PL WPR 3

SMART goals

Specific, measurable, attainable, realistic/relevant, timely and tangible

1. Explain how stress affects health.

Sustained stress causes health issues. Mainly impacts cardiovascular system

Mind reading

The belief that you know, without reliable data, what others are thinking. thinking trap

Me, Me, Me

The reflex tendency to attribute problems to one's own doing (it was all my fault). thinking trap

1. Explain what makes depression different than feeling blue.

We all feel sad due to hardships from time to time, however sense of despair/symptoms occur w/out specific provocation indicated depression.

Denial

refusal to acknowledge a painful aspect of reality. defense mechanism

exhaustion

repeated exposure to stressor, resources for fighting off threats have been depleted, and illness is very likely.

Displacement

shifting of unacceptable thoughts/feelings to less threatening object. defense mechanism

tolerable stress

situations where we are pressed by life circumstances and may face difficult consequences, but can cope.

relational view of stress

stress is a certain relationship between people and the situations in which they find themselves.

cannon-bard

subcortical brain activity causes us to experience physical response and emotion at same time.

Stimulus view theory of stress

that stressors occur, causing us stress

Reaction formation

thinking/feeling/acting in a way completely opposite to true inner feelings. defense mechanism

toxic stress

tress so extreme that it wreaks havoc on mind and bod. Pushed to overwhelming conditions without ability to to deal with it.

Problem focused coping

way of dealing with stress that aims to change the situation that is creating stress. Basically creating a logical plan to fix the issue.

Emotion focused coping

way of dealing with stress that aims to regulate the experience of distress. Changes the emotions of the person, but doesn't really solve the problem at hand.

Illustrate the processes associated with the ATC model and "Detecting Icebergs."

- Activating event produces thoughts which results in consequences - Identifying your thoughts about activating event will help you control emotions and avoid consequences. - Icebergs: idea that we have some hidden beliefs that we need to detect to help shape our thoughts. - Such as "I am strong"è somewhat of a schema - If you think that emotions are out of proportion, then you can try to see what underlying beliefs you have, and become more self aware about your emotions and perceptions

Adrenal medullary system

- Adrenal medullary system: neuroendocrine pathway stimulated during stress, where hypothalamus activates sympathetic nervous system - Hypothalamic pituitary adrenal axis: neuroendocrine pathway relevant to stress response involving hypothalamus, pituitary gland, and adrenal cortex. Release cortisol, aka stress hormone. à breakdown molecules to produce energy, regulate immune system, etc.

Describe how culture can influence emotions

- Basic facial expressions are similar in all humans, while how people appraise situations and regulate emotions vary from one culture to another. - Countries valuing interconnectedness (Asian places)-> higher levels fo emotional suppression of negative emotion. (motivated by fear of spreading negative emotion to larger group).

Summarize how biological, psychological, and sociocultural factors interact to lead to the development of psychological disorders. Please see the following website for this objective

- Bio: person's biology - Psychological: thoughts and emotions - Social: environment around them/relationships

Nonverbal indicators of a subordinate's attitude

- Boredom: drumming on table doodling, etc - Self confidence: standing tall, leading back with hands behind head, steady eye contact - Defensiveness: pushing deeply into chair, glaring at leader, sarcasm, - Frustration: rubbing eyes, pulling on ear, short breaths, wringing hands, frequent changing of body position - Interest/friendliness/openness: moving towards leader while sitting - Anxiety: sitting on edge of hair with arms uncrossed and hands open.

Explain the relationship between defense mechanisms and anxiety

- Defense mechanisms are usedto protect a person from anxiety arising - Involve a distortion of reality is some way so we are better able to cope with a given situation. - Allow us to ward off some anxiety

1. Summarize McClelland and Atkinson's theory of achievement motivation.

- Desire to do thing swell and overcome difficulties and obstacles - Measured in relative goals to each person. - Tendency to achieve is function of motivation to succeed, expectation of success, and incentive value to success. - Motivation to succeed: what you want to get - Expectation of success: individual's evaluation of achieving such task. Based on whether you can do well and what the actual outcome will likely be. Sometimes not equal to each other. - Incentive value: based on success is important to you and the more difficult the task/lower odds of success, the more meaningful it will be if you do it.

a. Obsessive Compulsive Disorder

- Disorder where obsessive thoughts lead to compulsive behavior. - Made of obsessions and compulsions - Cannot stop doing excessive behavior even when aware of it

Display rules

- Display rules: learned norms/rules, taught very early, about when it is appropriate to express certain emotions and to whom one should show them.

