SOH Final EXAM Review Guide FALL 2019 PDF

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SOH FINAL EXAM REVIEW GUIDE, FALL 2019 All of these concepts are IMPORTANT, and you should be able to answer each item: 1. What is PERMA, the theory behind it, and who developed it? Martin Seligman PERMA is an acronym for a model of well-being put forth by a pioneer in the field of positive psychology, Martin Seligman. According to Seligman, PERMA makes up five important building blocks of well-being and happiness Positive emotions – feeling good Engagement – being completely absorbed in activities Relationships – being authentically connected to others Meaning – purposeful existence Achievement – a sense of accomplishment and success Each element must have three properties: – It contributes to well-being. – Many people pursue it for its own sake, not merely to get any of the other elements. – It is defined and measured independently of the other elements. 2. How does positive priming affect performance (give an example of a study)? Positive priming makes processing faster and speeds up memory retrieval priming is a technique in which the introduction of one stimulus influences how people respond to a subsequent stimulus. Priming works by activating an association or representation in memory just before another stimulus or task is introduced. This phenomenon occurs without our conscious awareness, yet it can have a major impact on numerous aspects of our everyday lives. Pavlov’s Dog: He ran a study in which he rang a bell every time he fed the dogs. Pretty soon, just ringing a bell made the dogs salivate. 3. What is the circumplex model of emotions? The circumplex model of emotion was developed by James Russell.[10] This model suggests that emotions are distributed in a two-dimensional circular space, containing arousal and valence dimensions. Arousal represents the vertical axis and valence represents the horizontal axis, while the center of the circle represents a neutral valence and a medium level of arousal.

4. What are characteristics of a growth mindset, and what are characteristics of a fixed mindset? Growth: Intelligence is a malleable quality that can be developed and cultivated through effort.

Self-growth Fixed: Intelligence is a fixed trait that cannot be developed, self-validation Seeking low-challenge goals • Negative predicts seeking high-challenge goals • Encourages negative affective response • Helpless behavioral response • Negatively correlated to self-esteem

5. What is willpower (think of the metaphor we use)? The ability to delay gratification, resisting short-term temptations in order to meet long-term goals. The capacity to override an unwanted thought, feeling or impulse. It’s like a muscle. It can be worn out. 6. What are essential elements in the theory of deliberate practice? posits that development of expertise requires incorporating a self-reflective feedback loop into the skill delivery or development (i.e., practice) process, rather than simply performing a task repetitively until mastered 7. What is maximizing, and what is satisficing (using examples)?

8. What is choice paralysis? This inability to choose is known as decision paralysis (and also known as choice paralysis or analysis paralysis) and it is an insidious enemy. Decision paralysis occurs when we have to select from options that are difficult to compare. 9. What is broaden-and-build vs. narrow-and-constrict? The broaden-and-build theory of positive emotions suggests that positive emotions (viz. enjoyment/happiness/joy, and perhaps interest/anticipation) broaden one's awareness and encourage novel, varied, and exploratory thoughts and actions. Over time, this broadened behavioral repertoire builds skills and resources. Negative emotions lead to specific action tendencies and narrow emotions and constrict skills and resources 10. What are the benefits of sleep on mental health, and what are the barriers to achieving good sleep in modern society? Staves off anxiety and depression, balanced mood 11. What are the benefits of nutrition on mental health, and the barriers? Can also prevent anxiety and depression Benefits: weight control, overall health, improved quality of life, and disease prevention Barriers: lack of education, lack of ability, lack of interest, and lack of resources 12. What are the benefits of exercise on mental health, and the barriers? Benefits: can significantly improve psychological well-being among people with SMI and reduce depression Barriers: depression and low energy 13. What does the Epworth sleepiness scale demonstrate, and can you name some items on it? Assesses daytime sleepiness Sitting and reading, watching TV, sitting inactive in a public place, being a passenger in a car for an hour, lying down in the afternoon, sitting and talking to someone, sitting quietly after lunch 14. What are some tips for better sleep (and nap) hygiene?

