Positive Psychology Exam #2

self esteem

the picture we have of ourselves the judgment or opinion we hold about ourselves; the extent to which we perceive ourselves to be worthwhile and capable human beings

eudaimonia

the process of striving after goals is crucial for happiness itself and positive affectivity; Aristotle Maslow- being focused on tasks -> organization for efficiency social effect- world align to fit you once you hit your goal (pay attention in class -> able to get in a lab, etc.)

time discounting

the tendency to put a higher present value on events that will happen in the present than on events that will happen in the future (ice cream now but gain weight) it is thought that when people realize that they will be miserable when they must pay for their present indulgences, but are "unwilling to give this knowledge the weight it deserves"

time bound studies

thesis study: average completion was close to the "doing as poorly as possible" section tax form study: people said they would turn in tax forms 3 weeks before, but did it 2 (the average) Christmas shopping study: said they'd be done earlier (7.5 days before), average ended up being 5 or so planning fallacy- the tendency to underestimate how long it will take to complete a task; occurs even if someone has completed the same task in the past

allegory of the knapsack

throwing knapsack -> commitment Edison said he's display lightbulb by a certain day, JFK said space travel people who set goals are more likely to succeed goals can become self-fulfilling prophecies; increase our awareness of related opportunities goals are a guide to overcoming obstacles goals broaden and focus our attention self-concordant goals- personal meaning, intrinsically motivating, usually self-selected, personal growth intrinsically and personally motivated= have to v. want to

building self esteem

we can change our self esteem!! self esteem... is learned! comes from thoughts, feelings, and experiences can be affected through circumstances, other people, and ourselves can be changed at any age!

"If we are so rich, why aren't we happy?"

weak connection between material and subjective well being people think money will make them happy, but that's fake news why material rewards don't -> happiness: 1. escalation of expectations 2. evaluate possessions in terms of who has the most 3. money alone is not sufficient to make us happy; in fact, difficult to reconcile demands of money and relationships 4. less effort, if invested in money, is available to invest in relationships drugs can't help us as much as the knowledge that we worked hard for something flow -> happiness afterwards people are happy not because of what they do, but because of how they do limits of flow: 1. can find flow in destructive activities 2. everything besides flow activities can pale in comparison

myths more in depth

1- key is to find someone you mesh with, not someone "normal"; it's how you deal with the neuroses 2- common interests depends on how you interact while pursuing those interests 3- keeping score breeds resentment; aim for overall balance 4- usually affair is a symptom of relationship trouble (80% grew apart before affair and fall out of love) 5. avoiding conflict is healthy, technically

7 Benefits of Exercise

1. Controls Weight 2. Combats Disease 3. Improves Mood 4. Boosts Energy 5. Promotes better sleep 6. Promotes greater intimacy 7. can be fun!

Gottman and Silver's 5 Relationship Myths

1. Neuroses or personality problems ruins relationships 2. Common interests keep people together 3. You scratch my back and... 4. Cheating is usually cause of break up 5. Avoiding conflict will ruin relationship

mechanisms between religion and positive emotions

1. Social and Skill Changes 2. Building a new world view 3. positive emotions

5 building blocks of self esteem

1. a sense of security 2. a sense of selfhood 3. a sense of affiliation 4. a sense of mission 5. a sense of competence

4 types of capitalization

1. active-constructive= other-focused, celebratory 2. passive-constructive= unphased, but not negative 3. active-destructive= dismissive; self-focused 4. passive-destructive= show no interest, divert attention

3 types of procrastinators

1. arousal types- thrill seekers/last minute rush 2. avoidance types- prefer "no effort" to "no talent" 3. decisional types- avoid decisions, thus blame

