Science of happiness Notes PDF

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Science Of Happiness Notes SOH Final Exam Review Guide Fall 2019

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PERMA, and the theory behind it”

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The Main Figures of the Positive Psychology Movement

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Positive emotions/ positive priming

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Growth vs fixed mindsets (Dweck)

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Willpower

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Deliberate practice

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Maximizing vs. satisficing

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Broaden-and-build vs. narrow-and-constrict

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Mental Health

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Epworth sleepiness scale

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Sleep hygiene

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Circadian rhythm

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Stress and eating chart

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Comfort food, effects

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The Freshman 15

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The downsides of sitting too much:

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BDNF

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Difference between how exercise and sleep affect your brain cells

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Hedonic treadmill

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Set point theory

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Empirically sound interventions that can change your set point

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Flow

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ACR

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Optimistic explanatory style vs pessimistic explanatory style components:

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Nun study

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Pittsburgh Common Cold study

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Chocolate-and-Radish experiment

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Fiji study

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Marshmallow study

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Naperville Zero Hour study

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Yerkes-Dodson Law and the value of stress

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Mismatch theory

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The Challenge Response

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PTSD/PTG/Resilience

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Tetris Effect

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Character strengths

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Three steps for signature strengths

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Why to say “I’m excited” rather than “calm down”

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Qualities of goal-setting

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Prevention vs promotion goals

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Definition of meaning, and when the search for meaning most occurs in a lifespan

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Operant conditioning chart***

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Harmonious vs obsessive passion

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PREP communication danger signs

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PREP speaker-listener technique

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Dysfunctional cycle, CBT

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Thinking traps list

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Definition of meditation

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Definition of mindfulness (vs mindlessness)

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Procrastination

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Mature defenses in therapy:

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How to define a mental health disorder:

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Top predictors of success in therapyㅑ

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Definitions of forgiveness, reconciliation

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Attachment theory

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Equity theory

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Ratio of positive emotions to negative emotions in relationships with others

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The Transparency Illusion

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What avoiding something we’re afraid of does to us

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Optimism & Pessimism

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Quizlet Link!: h  ttps://quizlet.com/_7p5sxz?x=1qqt&i=1oknsq SOH Final Exam Review Guide Fall 2019 All of these concepts are IMPORTANT, and you should be able to answer each item: 1. 2.

What is PERMA, the theory behind it, and who developed it? Positive emotions, Engagement, Relationships, Meaning, Achievement These are 5 components necessary to well-being, developed by Martin Seligman

How does positive priming affect performance (give an example of a study)? - caused by simply experiencing the stimulus, while negative priming is caused by experiencing the stimulus, and then ignoring it. Positive priming effects happen even if the prime is not consciously seen. - 5-year-olds primed with (+) Emotion were 30% more efficient and worked more collaboratively with their peers - Estrada, Isen & Young (1997) → Doctors primed with positive emotion diagnosed cases 20% more accurately - Positive Emotions in Schools correlated with - Improved memory, better creative problem solving, answered more questions, higher percentage correct, more likely to talk issues out

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What is the circumplex model of emotions?

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It’s a way to effectively show how emotional states are related

4. What are the characteristics of a growth mindset, and what are the characteristics of a fixed mindset? ● Growth Mindset: - Always look for ways to improve - A loss is a lesson to learn from - Keen to get feedback - More likely to thrive

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Fixed Mindset: - Think that you (or your beliefs, abilities, etc.) can’t change - Not interested in feedback or help - Feel discouraged when things aren’t doing well and even when they are it’s not enough or still wrong - More likely to be in survival mode

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What is willpower (think of the metaphor we use)? - The ability to align yourself with the brain system that is thinking about long-term goals — that is thinking about big values rather than short-term needs or desires (ppt) - The ability to do what matters most, even when it's difficult or when some part of you doesn't want to. (Uthrive) - Metaphor: willpower is like a muscle - The more that you exercise the more fatigued it becomes - You can conserve it like energy and rest it for replenishment - The more you exercise willpower, the stronger it gets

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What are essential elements in the theory of deliberate practice? Deliberate practice (Ericsson) is based on the premise that realizing excellence is not about inherent talents, but simply hard work - Essential Elements: setting small goals, good role models (parents, teachers, mentors, educational institutions), immediate feedback, length of deliberate practice, finding your ideal time for practicing (morning) -

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What is maximizing, and satisficing (using examples)? - Maximizing: - Maximizers tend to only settle for what is the best quality and fit for them - Have endless choices and assess each one very carefully and tediously - Find it difficult to make decisions because everything has to be just right - Eg. a coffee maximizer would never be caught at Dunkin Donuts - Eg. When trying to choose a doctor or hospital for a big medical emergency - Satisficing: - Satisficers tend to be more satisfied with the decisions they make - Do so by limiting choices - Leads to less regret, opportunity costs and social comparison - Example: have a threshold of acceptability (standard of what is good enough) → eg if earphones match all your criteria that you set get it - Can satisfice by: Setting budgets, maintaining habits (e.g. studying certain fixed times of day) , going for options that are irreversible eg final sale or purchases.