Limit daytime naps to 30 minutes, avoid stimulants such as caffeine and nicotine close to bedtime, exercise, establish a regular relaxing bedtime routine, bedroom setting comfortable dark quiet, relaxation, avoid computers, arousing activies 15. What is an adult’s circadian rhythm like? 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals At 9pm, alertness level falls and sleep drive is the strongest. At around 5am, alertness level and sleep drive bottom out. 16. What is the relationship of stress to eating (draw chart)? Stress causes unhealthier eating habits, under or over eating, associated with a greater preference for energy- and nutrient-dense foods, namely those that are high in sugar and fat

17. Where did the myth of the Freshman 15 originate from? Seventeen Magazine in 1989 18. What is leptin and ghrelin? Leptin and ghrelin are two hormones that have been recognized to have a major influence on energy balance. Leptin is a mediator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss. Ghrelin on the other hand is a fast-acting hormone, seemingly playing a role in meal initiation. 19. What is BDNF, and how do you get more of it? Brain Derived Neutrotrophic Factor Supports existing neurons (LTP – Long term potentation) • Encourages the growth of existing neurons (Neurogenesis) • Synaptic plasticity • Long-term memory increases Obesity, Type II Diabetes, Cardiovascular Disease, Depression, Dementia, Cognitive Impairment when BDNF decreases Exercise

20. What is the difference between how exercise and sleep affect your brain cells?

Exercise: It increases heart rate, which pumps more oxygen to the brain. It aids the release of hormones which provide an excellent environment for the growth of brain cells Sleep: promotes dendrite spine formation after learning, sleep plays a key role in promoting learning and memory storage 21. What is the hedonic treadmill, and can you give an example of when you’ve experienced it in your life? observed tendency of humans to quickly return to a relatively stable level of happiness despite major positive or negative events or life changes.[1] According to this theory, as a person makes more money, expectations and desires rise in tandem, which results in no permanent gain in happiness. 22. What is set point theory? Set point is the weight range in which your body is programmed to function optimally. Set point theory holds that one's body will fight to maintain that weight range. 23. What are some empirically sound interventions that can change your set point? Food: exercise, be conscious about what you’re eating, eat slower Happiness: create positive relationships, random acts of kindness, Beawar eoft heki ndsof

t hought st hatyouchooset of ocuson,pr act i cegr at i t ude 24. What is the definition of flow (can draw the chart)? being in the zone, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.

25. What is ACR, and why is it best of all 4 styles of responses to good news (can draw chart)? Active and Constructive Responding-- refers to one of four ways in which we respond to good news, has a positive impact and can boost the quality of your relationships Makes you feel listening to and validates the event’s importance to you, builds trust and rapport

26. What are the key characteristics of extroverts vs. introverts? Extroverts show a preference for seeking, engaging in, and enjoying social interactions, whereas introverts tend to be reserved and withdrawn in social settings – often preferring to avoid social situations altogether.

27. What are the components of optimistic explanatory style, and what are the components of pessimistic explanatory style? The way you mentally explain the things that happen to you is at the heart of optimism. Optimists explain positive events in terms of personal, permanent causes and negative events in terms of external, temporary causes.

Pessimists have the opposite explanatory style. They personally blame themselves for bad events and perceive the root cause to be a fixed factor. When something good happens, they tend to attribute it to luck and see the cause as temporary. 28. What was the nun study? The Nun Study on Aging and Alzeheimer's studies a group of nun because it eliminates many environmental factors to see why the brain deteriorated with age for some people but not for others Before taking their vows, the nuns each wrote an autobiographical statement, which gave researchers insight into their linguistic ability. Snowdon concluded that the sisters’ autobiographies to see if their linguistic ability could predict their risk of Alzheimer’s and related types of dementia. He gathered the autobiographies almost 60 years after they were written, and then asked the nuns who were between the ages of 75-95 years old to participate in a cognitive assessment. He also obtained autopsy results from 14 nuns who had died during that time period. He concluded that the sisters who demonstrated a low level of linguistic ability in their autobiographical statements had lower cognitive test scores later in their lives. Researchers believe that this may mean the brain begins showing signs of deterioration very early in life, even 50-60 years before symptoms develop. 29. What was the Pittsburgh Common Cold study? Studied the relationship between psychological stress and common cold susceptibility Participants in good health were given a viral infection and then asked to take a psychosocial exam psychological stress is associated with increased risk for developing respiratory illness for persons intentionally exposed to a common cold virus, that the longer the duration of the stressor the greater the risk Social integration is associated with reduced risk irrespective of stress level and social support protects persons from the pathogenic influences of stress.