4 steps to end procrastination

1. develop SMART goals and an action plan 2. give yourself twice as long as you think you need 3. try a 5 minute jump start 4. measure and reward your success

finding gratitude

1. downward social comparison (self evaluation based on comparison to those considered to be less well off in whatever arena than oneself) 2. mental subtraction (focus on what life would be like without specific positive aspects, rather than on the presence of positive aspects; lead us to be more aware of our treasures. Naikon Meditation, gratitude meditation 3. Counting your blessings (Lou Gehrig ALS, book about how he considered himself the luckiest man on earth; Randy Pausch's Last Lecture)

sharing gratitude

1. gratitude journal 2. gratitude letters 3. gratitude visit

7 benefits more in depth

1. obesity leads to health issues, but Mirna Valerio is heavy and healthy 2. boosts good cholesterol and decreases unhealthy cholesterol 5. decreases activity in sympathetic nervous system (fight/flight) and increases in parasympathetic (rest and recovery) 6. sexually transmitted health; release endorphins/oxytocin, prolactin released (sleep hormone), boosts immune system, is it exercise

5 lies of procrastinators

1. overestimate time left to complete tasks 2. underestimate time needed to complete tasks 3. overestimate future motivation 4. belief that succeeding requires you feeling like doing it 5. belief that working when not in the mood is suboptimal

5 love languages

1. words of affirmation 2. quality time 3. gifts 4. acts of service 5. physical affection

history of self esteem

1965- rosenburg defined it as a feeling of self-worth, created RSES (Rosenburg self-esteem scale) 1969- experience of being competent to cope with challenges of life and being worthy of happiness; sum of self confidence (personal capacity) and self respect (personal worth) Maslow- put SE as second highest in the hierarchy; based on deserved respect from others than than on external fame or celebrity and unwarranted adultation

building a new worldview

1st- construct relationship with entity as they build social relationships, engaging in a divine other in a quest for solace and guidance; may resolve problems better by considering their own problems from 'god role' point of view 2nd- may bolster self-esteem and self-efficacy 3rd- enhance perceived well-being (deepening sense of orderliness and predictability of events and investing problematic situations with new meanings)

Burtan and King study on positive journaling

20 minutes/day 3 days, control topic or intensely positive experience, mood measure before and after 3 months later: visits to health center decreased for positive group; reported more positive mood what is lowest boundary of dosage required to garner positive health benefits from writing? 2 days, 2 minutes a day 4-6 weeks after, trauma and positive experience had more emotional content; equal emotion content from just 2 minutes to longer entries from past studies fewer reported health issues

"Ending Procrastination"

20% of people are chronic procrastinators college -> 70% of students are procrastinators putting things off -> stress, wear out body + risk for poor health (also put off treatment) lies: 1. overestimate time left to do tasks 2. underestimate time it takes to complete 3. overestimate how motivated they WILL feel 4. think succeeding at task requires they feel like doing it 5. working when not in mood is "sub par" strategies: 1. make to do list 2. write statement of intention 3. set realistic goals 4. break it into specific tasks 5. make task meaningful 6. promise yourself a reward 7. eliminate tasks you plan on never doing 8. estimate time to do task and multiply by 2

benefits of writing

4 days, 20 minutes, effects lasting 2+ months after intervention: 1. decreased anxiety 2. 50% decreased visits to doctor 3. immune system increased, and overall health up 4. general emotional well-being 5. more sociability forces structure of thoughts allows time and space to work through many levels of upset can lead to a change in perspective, over time, people can become more detached emotional responses can become less extreme opportunity for self-expression

Koo, Algae, Wilson, and Gilbert finding gratitude study

65 participants, describe event from one of 7 categories control- also measure subjective well being group 2- how was this certain/not surprising and subjective well being group 3- how might this have never happened and subjective well being greatest positive impact- group 3

low self esteem

a result of discrepancy between importance of an area and one's perception of competence in that area

work misc.

