Positive Psychology

What are the 4 common practices for increasing mindfulness?

1. Mindful breathing 2. Mindful body scan 3. Choice less awareness Mindfulness daily life

What are the 5 sources of self-efficacy?

1. Performance experiences 2. Vicarious experiences 3. Verbal persuasion 4. Imaginal experiences 5. Physiological and emotional states

Exposure therapy

Gradually expose yourself to what you fear the most

What is the happiness formula and what percentage do each of the predictors of happiness account for?

H = C + S+ V H = the level of happiness you experience C = the conditions of your life (10%) S = your biological set point (50%) V = the voluntary activities that you do (40%)

What are the four negative emotions and the four positive emotions?

Negative: anger. fear, sadness, disgust Positive: joy, contentment, interest, love

What did Elizabeth Dunn find about happiness and who you spend your money on?

People expected that spending money on themselves would bring more happiness but found that spending it on others did.

What are the 4 ways we mentioned to beat the hedonic treadmill?

Psychotherapy, medication, meditation, positive psychology exercises..

What are the 6 categories of virtues in the VIA?

Wisdom, courage, humanity, justice, temperance, transcendence

What are the 3 conditions necessary for flow?

1. must be clear about the goals of the activity and what would be considered progess 2. must have clear, immediate feedback 3. must be a good balance between challenge and skills

What are the 5 criteria for what is wise?

1. rich factual knowledge 2. rich procedural knowledge 3. life span contextual ism 4. values relativism and tolerance 5. recognition and management of uncertainty

What are the 4 strengths metaphors?

1. The sailboat metaphor 2. The Ghandi ladder 3. The matrix analogy 4. From martial to vital arts

What are the 3 ways that wisdom is a master virtue?

1. enables a person to decide which strengths are most relevant for the current situation 2. enables a person to decide how to specifically apply a relevant strength 3. decide among strengths that may be in conflict with each other

What are the three things that the positive psychology movement has accomplished?

1. experiencing happiness 2. being a good person in relation to others 3. functioning or being at our best

What are the 4 ways given to increase the love of learning?

1. interests 2. competence 3. value 4. intrinsic motivation

What are the 6 factors that may increase resilience?

1. mindfulness 2. self-efficacy 3. active coping 4. social support 5. spirituality 6. positive emotions

What are the 12 stages of the heros journey?

1. the return of the elixir 2. the ordinary world 3. the call to adventure 4. the refusal of the call 5. meeting the mentor 6. crossing the threshold 7. test allies and enemies 8. approach and preparation 9. the ordeal 10. the reward 11. the road back 12. the resurrection

Cognitive reappraisal

Ability to change the way we think about things

How is the work of Maslow, Rogers, and Frankl relevant for positive psychology?

Abraham Maslow - the ability to self-actualize and have peak experiences. Carl Rogers - the tendency to grow towards being a fully functioning person. Vicktor Frankl - the freedom to choose a life of meaning and purpose.

What are Carol Ryff's 6 components of well-being?

Autonomy. environmental mastery, personal growth, positive relations, purpose in life, self-acceptance

What are the 3 components of mindfulness?

Awareness Attention Non-judgement

Behavioral activation

Doing things that bring us greatest sense of joy and reward

What are the three components of happiness defined by psychology?

High life satisfaction, few negative emotions, many positive emotions

How do we define positive psychology?

It is the application of the scientific method to enable us to make the most of our lives and live them to the fullest.

What are the 6 stages of change?

Precontemplation, contemplation, preparation, action, maintenance, termination

What did Ryan Howell find about happiness and how we spend our money?

Spending money on experiences brings more happiness than spending on possession.