Exam 1 ch.2-4

Benefits of forgiveness

"by giving this gift to the other, it is the gift-giver who becomes psychologically healed" Lowered feelings of hurt Enjoying the present Less likely to feel depressed and angry Health improved Stress-related symptoms like backaches and stomach pains decrease

Benefits of positive self-esteem

- Psychologically happy and healthy - Feel good about themselves - Able to cope effectively with challenges - Able to cope with negative feedback - Believe people value and respect them

1. What is self image? 2. how do we acquire it

1. A persons self image is their answer to the question "what do you believe people think about you?" 2. Affected by all the experiences we have had-successes and failures, compliments and "put downs." 3. Also known as self-schema: traits used to define themselves

How to face your fears and anxiety

1. Admit your fears 2. Take risks 3. Acknowledge the positive 4. Avoid catastrophic thinking 5. Stay in the present 6. Have patience

5 stages of grief

1. Denial 2. Anger 3. Bargaining 4. Depression 5. Acceptance

How to expend your ability to love

1. Express yourself 2. Love yourself 3. Be tolerant 4. Learn to be alone 5. Grow up 6. Practice

3 Characteristics of Anger

1. Neither right nor wrong 2. Can be released in a right or wrong way 3. You are vulnerable when you're angry

ways to improve self esteem

1. Recognize you are in control of your self-image 2. Be able to accept all parts of your physical appearance 3. Affirm your strengths 4. List your faults 5. Attain legitimate accomplishments and successes 6. Make the growth choice rather than the fear choice 7. Shed perfectionistic demands 8. Become more synergistic 9. Observe people you admire 10. Keep a diary 11. Keep a sense of humor 12. Do not be afraid to make mistakes

Benefits of expressing your feelings

1. You will develop positive feelings about yourself 2. Your relationships will grow stronger 3. Pressure is relieved

4 abilities of emotional intelligence

1.Accurately perceive emotions in themselves and others and having the ability to express their own emotions 2.Be aware of how their emotions shape their thinking, decisions and coping behavior 3.Be able to understand and analyze their emotions, which may have important social implications 4.Regulate their emotions so they can minimize negative emotions and make effective use of positive emotions.

How to deal with guilt

1.Examine why you feel guilty 2.Determine whether you really need to feel guilty 3.Do what is right for you 4.Forgive yourself

Grief and Bereavement (Grief process)

1.Freeing ourselves emotionally from the loss 2. Readjusting to life without this loss 3. Resuming ordinary activités and forming new relationships

Emotional Debt

A condition of imbalance in which feelings are trapped instead of expressed. Suppression: Conscious of their emotions Repression: Pushing them into the subconscious

Self-Change Program

A five step program to self change and control. (IOSDM) 1. Identify behavior to be changed 2. Observe behavior to be changed (operant level) I. Initial response level II. Events that precede the target behavior III. Consequences 3. Set your goal 4. Design your program 5. Monitor & Evaluate your program

What is a mood?

A general feeling tone that has influence on your emotions. "Don't ask Mr. Jones for a day off-he's really grouchy"

Perceived locus of control

A persons feelings about their capacity to control life situations.

What is the psychodynamic approach?

An approach from Freud that emphasizes unconscious thought, the conflict between biological drives (such as the drive for sex), and society's demands, and early childhood family experiences.

Why Emotional Intelligence is important

An assortment of mental abilities and skills that can help you to successfully manage both yourself and the demands of working with others. 1. Know yourself reasonably well 2. Control your emotions 3. Show empathy with the feelings of others 4. Use social skills in an effective as well as simply pleasant way

Kiersey Temperament Sorter (same as Myers-Briggs)

Aritisan Guardian Rational Idealist

self-efficacy

Belief and confidence in your personal capabilities that should lead to an expected outcome. Regulates human functioning in 3 major ways: Mood or affect: amount of depression or stress depends on how you think Motivational: Will be stronger if you believe you can achieve your goal Cognitive: People with positive thoughts, feelings and beliefs and high aspirations will have high self-efficacy

learned helplessness: Taking control

Change your environment. Try to things Assume responsibility Notice new things - Be Mindful.

Trait theory

Describing other people and yourself.

Explanatory styles: Optimism vs. pessimism

Explanatory styles: The story or causal attributions you construct about why things happen Optimism:Use external, unstable and specific explanations for negative events Pessimistic: Use internal, stable and global or pervasive explanations for negative events

Facilitative vs Debilitative Emotions

F. emotions contribute to effective function (mild) D. emotions hinder/prevent effective performance (intense)

Guidelines for dealing with emotions

FEEL (shorthand) Focus on your feelings Express them constructively Experience them Let them go 1. Listen to your body 2. Identify your feelings 3. Personalize your feelings 4. Own your feelings 5. Decide what you will do with your feelings I. Timing and appropriateness of place II. How much emotion to express III. Significance of Relationship IV. Words and mannerisms V. Recognize the difference between feeling and acting

What are the universal emotions?