Gross State Product highly correlate with happiness, but per capita isn't that important??? honestly just ignore this slide i am done goodbye

2 stages of reaction and response to a challenging situation

Stage 1: automatic reaction conformity dependent self Stage 2: deliberate reaction self reliance independent core self first stage is automatic, culture/society's choice

self esteem and others relation

SE- the internal mechanism for monitoring social relations (high self-esteem is perception that one is valued by others) monitors actual and potential relations (trait and state self esteem) decreases in self esteem motivates behavior for "restoring and maintaining" relations

SMART Goals

Specific Measurable Achievable Relevant (quadrants of urgent and important on index card to figure out what to do) Time-Bound

social and skill changes

role as a coping strategy and support system for prosocial behaviors can alter the way individuals cognitively react to stressors decreased likelihood of experiencing particularly stressful life events (such as divorce or prison)

"A Little Thanks Goes a Long Way: Explaining why Gratitude expressions motivate prosocial behavior"

agentic- personally competent and capable; gratitude enabled helpers to experience self-efficacy communal- connected to and valued by others; social worth (feel needed) experiment #1- edited cover letter and received neutral or grateful message, then ask for help on 2nd, track if they helped again; increased chance of helping, felt more socially valued experiment #2- does social worth mediate spillover effects? yes! experiment #3- effect of gratitude in fundraising; did director say she was grateful? increase in number of calls made through increased social worth experiment #4- thank you for feedback; too tired prosocial behavior to both same and different beneficiarcy (and university?) increased initiation, maintenance, and recurrence of positive behavior social worth explained; spillover effects on prosocial behaviors to others problems: 1. inconsistencies on gratitude manipulations 2. didn't investigate moderators of effects of gratitude expressions on prosocial behavior 3. little attention to costs

future anhedonia

an affective forecasting error the belief that hedonic states will be less intense in the future than in the present goals: maximize benefits by enjoying them at their hedonic zenith (the present) minimize costs by paying them at what we believe will be their hedonic nadir (the future)

Emmons gratitude journal study

as compared to those who journaled about neutral or negative events, those who kept gratitude journals: 1. exercised more 2. experienced fewer symptoms of physical illness 3. were more optimistic 4. rated life more favorably 5. greater enthusiasm and alertness 6. more likely to make progress towards goals those who 'counted blessings' were more likely to help others

BIRG and CORF

basking in reflected glory (glory of others) to raise our self esteem we often bask in the glory of others by associating ourselves with people who are successful CORF- cut off reflected failure distance ourselves from others who fail or are of low status

gratitude summary

benefits as a trait (increased well being) and state (increased positive emotions, subjective well being and health) Emmons gratitude- emerges upon recognizing that one has obtained a positive outcome from another individual who behaved in a way that was: 1. costly to him/her 2. valuable to the recipient 3. intentionally rendered can also result from nonhuman action or event; large events lead to increased gratitude can take the form of benefit finding, findings positive aspects from negative events (PTG)

perfectionism

can be caused by an incapacitating fear of failure goals are often viewed as perfection or ideals; "end all, be all" (affective forecasting errors) goal attainment is viewed (internally) as representation of whole person if goal is not attained, it can create feelings of unworthiness procrastination helps us avoid this feeling and/or prolongs the feeling of concern over attainment

the search for meaning

can lead to self blaming, blaming of others; often there is no answer to be found what can help? writing!!!

"Will you be there for me when things go right? Social support for positive events"

capitalization- sharing positive event with someone else some studies show that support in bad times can even be negative; need invisible support, or give support in environment free of threats to self worth 4 capitalization responses (in lecture slides so idc) only active-construction is helpful to well-being and relationship quality 1. communicate positive information about event itself (confirm and elaborate) 2. convey positive information of relationship perceived partner responsiveness to the self: 1. belief of others' understanding of oneself 2. thoughts of degree to which others value, respect, and validate the self 3. perception that others care about and support the self study- couples participate in 7 different interactions (before filled out packet), discussed recent positive and negative events, discuss and fill out more questionnaires increase responsiveness after disclosing positive; correlated with negative event as well response to capitalization efforts correlated with concurrent and future relationship predicted feeling understood, validated and cared for, but only for positive event disclosure (people are able to report typical behaviors of partners during positive event disclosures; behaved consistent with natural settings) threats to self esteem active-constructive is unique; shows understanding, validation,and caring women; positive and negative discussion improved well being, men only positive discussion most people had already discussed the event with their partner