Explain under what conditions emotion-focused and problem-focused strategies are likely to be most effective.

- Emotion based: when circumstances are beyond your control - Problem based: when they are within your control.

1. Describe how emotional regulation and exercising your reappraisal muscle can lead to effective emotion management by leaders.

- Emotional regulation is very important for leaders to have. - Suppression is bad, and not helpful. - Reappraisal is betterà be able to reassess and have a different mindset results in better team climates.

specific phobia

- Extreme fear of a specific object or situation. No anxious about everything, just the specific thing.

key parts of active listening

- Eye contact: maintaining eye contact w/out staring - Body posture: relaxed and comfortable is best (but not too relaxed) - Head nods: occasional head nodding indicates paying attention to subordinate - Facial expressions: keep neutral facial expressions and relaxed to signal sincere interests - Verbal expressions: refrain from talking too much and don't interrupt, limit discussion to stuff on counseling subject

Finding meaning in stressful life events-> how the following positive psychology factors help people cope more effectively with stressful events

- Finding meaning allows for people to find opportunity for positive experiences.

1. Summarize the Optimal Arousal model of performance.

- Focus on more internal drives - Idea that we function best when moderately aroused/energized (low/high level leads to poor performance). (Yerkes Dodson Law) - Humans motivated to be in situations neither too stimulating or not stimulating enough - In flow (more or less in the zone) in a moderately challenging taskà lose sense of time and surroundings, etc.

Positive traits, positive emotions-> how the following positive psychology factors help people cope more effectively with stressful events

- Having a better outlook on life and believe you have control over certain scenarios often results in more happiness and better health. - Help facilitate recovery from physiological effects of negative emotions - Grit and resilience help a lot.

Explain how meditation reduces stress and affects health.

- Help reduce unhealthy obsession with negative outcomes/emotions - Reduces pain when present and reduce anxiety/depression/fear - Reduces stress

a. Perceived organizational support

- How much employees believe the org appreciates and supports contributions/well being influences motivations. - More perceived support equals more likely to stay at org.

four-stage counseling process

- Identify need for counseling: do when ordered to by army or can do developmental counseling where needed to help develop subordinates - Prepare for counseling: - Select a suitable place - Schedule a time - Notify subordinate well in advance - Organize info - Outline counseling session components - Plan counseling strategy - Establish right atmosphere. - Conduct counseling - Open session, discuss issues, develop plan of action, recording and closing the session - Follow up - Make sure that COA is actually followed

Explain how "Hunting the Good Stuff" can improve your performance or the performance of others

- Look for what helps you build positive emotion, optimism, and gratitude. - Also helps counteract negativity bias

a. Extrinsic motivation (incentives) and under what conditions do they work best

- Motivation from outside the person and comes form rewards/praise - Do to get people to do stuff they wouldn't normally do. - When rewards connected to performance, workers more motivated to do a job than when they get positive feedback without a reward. - However, once reward goes so does motivation to do well

Everything, Everything, Everything

Believing that you can judge a person's or your own worth, motivation, or ability on the basis of a single situation. This is also called "character assassination." thinking trap

a. Intrinsic motivation

- Motivation that comes within a person and includes elements of challenge, enjoyment, mastery, and autonomy - Elicit ideas from anyone in company ,not just executives - Open org to diverse perspectives - Know when to control creative process and when not to - Create positive emotions in workers, such as satisfaction and pride, b/c helps make them creative, productive, and committed to company.

Generalized anxiety disorder

- Pervasive and excessive anxiety lasting for at least six months. Issues with sleep, restlessness ,difficulty concentration, muscle tension.

social phobia

- Pronounced fear of humiliation or embarrassment in the presence of others or severe self consciousness of one's appearance, behavior, or both.