Fear, anger, happiness, surprise, joy (or neutral), disgust, and sadness

Anger

Feelings of extreme displeasure, usually brought about by interference with our needs or desires. Begins with the threat of a loss such as: *Loss of self esteem *Loss of face *Threat of physical harm or violence *Loss of valued possessions, skills or abilities *Loss of a valued roll *Loss of valued relationship

What are emotions?

Feelings that are experienced.

Guilt & Shame

Guilt: Remorse over having done something morally, socially, or ethically wrong. (action or inaction) Shame: Painful emotion caused by consciousness of guilt, shortcoming, or impropriety (ourselves)

Observational learning

Individuals behavior is influenced by the observation of others, who are called models. It requires that you pay attention to someone who is significant to you. You observe their behavior and understand its consequences, and then store this information in your memory.

reciprocal determinism

Is the interacting influences between person, behavior and environment.

Elements of forgiveness

It does not mean letting the other person off the hook. It is not excusing, forgetting or even reconciling- it is giving up resentment to which you are entitled and offering compassionate, understanding to someone who may not deserve it.

Jung's personality types

Myers-Briggs Extroversion (E) vs Introversion (I) Sensing (S) vs Intuition (N) Thinking (T) vs Feeling (F) Judgement (J) vs Perception (P)

Optimism vs. Pessimism

Optimism: generalized tendency to expect positive outcomes Pessimism: general tendency to envision the future as unfavorable.

When is an emotion a problem?

Our emotions begin to have negative effects when they are viewed as being excessive in: Intensity and Duration

self-esteem

Overall evaluation of oneself, whether one likes or dislikes who one is, believes or doubts oneself, and values or belittles ones worth

Adler's theory of personality and the inferiority complex, compensation

Personality arises from our attempts to overcome or compensate for fundamental feelings of inadequacy. Inferiority complex: underlies and motivates a great deal of human behavior. Natural drive for superiority. Compensation: efforts to overcome imagined or real weaknesses, limitations, or inferiorities by developing other areas of our personalities.

4 Characteristics of emotions

Physiological or Internal changes Behavioral expressions Cognitive interpretations Motivational tendencies

What are the basic emotions? (Primary & Mixed)

Primary: Joy, Acceptance, Fear, Surprise, Sadness, Anger, Disgust, Anticipation Mixed: love, submission, awe, disappointment, remorse, contempt, aggressiveness, optimism

Carl Rogers Humanistic Theory

Self actualization: the fulfillment of one's own unique potential. Unconditional positive regard: Love is given freely and does not depend on any specific aspects of behavior Conditional positive regard: Love is conditional

Virginia Satir

Self worth: is learned and the family is where it is basically acquired The pot of self worth

emotional intelligence

The ability to monitor, access, express, and regulate one's own emotions; the capacity to identify, interpret, and understand others' emotions; and the ability to use this information to guide one's thinking and actions.

What is social comparison?

The process in which individuals evaluate their thoughts, feelings, behaviors and abilities in relation to other people.

cognitive restructuring

The process of modifying thoughts, ideas and beliefs

Victor Frankl

The search for meaning and purpose

self-talk

The unspoken, mental speech we use when we think about something, solve problems, and make plans

Erickson's stages of psychosocial development

Trust/Mistrust (1st years of life) Autonomy/Shame (1-3) Initiative/Guilt (4-5) Industry/Inferiority (6-12) Identity/Role Confusion (12-20) -Beginning adult years- Intimacy/Isolation (20-40) Generativity/Self-absorption (40-65) Integrity/Despair (65-death)

fear and anxiety

Unpleasant, threatening feeling that something bad is about to happen. Anxiety is rooted in fear

costs of low self esteem

Vulnerable to depression, anxiety and failure. Impairments in self esteem and acceptance. Tend to be thin-skinned and judgmental.

Operant Conditioning (Skinner)

We are controlled by the consequences of our behavior. It relies on the Law of Effect, which states that behaviors followed by positive consequences are more likely to be repeated, and behaviors followed by negative consequences are less likely to be repeated.

Classical Conditioning (Pavlov)

a type of learning in which one learns to link two or more stimuli and anticipate events

What are display rules?

cultural norms that dictate what emotions are appropriate in particular situations

Psychodynamic approach

id: Composed of basic biological drives that motivate an individual. (hunger, thirst, sex and others that bring survival and pleasure) ego: The reality principle, is the rational, logical and realistic part of your personality that attempts to maintain balance between id and superego. superego: develops after the age of four and acquired from the environment around us. Consist of our values, morals, religious beliefs and ideals of our parents and society. Our Conscience

Internal vs External locus of control

internal: believes that he or she can influence events and their outcomes external: blames outside forces for everything

4 basic emotions

mad sad glad scared

Big Five Personality Traits

openness conscientiousness extraversion agreeableness neuroticism

learned helplessness

passive behavior produced by exposure to unavoidable aversive events

What is learning? - Can we unlearn something? (Learned optimism)

relatively permanent change in behavior as a result of experience or practice LO: Learned way of explaining both good and bad life events that in turn enhance our perceived control and adaptive responses to them.

Who are significant others?

those who have an influence on the lives of another person -parents and immediate family first then teachers and so forth.