Langer and Crum's Hotel Study

collected info on health of workers, burning significant number of calories control, then "their work IS exercise" group; no difference in lifestyle, but do have different mindset after 4 weeks- experimental group lost weight, had lower blood pressure, decreased body fat, waist to hip ratio, and body fat index

perfectionism and procrastination

common sense relationship- maladaptive perfectionist (more likely to procrastinate to avoid shame) relationship doesn't always hold- don't fail to live up to unrealistic expectation; both very stable, trait-like attributes, and both predict subsequent psychological distress

how to stop the 4 horsemen

complain, but don't blame use I statements describe, don't evaluate or judge be specific, not global be clear and polite don't let upset simmer know and communicate your comfort level create an emergency plan!

"Affective forecasting"

components of affective forecasts: 1. predictions about the valence of one's future feelings 2. specific emotions that will be experienced 3. intensity of the emotions 4. duration of emotions predicting valence- usually guess positive or negative, but not how much durability bias- tendency to overestimate the duration of one's future emotional reactions impact bias- tendency to overestimate the enduring impact that future events will have on our emotion reactions; reasons= difficult to estimate velocity and acceleration of happiness, overestimation is key people pay prices to keep options open, not always good; cost= decreasing post-decisional dissonance -> prevents people from making the best of their situation; people with unchanging decision ranked their poster more highly than the changeable motivation to fix small problems is low (if no triggered attempts to defend against, can cause more lasting pain) reason for impact bias= focalism and ordinization neglect (fail to anticipate extent to which they will 'ordinize' an event) psychological immune system helps people recover from negative events

"Big 5"

criticize connecting Big 5 and job performance work role- responsibilities an individual has while they are working 3 categories: 1. proficiency- ability to effectively perform duties 2. adaptivity- ability to change strategies in response to environment 3. proactivity- extent worker will put forth effort to change environment also ranked for individual, team, or organization openness- increase of proactivity, negative with proficiency (team and organization) agreeableness- negative with individual task proactivity extraversion- negative with individual task proficiency conscientiousness- positive with all work role performance neuroticism- negative with all work role performance trait activation theory- traits predict future behavior, trait levels differ between people, and cues active traits that -> behavior? role theory- role senders provide cues to elicit desired behaviors

"Sleep Length and Life Satisfaction in College Student Sample"

decreased sleep leads to decreased life satisfaction less psychologically healthy this is self-explanatory idk why I read an article to understand this

"Building a practically used theory of goal setting: task motivation, a 35 year odyssey"

difficult goals lead to increased level of effort specific, difficult goals are more important than vague "do your best" distinguishing expectancy- goal level constant, increase expectancies -> increased level of performance goal mechanisms to affect performance: 1. direct attention and effort 2. energizing function (high goals -> high effort) 3. affect persistence 4. lead to arousal, discovery, and/or use of task-relevant knowledge and strategies goal setting research: 1. people use skills relevant to goal attainment already acquired 2. draw from other skills and apply to present situation 3. new task -> planning 4. increased self-efficacy -> develop effective task strategies 5. complex tasks -> urge to do best is better than specific goal 6. training in strategies -> increase goals more likely to use strategies than other goals goal commitment is key: importance participation in goal-making self-efficacy summary feedback task complexity (if good strategy, performance increases) self-regulation

dangers of writing

do not: 1. substitute writing for action 2. be too intellectual (instead, be self-reflective) 3. use as a forum for uncensored complaining 4. be self absorbed (be self reflective)

how to overcome perfectionism and procrastination

double your failure rate in order to double your success rate!

capital E study

draw a capital E on your forehead if people oriented the E for the outside observer, they tended to have high levels of public self-consciousness

early childhood styles to romantic

secure -> validating (60%) anxious/ambivalent -> volatile (15%) avoidant -> conflict-avoiding (25%) secure- wanted mother when she left, then excited when she comes back avoidant- mom returns and baby doesn't engage with mom a-a- can't calm down when mom comes back, angry