30. What was the chocolate-and-radish experiment? Test of willpower—operates like a muscle, it can be strengthened and exhausted He kept the study participants in a room with freshly baked chocolate cookies. While some did get to indulge their sweet tooth, the subjects in the experimental condition, whose resolves were being tested, were asked to eat radishes instead. And they weren’t happy about it. Afterward, both groups were asked to complete difficult puzzles. Those who ate radishes made far fewer attempts and devoted less than half the time to solving the puzzles. The cookie eaters, on the other hand, had conserved their willpower. In other words, those who had to resist the sweets and force themselves to eat pungent vegetables could no longer find the will to fully engage in another torturous task. They were already too tired.

31. What was the marshmallow study? Study on delayed gratification. The children were led into a room, empty of distractions, where a treat of their choice (either two animal cookies or five pretzel sticks) were placed on a table.[1] The researchers let the children know they could eat the treat, but if they waited 15 minutes without giving in to the temptation, they would be rewarded with a second treat.[ In follow-up studies, Mischel found unexpected correlations between the results of the marshmallow experiment and the success of the children many years later.[5] The first follow-up study, in 1988, showed that "preschool children who delayed gratification longer in the selfimposed delay paradigm, were described more than 10 years later by their parents as adolescents who were significantly more competent." [12] A second follow-up study, in 1990, showed that the ability to delay gratification also correlated with higher SAT scores.[5] 32. What was the Fiji study? In accordance with traditional culture in the South Pacific nation, dinner guests are expected to eat as much as possible. A robust, nicely rounded body is the norm for men and women. ''Skinny legs'' is a major insult. And ''going thin,'' the Fijian term for losing a noticeable amount of weight, is considered a worrisome condition. Epidemiological studies have shown that eating disorders are more prevalent in industrialized countries, suggesting that cultural factors play a role. Just a few years after the introduction of television to a province of Fiji's main island, Viti Levu, eating disorders -- once virtually unheard of there -- are on the rise among girls, according to a study presented yesterday at the American Psychiatric Association meetings in Washington. long-term cultural shifts on disordered eating in traditional societies 33. What was the Naperville Zero Hour study? Gym teachers at Naperville conducted at educational experiment where they got 19,000 students to exercise before class. Now, the students are not only extremely fit, but performing well academically too. Currently, the school is top 10 in the state and scores high on the TIMSS exam. Science: -Finished #1 in the world. -Math -Finished #6 in the world. 34. What is the Yerkes-Dodson Law, and what does it demonstrate about the value of stress? The law dictates that performance increases with physiological or mental arousal, but only up to a point. Once the arousal crosses the optimal level, performance of the individual starts to diminish.

35. What is mismatch theory about? concept in evolutionary biology that refers to evolved traits that were once advantageous but became maladaptive due to changes in the environment. Examples of evolutionary mismatch is work stress. Unlike our hunter-gatherer ancestors who lived in small egalitarian societies the modern work place is large, complex, and hierarchical. Hunter-gatherers do not separate work from their private lives, they have no bosses to be accountable to, or no deadlines to adhere to. Our stress system reacts to immediate threats and opportunities. The modern workplace exploits evolved psychological mechanisms that are aimed at immediate survival or longer-term reproduction. These basic instincts misfire in the modern workplace, causing conflicts at work, burnout, job alienation and poor management practices. 36. What are the “common factors” in therapy (can draw it out)?

therapeutic alliance, empathy, goal consensus and collaboration, positive regard and affirmation, mastery, congruence/genuineness, mentalization and emotional experience emphasizes and captures the complexity of psychotherapy. Rather than emphasizing the uniqueness of therapeutic techniques or models, the common factors model emphasizes their many shared components.