8. What is choice paralysis? The state of over-thinking a decision to the point that a choice never gets made, thereby creating inaction

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What is broaden-and-build vs. narrow-and-constrict? - Broaden and build: building & sharing on positive emotions and experiences, keeps us open minded to new experiences - Narrow and constrict: negative emotions cause us to shift our focus onto that one specific negative event, doesn’t allow room for us to experience positive emotions

10. What are the benefits of sleep on mental health, and what are the barriers to achieving good sleep in modern society? - Benefits: - Sleep is needed for many important brain functions - Higher GPA - You’re more alert - Promotes learning & memory storage - Better judgement & decision making - Barriers: - Our society is 24/7 - Unlimited artificial lighting - 24 hour internet access - Poor social education about sleep 11. What are the benefits of nutrition on mental health, and the barriers? - Benefits - Improved academic performance - Less trouble w/ alcohol & substances and depression & anxiety - Eating can be a social event - More energy (and more positive emotions b/c you’re not hangry) - Increased dopamine and memory storage - Barriers - Lack of time - Nutritious food is less accessible (and sometimes more expensive) 12. What are the benefits of exercise on mental health, and the barriers? - Benefits - Elevates mood b/c we release neurotransmitters (ex: dopamine) - Can be a social activity - Exercise induces flow - Serves as a distraction - It’s a form of master or control - Increases BDNF concentrations (important) - Barriers - Lack of time - Lack of motivation - Inconvenient so we don’t prioritize it - It’s boring to some people

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13. What does the Epworth sleepiness scale demonstrate, and can you name some items on it? - It demonstrates how sleepy you are - The scale: - 0 = would never doze - 1 = slight chance of dozing - 2 = moderate chance of dozing - 3 = high chance of dozing - Some items include: - Sitting & reading - Watching TV - As a passenger in a car for an hour without a break - Sitting & talking to someone - In a car, while stopped for a few minutes in traffic 14. What are some tips for better sleep (and nap) hygiene? - Avoid naps that are longer than 30 minutes - Should not consume caffeine after 12 pm - Exercise regularly in the morning or afternoon (no exercise 3 hours before bedtime) - Make a bedtime routine (ex: read, meditate, take a bath) - No LED/screen light 45 minutes before bed - Sleep in a dark, quiet, comfy setting 15. What is an adult’s circadian rhythm like? - It’s our body’s natural clock that determines our sleepiness & wakefulness 16. What is the relationship of stress to eating (draw chart)?

17. Where did the myth of the Freshman 15 originate from? - It was coined by Seventeen magazine, but originated from a 1985 peer reviewed research article, which said that “the average freshman gains slightly less than 9 pounds” 18. What is leptin and ghrelin? - Food/hunger hormones

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Leptin tells us we’re full Ghrelin tells us we’re hungry

19. What is BDNF, and how do you get more of it? - Brain derived neurotrophic factor - It’s a protein that protects and causes neurons to grow - You get it by exercising 20. What is the difference between how exercise and sleep affect your brain cells? - Sleep - Produces dendrite spine formation - Promotes memory and learning storage - Connects Neurons - Exercise - Increased BDNF in the brain, a protein that protects, grows and maintains neurons - long-term memory increases 21. What is the hedonic treadmill, and can you give an example of when you’ve experienced it in your life? - Pain & pleasure are the only motivators (hedonism) - We return to a stable level of happiness regardless of how positive/negative the event was - Ex: indulging in that first bite of chocolate cake (3rd & 10th bites aren’t as good) 22. What is set point theory? - Having a relatively stable level of happiness ~ pursuing hedonism doesn’t permanently change happiness - Dependent on 3 factors: - 50% based on genetics - 10% based on life circumstances - Life circumstances don’t really affect day-to-day happiness - 40% based on interventions/activities 23. What are some empirically sound interventions that can change your set point? - Positive interventions - Conscious acts of kindness - Gratitude journal - 3 Good Things - Focus on character strengths 24. What is the definition of flow (can draw the chart)? - A state of concentration or complete absorption with the activity at hand & nothing else seems to matter - Challenge must be greater than your skill level 25. What is ACR, and why is it best of all 4 styles of responses to good news (can draw chart)?

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Stands for Active Constructive Responding ACR involves Asking Questions (which extends the feeling), Maintaining eye contact (shows engagement), and Smiling ACTIVE

PASSIVE

CONSTRUCTIVE

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Enthusiastic support Eye contact Authentic :D

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Low energy Delayed response Quiet :|

DECONSTRUCTIVE

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Quashing the event! Dismissive Demeaning :/

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Turns focus inward Avoiding Ignore Speaker :’(