"Beyond Money: Toward an Economy of Well-Being"

economic factors don't measure well-being as nations get more wealthy, well-being is predicted by social relationships and enjoyment of work rather than income social capital, democratic government, and human rights; important that organizations monitor well-being of workers treat mental illness and help caregivers social friendships important- care when relocating employees (sever friendships) propose well being index: -positive or negative emotions -engagement -purpose and meaning -optimism and trust -life satisfaction life satisfaction stagnated, GNP increased GDP per person increased -> increased life satisfaction, but only to a point parental income and cheerfulness at college entry -> mean income later; for higher parental income, increased cheerfulness has impact

"It's the Little Things"

emotional response of gratitude for everyday interpersonal gestures can be a powerful mechanism for relationship growth intentionally provided costly benefits; people feel more gratitude when there is real or perceived cost to the benefactors, and when they like/value the action more more willing to repay a benefactor gratitude is internally motivated, indebtedness external gratitude= booster shot for relationships women= increased empathy and nonverbal cues, so understand work going into gift and increased gratitude, men feel status implications in debt study: diaries; record thoughtful actions and responses thoughtful behavior-> gratitude (predicted by perceptions) grateful on previous day, gratitude increased feelings of relationship quality indebtedness increased relationship quality for men, but not after gratitude taken into account

"Religion and well-being"

endorsing religion/spirituality leads to increased well-being 2 contexts (churchgoers in European country and US employees interested in meditation) relation between religion and spirituality mediated by positive emotions (self-transcendent) religion= co-presence of beliefs, ritualized experiences, norms, and groups connected to perceived transcendent entity spirituality- personal search for connection with a larger sacredness/transcendent entity (no institution) social resources and cognitive resources, more cognitive

"Exercise: A Neglected Intervention In Mental Health Care?"

exercise is linked with mental health and well being; reduced stress and state anxiety, has emotional benefits for all ages and genders serotonin and endorphins come from exercise small effect on state anxiety; longer or more intense exercise increases effect, psychophysiological correlates of anxiety increase the effect 1. exercise increases body temperature and decreases muscle tension, like thermogenic hypothesis 2. stimulates sympathetic nervous system -> arousing affect -> calming (opponents process model?) 3. distracts people from stressful events also increases cognitive functioning value is seldom recognized by mainstream mental health services

"The expressive writing method"

expressive writing- writing about one's deepest thoughts and feelings about an emotional event 5 dimensions: 1. expressive-instructed: creative, spontaneous, free-flowing; precise and logical 2. structured-unstructured: scope writer has 3. cathartic-prescriptive: goals of writing; express emotions or move toward outcomes 4. content 5. face-to-face-at a distance: context; with or without mental health professional changes emotional experience by providing opportunities for habituation in individuals with trauma benefit finding, social integration, speak more with others positive effects; decrease disease, find new job, decrease mental illness symptoms, manage stigma internet makes this more readily available

sense of competence

feeling of being capable and successful in things regarded as important or valuable emerges from accomplishing goals of value to us nurturing a sense of competence within areas can let them spread; foundation for creating broader sense of control and power over our lives

sense of mission

feeling of purpose, direction, and responsibility goal setters and usually reach them know they have choices and alternatives acknowledge efforts in their heads

sense of security

feeling of trust or safety most central feeling of our self-esteem knowing what is expected, being able to depend on others, and understanding rules and limits feel emotionally and physically safe 3 critical elements in home: 1. love with respect, concern, and acceptance 2. home with rules and limits 3. democracy

goal reading part 2

goal conflict undermines performance if it motivates incompatible action tendencies goals and self-efficacy mediate the effect of personality measures on work performance goals better predict action than traits conscious goal setting may be more connected to action than 2nd level explanations goal setting theory: irrespective of the subconscious, conscious motivation affects performance and job satisfaction key issue- generalization

how to increase 5:1 ratio

gratitude! compliments!