1. Describe how smoking, drinking alcohol, diet/eating, exercise, and meditation can affect your health.

- Smoking: nic is a simulant that raises blood pressure. Causes cancer and increase risk of heart disease. - Alc: depressant, which slows CNS functions. Liver damage/cancer. But limited amounts can rescue risk fo coronary heart disease. - Diet/eating: eating well is good, eating too much fat is bad. Excessive weight gain is risky and increase riskf or heart disease. - Eating food can release stress, but also increases fat in abdominal area. - Exercise: regular exercise helps reduce heart disease and some cancer. Also reduce anxiety and depression. - Meditation also helps: stress reduction.

a. Discuss the three factors that cause commitment problems.

- Task assessment: our initial idea about a taskà can I do it and will I be allowed to do it? - If yes, commitment icreaces - If not, decreaces - Mood/emotion: positive emotions facilitate commitment, while negative emotions discourage commitment to goals. - Personal values: most important values at works is whether or not we think doing a good job on work will increase personal control or effectiveness. - More we think doing good job makes us successful, higher our level of commitment to that goal. Inverse true.

1. Define motivation and the 3 factors that contribute to it.

- The urge to move towards one's goalsà push to accomplish tasks. 3 parts: needs, drives, and incentives - Needs: inherently biological states of deficiency that compel drives. What your body seeks (food, water, etc) - Drives: perceived states of tension that occur when our bodies are deficient in some need, creating an urge to relieve the tension. Ex when thirstyà driven to drink. All psych needs have a drive component - Incentive: any external object or event that motivates behavior. Comes from the environmentà ex. Winning gold medal, etc.

PTSD

- Trauma and stressor related: intrusive and persistant cognitive, emotional, and physiological symptoms triggered by exposure to a catastrophic/horrifying event. - Symptoms last for at least one month Experience flashbacks and intrusive thoughts can lead to other issues.

1. Describe the psychological risk factors for heart disease. Include: type A and anger and the Type A Behavior Pattern (TABP) Cardiovascular Reactivity model (CVR).

- Type A behavior pattern: way of responding to challenge/stress with hostility, impatience, competitiveness, and time urgency à generally at greater risk for heart disease. Hostility is greatest predictor of death. - CVR model: hostility increases likelihood of heart disease. - Elicits anger quicker and more frequentlyà lead to cardiac reactivity, which leads to coronary disease.

a. Describe the Knowledge and Motivation systems.

- Understand goals - Make a strong commitment to goals Develop/implement plans to reach goals - Persist with plans and goals when distracted Monitor progress towards goals - Monitor goal value and personal confidence Revise and improve plans - Invest necessary mental effort in plans

1. Summarize the Drive Reduction model of motivation.

- Want to maintain a physiological balance (homeostasis) at the optimal set point. - Similar to a negative feedback loop. - More applicable to drives than incentives.

panic disorder

- Where an individual suffers panic attacks: sudden change in body/mind, with overwhelming sense of impending doom, heart palpitations, trembling, sweating, shortness of breath, dizziness, intense dread, nausea, etc. - Frequent panic attacks and pervasive/persistent fear, worry, embarrassment about having future panic attacks.

directive counseling

- best to correct a simple problem. Leader does most of the talking and tells the subordinate what course of action they need to take.

Neuroendocrine system

- hormonal systems involved in emotions and stress - Interactions among organs, glands, etc help link physiological and psychological responses. - Hypothalamus, pituitary gland, and adrenal gland. Release hormones to activate stress related hormones and activate ANS/physiological systems.

schachter

physical reaction first. Then appraise situation (not just physical reaction, but context of environment) to determine which emotion you feel. Generally will use primary and secondary appraisal.

Homeostasis

: idea that, unless provoked by something, the human body tries to maintain a baseline state, and we return to this after stressor. Body uses a single system to solve the issue present. Old model.

Them, Them, Them

A predisposition to view adversity as the result of another's action or inaction. thinking trap

Active Listening

Active listening helps communicate reception of the subordinate's message verbally and nonverbally. To capture the message fully, leaders listen to what is said and observe the subordinate's manners

1. Describe the emotion as a process (Figure 15, The Emotion Process, ensure you understand the descriptions on 435-441).

