciously?
True
What is the secondary appraisal question to Lazarus’s Appraisal Model of Stress? (If the answer to the primary question was indeed a threat, adverse, challenge to you)
Can I cope?
What is positive stress?
Motivates you to do something to resolve the stressful situation
What is negative stress?
Causes you to feel overwhelmed and is linked with developing stress-related illnesses
What is a stress-related illness?
Any illness brought on by stress or exacerbated by stress
List 8 examples of stress-related illnesses
1) high blood pressure
2) panic attacks
3) headache
4) insomnia
5) irritable bowel syndrome
6) nausea/vomiting
7) accelerated aging
8) heart attack
Which group of stressors typically put people at “low risk” for developing a stress related illness?
Major life events
Why are major life events stressors typically lower rish for developing stress-illnesses?
Because after the initial shock you start to cope and get support, everyday that passes you get stronger and healthier and better able to function normally again
What “low risk” major life events has been documented as causing a condition that effects heart functioning and can lead to death?
Broken heart syndrome, typically occurs after the death of a life partner
Which category of stressors put you at “moderate risk” for developing a stress-related illness?
Daily hassles
Why do daily hassles put you at “moderate risk” for stress related illness?
Because they have a cumulative effect
Which category of stressors put you at “high risk” of developing stress related illnesses?
Social-cultural
Why do social-cultural stressors put people at high risk of stress related illnesses?
Because people cannot escape harsh environmental conditions and their stress level becomes toxic
What is toxic stress syndrome?
When your social-cultural living conditions are so hostile toward you and your coping skills are so ineffective that your stress levels remain high for a prolonged period of time which causes you to develope severe stress-related illness that impacts the health and functioning of your brain
True or false, chronic or prolonged stress becomes toxic at any age?
True
What is acculturated stress?
A specific type of social-cultural stressor seen when immigrants move to a new country and struggle to cope (aka culture shock) usually when someone is in a foreign country
What are telomeres?
Protective tips at the end of your chromosomes, they protect your DNA from unraveling but stress causes them to deteriorate which makes you age rapidly
Researchers studied a cohort of people who were under chronic, prolonged, ongoing stress, what did the people they studied have in common?
They were all mothers taking care of children with severe special needs
What did Dr. Elizabeth Blackburn discover about chronic, prolonged, ongoing stress in her cohort of mothers caring for children with severe special needs?
Their telomeres were being attacked/shortened by their stress hormones
According to Dr. Robert Sapolsky, for every 1yr that a mother takes care of a chronically sick child, how many years worth of aging occurs?
Up to 6yrs of aging per 1yr of chronic/ongoing stress
According to Elissa Epel, what reduces stress as well as keeps telomeres healthy?
Developing healthy coping skills
True or false, the duration of stress affects your health?
True, brief/acute stress doesn’t usually make you sick but chronic/prolonged stress does
Who discovered that brief acute stress doesn’t usually cause you to develop stress-related illnesses?
Walter Cannon
Who discovered that chronic, ongoing or prolonged stress can cause you to develop stress-related illnesses?
Hans Selye
True or false, fetal origins studies show that if stress hormones are high during pregnancy, it can cause the baby to be born with high levels of stress hormones?
True
True or False, personality is primarily genetic so you can inherit a disposition for stress even if the pregnancy wasn’t stressful?
True
List 5 coping strategies
1) preventative/proactive
2) behavioral/physical
3) expressive/emotive
4) social/interactive
5) cognitive/psychological
Explain the preventative/proactive coping strategy
Things done prior to a stressor in an attempt to reduce future stress
Explain the behavioral/physical coping strategy
Things done with your body to release stress
Explain the expressive/emotive coping strategy
Things done to process your emotions
Explain the social/interactive coping strategy
Things done with others to help you cope
Explain the cognitive/psychological coping strategy
Things done with you mind/psyche
List three examples of specific techniques under the preventative/proactive category of coping
1) brushing your teeth to avoid cavities
2) saving money in case of a financial problem
3) studying for finals earlier
4) choosing a healthy lifestyle to avoid health issues
List 3 examples of specific techniques under the behavioral/physical category of coping
1) exercise
2) taking a shower or bath
3) deep breathing
4) progressive muscle relaxation
List 3 examples of specific techniques under the expressive/emotions coping.
1) the empty chair technique- talking to an empty chair to process emotions
2) affirmations- positive/uplifting coping statement you say to feel better
3) creatively expressing emotions through art or music
4) journaling or writing poems to express yourself
List 3 examples of specific techniques under the social/interactive category of coping
1) forest bathing-spending time in nature, interacting with plants
2) joining a support group
3) interacting with animals
4) playing with teams sports
5) hanging out with family/freinds
List 3 examples of specific techniques under the cognitive/psychological category of coping
1) meditation
2) prayer
3) intentional optimism
4) guided imagery
List 3 examples of specific techniques under the unhealthy/masking category that is not recommended
1) eating “comfort food” junk food
2) having violent outburst
3) self harm/self- destructive behaviors
4) unethical acts, cheating, stealing, revenge
True or false, there is a positive correlation between practicing coping skills and health
True, coping skills increase, health also increases
True or false, there is a negative correlation between neglecting to practice coping skills and stress
True, coping skills decrease stress increases