"Counting blessings v burdens"

gratitude- other directed, and personal outcome from another person recognize positive outcome, then recognize external source affect and cognition are predominant meaning components; linked with many positive emotions is gratitude a cause of well being? study: 3 groups wrote down either hassles, gratitude, or neutral; well being ratings gratitude; rated life as whole positive expectations increased and increased hours exercised???? grateful responses to aid associated with increased joy and happiness

"Who is happy?"

happiness from- traits, close relationships, work experiences, culture, and religiosity importance of adaptation, cultural worldview, and personal goals doesn't differ for age, gender, or race culture- some difference by country income somewhat- no income can lead to sadness, but no guarantee of happiness traits of happy people- increased self esteem, personal control, optimistic, and extraverted intimate friends, disclosing to friends, marriage satisfying work -> flow -> happiness having increased faith adaptation and cultural worldview (seeing world as benevolent), values and goals = theory of happiness

set up for conflict

harsh set up- start fighting; focus on other person soft self up- start with gentle conversation; keeping it on yourself end up a 15 minute conversation can be predicted after 3 minutes college student professor ratings study; 30 seconds

body language

heartbeat and adrenaline makes calm discussion and clear headedness impossible; no creative problem-solving ability

life effects of self esteem

high associated with: better mental health, confidence, curiosity, self-motivation, independence, adapt to change and stress, set difficult goals, relatively physically healthier, and feelings of pride low associated with: depression, poor academic/job performance, drug use, spouse and child abuse, and feelings of shame once low SE begins, it tends to continue attributions: tend not to make personal attributions for positive things, tend to make them for negative things, do self-handicapping, set low goals to avoid failure

"The Perfect Trap"

inwardly focused perfectionist- hurts when hard on oneself, errors -> distress, humiliation, etc. OK for others to make mistakes but not them outwardly focused perfectionist- feels OK about self, disappointed/offended/frustrated with others who let them cause, causes problems with relationships perfectionism- driven by desire to do well and fear of consequences causes- genetic, parental influence traits: seem competent and confident, but really are low in self-confidence, fear humiliation/rejection, and can't attribute success to their efforts; think there's a right/wrong way to do something, expect others to be perfect, have indecision (fear of taking risks) schemas with 2 sides- fantasy of good coming from perfection, then fear of bad outcome treat schemas as hypotheses, not truths, to stop perfectionism

"Jobs, Careers, and Callings: People's relations to their work"

job- focus on financial rewards and necessity rather than pleasure or fulfillment; not a major positive part of life career- focus on advancement calling- focus on enjoyment of fulfilling, socially useful work work accounts for 20% of life satisfaction calling -> increased income, education, status and prestige, and increase life/health/job satisfaction; career and job not as significant 3 dimensions can skew in some occupations, but represented in most occupations

letter and call

letter should be concrete, specific, and not too long; increase happiness call leads to happier and less depressed 1 month from now

"Spiritual Engagement and Meaning"

link between religious engagement and happiness meditation, cultivation of sacred moments, and provision of hope, perspective, and deeper meaning 79% found significant positive associations between well being and religiosity

"Continuity and change in self-esteem during emerging adulthood"

longitudinal study during college; 6 waves of self esteem data and degree to which they thought self esteem had changed in college self esteem decreased 1st semester, rebounded by end of the 1st year and gradually increased over the next 3 years good grades -> increase in self esteem unrealistic expectation -> smaller increase in self esteem perceived change; 67% said self esteem increased, 12% said SE decreased, corresponded with actual change self esteem can change in systematic ways while exhibiting continuity over time

writing provocative study

tested if "throwing away" your negative views helps reduce their importance in your mind and judgments undergrads wrote something they didn't like about their bodies, then threw it away (or didn't) those that threw it away showed reduced effects of these things physically writing things may help us get things out of our head