26. What are the key characteristics of extroverts vs. introverts? Extroverts: Think out loud, do-think-do, interaction, many interests, want ppl around, prefer to speak than write Introverts: think quietly, think-do-think, concentration, depth of interests 27. What are the components of optimistic explanatory style, and what are the components of pessimistic explanatory style? Optimistic: Not me, not always, not everything Pessimistic: About me, always, everything 28. What was the nun study? Nuns wrote statements about entering the convent, 90% of the happier nuns live to 85 yrs old vs 35% of the unhappy nuns 29. What was the Pittsburgh Common Cold study? people injected with virus, positive ppl less likely to get the cold & recover quicker 30. What was the chocolate-and-radish experiment? everyone has chocolate in front of them experimental group had to eat radish & resist chocolate experimental group had less willpower. Shows that willpower is a limited source 31. What was the marshmallow study? - kids resisting marshmallows (65% of kids couldn't wait to eat marshmallows) - 15 yrs later it was found that those who demonstrated regulation and waited for the second marshmallow had more self control, more intelligent, yielding to less temptations, more confident. had higher willpower, they were shown to do better in school and have better test scores, had the ability to avoid - In adulthood they had less drug use, success in jobs, used their prefrontal cortex, tougher decisions (ie. study instead of going out)

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32. What was the Fiji study? Study on how exposure to media causes insecurities (i.e. body disparagement) Researchers wanted to investigate specific psychological and social mechanisms mediating adverse effects of media on youth. Introduced TV to a rural community in western Fiji in 1995, schoolgirls got influenced by TV, and by 1998 Fijian girls exhibited body disparagement, purging behaviors to control weight, and body shape preoccupation. - 2 key ideas: - physical wellness is not equal to the absence of physical illness - the integration of physical and emotional 33. What was the Naperville Zero Hour study? - Heart monitored physical education - Fitness model of sports - Choices range from treadmills to dance dance revolution - Grading system based on target heart rate - Did better on standardized tests - physical education helped academic education: students who regularly exercised in a way that was optimal for their bodies were better able to learn and retain information encouraging exercise lead to an increase in academic performance - took place in high school 34. What is the Yerkes-Dodson Law, and what does it demonstrate about the value of stress? - Stress — A perceived threat to one’s mental, physical, emotional, or spiritual well-being which results in a series of physiological responses and adaptations (it occurs when something we care about is at stake) a. Eastern — stress is a lack of inner peace b. Western — stress is a loss of control - The stress/performance connection - Yerkes and Dotsen put rats in a maze, with an electrified floor. They wanted the rats to take one path, and if they didn't, they would shock them. - There is an OPTIMAL medium amount of shock to make the rats perform faster, learn quickly, and be more alert. - Suggesting that with the right amount of stress can lead to good performance. - Elevated arousal levels can improve performance up to a certain point AKA = sometimes stress can help productivity 35. What is mismatch theory about? - A trait that once was an advantage but is now not helpful ex: fight vs flight AKA Evolutionary Hangover: The rapid evolution of technology has dramatically outpaced the biological evolutions of most species, including humans. The sudden rise of new toxins into the environment has created an evolutionary hangover of unknown proportions

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36. What are the “common factors” in therapy (can draw it out)? - Its a pie chart basically so just remember the percentage - Willingness of client (40%) - Relationship with therapist (30%) - Therapist skill (15%) - Positive expectancy (15%) 37. What is PMR, and what was the exercise for it that we did in lecture? - Progressive muscle relaxation - Relaxing one muscle group at a time until your whole body is in a state of relaxation. - • Muscles respond to perceived threats with tension or contraction - • Muscle tension is one of the most common symptoms of stress - • American physician Edmund Jacobsen, M.D., PhD noticed that his patients suffered from various physical illnesses but all had one symptom in common, muscle tension. - • Believed that if muscle tension were reduced, somatic diseases might disappear. 38. What is the Tetris Effect? After being engaged in a task for so long we tend to see things in this way, attention being trained → when people devote so much time and attention to an activity that it begins to pattern their thoughts, mental images, and dreams. → athletes, doctors, auditors, lawyers- arguing at home, take home work but are more critical of their families, 3.6x as likely to be depressed 39. What are our working definitions of mindfulness and mindlessness? 1) Mindfulness: Active distinction making, a process in which new stimuli are perceived as having continually emerging meanings, rather than fossilized versions of previously held meanings, more productive 2) Mindlessness: Characterized by an absence of active, conscious information processing and reliance on cues that have been built over time or have been appropriated from another source without new interpretations. Out of the zone, not paying attention to previously processed information meditation: a group of techniques that all focus on non-analytical attention. Mindfulness: 1) Being situated in the moment 2) Sensitive to context + perspective 3) Rule + routine guided 4) The experience of engagement 5) Novelty revealing uncertainty Mindlessness 1) The past over determines the present 2) We are trapped in a single perspective 3) We are insensitive to context 4) Rule + routine governed

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5) Often in error but rarely in doubt 40. What are state and trait changes resulting from meditation? State changes: ● Deep sense of calm peacefulness ● Cessation or slowing of the mind’s internal dialogue ● Experiences of perceptual clarity ● Thoughts and feelings come to be observed as arising phenomenon instead of occupying full attention Trait changes: ● Concentration and self-regulation ● Deepend sense of calm ● Increased comfort 41. What are character strengths, and what are three steps for fostering our signature strengths? Signature strength: an individu...