37. What is PMR, and what was the exercise for it that we did in lecture? Progressive muscle relaxation (PMR) is an exercise that anyone can use to alleviate disturbing and disruptive emotional symptoms such as anxiety or insomnia. Like breathing exercises, visualization, and yoga, PMR is considered a relaxation technique. It's especially helpful in moments of high stress or nervousness, and even can help someone get through a panic attack. 38. What is the Tetris Effect? The Tetris effect (also known as Tetris syndrome) occurs when people devote so much time and attention to an activity that it begins to pattern their thoughts, mental images, and dreams. Form of habit 39. What are our working definitions of mindfulness and mindlessness?

Mindfulness moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment Mindlessness—absent, not engaged, going through the motions

is a state of conscious awareness in which the individual is implicitly aware of the context and content of information. It is a state of openness to novelty in which the individual actively constructs categories and distinctions. In contrast, mindlessness is a state of mind characterized by an over reliance on categories and distinctions drawn in the past and in which the individual is context-dependent and, as such, is oblivious to novel (or simply alternative) aspects of the situation. 40. What are state and trait changes resulting from meditation? State change: i tt e mpo r a r i l yc ha n g e st hec on di t i onoft heb r a i na n dt hec or r e s p on di n g

p a t t e r no fa c t i vi t yo rc o nne c t i v i t y Tu ne sdo wnt h epa r to fou rb r a i nt ha tma k e so urmi n dswa nd e rf r o mt ho u g htt o t ho u gh t ,r e du c e ss y mp t o mso fa nx i e t y ,d e pr e s s i o n,a n dpa i n Tr a i tc h a n g e :a l t e r spe r s o na l i t yt r a i t sf ol l o wi n gal on g e rp e r i odofp r a c t i c e ,c a l me r , mor eha p p y ,a wa r e 41. What are character strengths, and what are three steps for fostering our signature strengths? Character strengths are fulfilling; intrinsically valuable, in an ethical sense

42. What is the challenge response? View stress as a challenge

ou feel focused instead of fearful; b. you release a different ratio of stress hormones; and c. you are more easily able to access your mental and

physical resources. The result is enhanced concentration, peak performance, and more confidence 43. What are key qualities of goal-setting? Updated and Kept Relevant Throughout the Year, Objective and Measurable, Focused and Not Overwhelming, Challenging 44. What are prevention vs. promotion goals? Promotion-focused people see their goals as creating a path to gain or advancement and concentrate on the rewards that will accrue when they achieve them. ... Prevention-focused people, in contrast, see their goals as responsibilities, and they concentrate on staying safe. 45. What is our working definition of meaning, and when does the search for meaning most occur in a lifespan? to have in mind as one's purpose or intention when they hit a new decade

46. What is operant conditioning for increasing/decreasing the likelihood of a behavior (can draw chart)? The target behavior is followed by reinforcement or punishment to either strengthen or weaken it, so that the learner is more likely to exhibit the desired behavior in the future.

47. What are characteristics of harmonious passion, and what are characteristics of obsessive passion? Harmonious passion: autonomous internalization that leads individuals to choose to engage in the activity that they like Obsessive passion: controlled internalization of an activity in one's identity that creates an internal pressure to engage in the activity that the person likes 48. What are the 4 PREP communication danger signs? escalation, negative interpretation, invalidation and withdrawal 49. What is involved in the PREP speaker-listener technique?

General rules: the speaker has the floor, share the floor. Take turns letting each person be the speaker, focus on having a good discussion Rules for speaker: speak for yourself, be brief, stop and let the listener paraphrase Rules for listener: paraphrase what you heard, focus on the speaker’s message 50. What is the dysfunctional cycle (as per CBT)? When you have a negative thought or feeling, or act out a negative behaviour, it often creates a pattern of dysfunctional behaviour which keeps your pessimistic mood going in a kind of vicious cycle or 'loop'

51. W...