"Perfectionism, Procrastination, and Distress: a study that examines traits that predict psychological desires"

maladaptive perfectionistic characteristics -> more likely to procrastinate to avoid shame/embarrassment high standards -> likely to avoid work to avoid failure both are stable, trait-like attributes perfectionism was an indicator for students who were clinically distressed at the end of semester; increased distress was associated with increase procrastination, but only for students who were NOT perfectionists increased perfectionism is problematic regardless of procrastination, but later impacts of procrastination is only apparent for nonperfectionists

misc. physical health

optimistic people live between 8 and 9.5 years longer than pessimists; people who engage in exercise live 3-7 years longer than couch potatoes older people exercise less, and do less intense types of exercise ages 18-24, 60% of people exercise regularly; go from sports to then less intense i.e. yoga

opening up study

people want resolution; people have better memories for interrupted tasks than they do for completed tasks effect depends on additional factors (importance of task, etc.) major life goals are difficult to complete what is the impact of continuous incompleteness? trauma- interruptions of the goals that provide us with meaning; search for meaning people seek to complete through goal attainment -> trauma occurs -> completion impossible; goal and meaning unresolved -> cognitive and behavioral efforts begin to accept lack of resolution

Babyak, Blumenthal Exercise Study

people with depression- aerobic program 30 min/day, SSRI medication, or both by 16 week mark, depression eased in all groups no treatment for 6 months; 10 months visit, rate of return of major depression: just pill 38% pill and exercise 31% just exercise 9% exercise promotes secretion of neurotransmitters like serotonin, SSRIs prevent reuptake internal locus of control- if you believe change is from pill, you don't maintain gain; if you believe it's exercise and you do it, you maintain the gain consistent with Dweck's growth mindset

"The Impossible Dream"

perfectionism leads to decreased job performance, depression, illness, and lower relationship satisfaction hung up on details, spend more time than necessary cover up errors to maintain superhuman image (can't work in risky environment) corporate culture- need to know what's achievable, bad for perfectionists

perfectionism in body image

personal perfectionism -> societal perfectionism media shows off "ideal body type"; some media now tries to show other body types

PERMA

positive affect engagement relationships meaning accomplishment

repair

presence of 4 horsemen predicts divorce with 82% accuracy add in failed repair attempts raises it to 90% but 84% of couples high in 4 horsemen were in stable marriages 6 years later

"Dominoes v. Rainbows"

rainbow- impossible goal achievement; mindless, product and outcome oriented dominoes- additional goals, interconnected; process-driven, mindful, appreciative of the journey

"Effects of the (very) brief writing on health"

rate moods, write 2 minutes a day for 2 days on either trauma, positive experience, or control 81% trauma wrote about same thing, only 41% of positive experience did due to decreased time, trauma thought about it more inbetween sessions increased health, etc. for all groups but control

positive emotions

relation between religion, spirituality, and well being is positive emotions self-transcendent positive emotions, not other positive emotions

gilbert and kassam- we don't know what we will feel in the future

representations of future events tend to be abstract, central, and general features of the event representations of present events tend to be concrete, peripheral, and specific people use their current affect while imagining future affect may mistakenly believe that they will experience less intense affect in the future when the same event occurs

"What Makes Marriages Work"

resolving conflict is healthy 3 healthy types: 1. validating- compromise and work out problems to mutual satisfaction 2. volatile- conflict erupts often, leading to passionate disputes 3. conflict-avoiding; agree to disagree, rarely confronting differences healthy balance between positive and negative feelings/actions towards each other (5:1) 4 horsemen: 1. criticism (attacking personality/character instead of behavior) 2. contempt (intention to insult and abuse your partner) 3. defensiveness (tends to escalate rather than resolve) 4. stonewalling