Antecedent event-> appraisal-> emotional response-> physiological/behavioral/subjective changes\ Antecedent event: event in the world that result in emotions Appraisal: evaluation of a situation with respect to how relevant it is to one's own welfare; drives process by which emotions are elicited. - Can be modified via emotional regulation and reappraisalà reevaluate situation to respond with different emotion. Emotional response: physiological, behavioral, and subjective changes that occur when emotions are generated. - Physiological changes: increase heart rate, response of autonomic nervous system (sympathetic). - Behavioral changes: expressive changes in face and voice, as well as tendency for certain actions. - Subjective experience: quality of conscious experience during emotional response. The unique feeling we have when we have an emotion.

Always, Always, Always

Believing that negative events are unchangeable and that you have little or no control over them. Thinking trap

1. Describe the four Ds and how they can be used to discuss if a behavior or condition could be considered a disorder.

Defines mental disorder as a syndrome of 4 D's. Disturbance of thought/emotion/behavior Dysfunction of biological/developmental processesà issues with everyday social relationships Distress/disability in everyday life (esp with relationships or work) à lead to discomfort/pain. Deviant thought/emotion/behavior, but only if also dysfunctional.

3 approaches to counseling

Directive, nondirective, combined

1. Summarize the adaptive functions of positive and negative emotions.

Emotion: brief, acute change in conscious experience and psychology that occur in response to a personally meaningful situation. Protect loved ones from danger -fear Progress towards relaxation of goal- happiness Experience irrevocable loss- sadness Adaptation of certain problems that helped us survive. - Help us deal efficiently with responding to situations. Broaden and build model-> positive emotions widen cognitive perspective, making our thinking more expansive and enabling acquisition of new skills. Negative emotions promote narrow, vigilant way of looking at world.

alarm

First stage, phase where all body's emergency system responds to threat. à use all of body's resources to release cortisol from adrenal glands. Good short term, but long term slight immune suppression.

Allostasis

Idea that our normal state is one of actively responding to world around usà much more dynamic resting state. Body achieves stability via physiological change. That there would be multiple systems responding.

Jumping to conclusions

Making assumptions without supporting data. thinking trap

bipolar disorder

Mood disorder characterized by substantial mood fluctuations, cycling between low (depressive) and high (manic) moods. - In Bipolar: manic if last one week, hypomanic if between 4 days and 1 week

nondirective counseling

Most preferred. Leaders use experience and judgment to help subordinates in developing solutions. Making sure that subordinate's plan of action supports their goals, but not giving them a solution themselves.

1. Differentiate between primary and secondary appraisal in the stress process.

Primary appraisal: quick assessment of the meaning of a given environmental event for the individual; stress from negative reactions to things we can't get under control Secondary appraisal: self-assessment of the resources available to cope with stress

stress

a response elicited when a situation overwhelms a person's perceived ability to meet the demands of the situation.

Projection

attributing one' personal shortcomings, problems, and faults to others. defense mechanism

bulimia nervosa

binge eating and perceived lack of control during eating session. Engages in self-induced vomiting/laxatives/strict dieting/intense exercise to avoid weight gain.

Social support strategy

both problem and emotion focused strategies. Helps develop social connections to get advice from others

Good stress

challenged regularly and meet difficulty.

Sublimation

channeling unacceptable thoughts/feelings into a socially acceptable activity (ex working out). defense mechanism

5 principles in setting a goal for yourself

clarity, challenge, commitment, feedback, task complexity

stressors

events that trigger a stress response.

james-lange

expereince physical response first, and then the emotion.

Commonsense emotional response

experience emotion first, and then some sort of physicals response.

resistance

extended effort from body to deal with threat. Extended effort that physically and psychologically takes toll on body, b/c divert resources from normal body responses

anorexia nervosa

extreme fear about being fat that leads to severe restriction of food intake. Cannot maintain at least 85% of low end of ideal weight (BMI<16).

General adaption syndrom

idea that stressors cause body to wear down over time and get sick. 3 stages: alarm, resistance, exhaustion

rationalizaion

intellectual justification of unacceptable thoughts. defense mechanism

response view of stress

internal feeling that things are too much occur within ourselves, resulting in a physiological response

combined counseling

leader uses parts from both to emphasize subordinates responsibilities for themselves. Subordinate develops own plan of action, and then help shape/edit it.

Repression

master defense mechanism; ego pushes unacceptable impulses out of awareness into unconscious. defense mechanism

Major depressive order

mood disorder characterized by pervasive low mood, lack of motivation, low energy, and feelings of worthlessness/guilt lasting for at least 2 weeks in a row.