"Romantic love conceptualized as an attachment process"

secure, anxious/ambivalent, avoidant a-a: protest behaviors, avoidant= detachment a-a: mothers slow/inconsistent in response to cries or intrude on kid's activities, saw parents as unfair avoidant- mothers that reject physical contact, cold and rejecting secure- more important love experience as happy/friendly/trusting; emphasized accepting/supporting despite faults of partner, longer relationships overall avoidant- fear of intimacy, emotional highs and lows, jealousy a-a: involving obsession, desire for reciprocation and union, emotional highs and lows, extreme sexual attraction and jealousy core experience of romantic love; love as multi-dimensional, 3 different types of love secure- love waxes and wanes, but never fades avoidant- love doesn't really exist :'( anxious-ambivalent- easy to fall in love, but hard to find "real" love; feelings change over relationship

private v public self-consciousness

self-focusing persons; certain individuals are characteristically more self-focused than others private- tendency to introspect about inner thoughts and feelings public- tendency to focus on the outer public image

"Self-motivation for academic attainment: the rate of self-efficacy beliefs and personal goal setting"

self-regulated learners= self-motivated set challenging goals, apply appropriate strategies, and enlist self-regulative influences to motivate and guide efforts social cognitive theory- goals increase people's cognitive and affective reasons to performance outcomes (goals specify the requirements for personal success) study: self-efficacy for self-regulated learning and academic achievement surveys, parent and child expected and minimum accepted grade parent grade goals correlated with final grades; perceive efficacy for self-regulated learning correlated with self-efficacy for academic achievement parent and child grade goals correlated with each other parents rely on kid's past accomplishments when goal-setting, kids rely on self-efficacy beliefs and parent's aspirations

sense of affiliation

sense of belonging or connectedness creates feeling we are approved of, respected, and appreciated by others feel recognized and connected family is greatest source of affiliation for kids and the first place we build this

"The relations between sleep length and GPA among college students"

short sleep (less than 6 hours) have more psychological maladjustment than people who sleep more than 9 hours, also lower GPA long had similar to average, but still higher

3 factors for sleep

sleep length sleep routines sleep hygiene (quality level of sleep) factors for hygiene: diet, exercise, light, temperature, noise, good routines

"Making Sense of Self-Esteem"

sociometer theory- self esteem system evolved as a monitor of social acceptance and that the self esteem motive functions not to maintain self-esteem, but to avoid social devaluation and rejection William James- suggested tendency to try to feel good about oneself is a fundamental aspect of human nature humanistic psychologists- suggest self esteem signals people as to when they are behaving in self-determined, autonomous ways; others say seeking SE increase because it facilitates goal achievement ethological perspective- SE is an adaptation that evolved in a service of maintaining dominance in social relationships terror management- SE buffers people against the existential terror they experience at fear of own death sociometer theory- psychological meter, monitors the quality of people's relationships with others; state self esteem is momentary fluctuations, trait self esteem is person's general appraisal of their value 1. self esteem motive- minimize the likelihood of rejection 2. antecedents of self esteem- relational evaluation, inherently sensitive to real and potential reactions of others 3. decreased SE and psychological problems- caused by history of relational evaluation and rejection; parallel to problems, not the cause 4. consequences of enhancing SE coefficient; se does not equal better health

sense of selfhood

strong sense of self-knowledge know their interests, attitudes, and strengths power buffer (resilience) to stress and trauma

shattered assumptions/why me? study

studied incest, rape, and other sexual trauma victims easy to answer why trauma occurred, but impossible to answer 'why me'? traumatic events shake and shatter 3 basic assumptions we maintain about our world: 1. world is benevolent 2. world is meaningful 3. self is worthy

Leary and Baumeister; self esteem v others

successful reproduction requires offspring who in turn reproduce offspring (raising children to adults) living in groups provides tremendous advantages; share knowledge, divide labor relationships- stable, involve affective (emotional) content, frequent contact, and continuation

Sleep

supports the consolidation of new memories (slow wave sleep shows similar patterns) promotes proper emotional regulation during waking; increase activation in the amygdala after no sleep- brain area responsible for fear/anger; nearly all mood/anxiety disorders have sleep irregularity

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