POS PYSCH EXAM 1

In the article from the Scientific American, what are some of the benefits of meditation observed in expert meditators compared to novice meditators? Choose all that apply. A. Expert meditators' brain activity diminished in anxiety-related regions B. Expert meditators can achieve a more focused state of mind with less effort C. Expert meditators had reduced activity of inflammation-related genes D. Expert meditators had a higher pain tolerance E. Expert meditators were found to have higher metabolisms and increased muscle mass

A. Expert meditators' brain activity diminished in anxiety-related regions B. Expert meditators can achieve a more focused state of mind with less effort C. Expert meditators had reduced activity of inflammation-related genes (correct) D. Expert meditators had a higher pain tolerance (correct)

What are the 3 A's of working with difficult emotions?

Acknowledge, Allow, Accommodate

what are the three A's that help us deal with difficult emotions?

Acknowledge, allow, accommodate

T/F According to Frankl, when you truly love someone you begin to see the potential he or she has, but that does not help them actually change.

False

what does the DMPFC

This brain region is responsible for mentalizing-- that is, thinking about others' thoughts, beliefs, goals, desires, and intentions.

T/F: Happy people have stronger immune systems and fewer cardiovascular diseases.

True

True/False: Hedonic adaptation can occur with both good and bad events.

True

Concerning writing gratitude letters, which of these was still noted to increase happiness? A. Writing to a friend you haven't spoken to in a long time B. Writing the letter but not sending it C. Letters that communicated at least 5 points of gratitude D. Sheer number of letters written

Writing the letter but not sending it

True or False, upward comparison leads to feelings of inferiority, distress, and loss of self-esteem, while downward comparison leads to feelings of guilt, and need to cope with others' envy and resentment

true

True or false: Mindfulness is about nurturing the seeds of your potential

true

what is like a compass, and what is like a landmark?

values, and goals

Hedonic Adaptation refers to the notion that:

we tend to return to a set level of happiness despite life's ups and downs.

It's better to focus on values than goals.

true

T/F According to Lyubomirsky, acting like a happy person can actually make you feel more positive and increase well-being.

true

T/F Lyubomirsky said writing in a gratitude journal once in a while leads to more happiness than writing daily.

true

T/F Purpose is like a compass while a goal is like a landmark.

true

What is purpose as stated in the module?

""purpose is your personally derived authentic set of life aims that guides your behavior, pulls you into the future, and gives meaning to life

Which of the following does James Allen say about dreams?

"Dream lofty dreams, and as you dream, so shall you become...dreams are the seedlings of realities."

Which of the following quotes by Helen Keller best demonstrates the message of her essay, "Three Days to See"? A. "Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." B. "Make the most of every sense; glory in all the facets of pleasure and beauty which the world reveals to you through the several means of contact which Nature provides." C. "What we have once enjoyed we can never lose. All that we love deeply becomes a part of us." D. "Instead of comparing our lot with that of those who are more fortunate than we are, we should compare it with the lot of the great majority of our fellow men. It then appears that we are among the privileged."

"Make the most of every sense; glory in all the facets of pleasure and beauty which the world reveals to you through the several means of contact which Nature provides."

Which statement most closely aligns with the definition of savoring? A. "The good things in life are to be enjoyed, not merely lived through, which requires slowing down." B. "Learning to relate to others in.. empathetic ways is vital to a life of flourishing." C. "Having periods of struggle and difficulty during practice leads to more learning" D. "The more we act, the more experience we gain, and the more capable we become."

"The good things in life are to be enjoyed, not merely lived through, which requires slowing down."

What is the super important quote from taming the wild mind?

"mindfulness helps us observe thoughts with interest and openness"

What are values as described in the values module?

"values are words or qualities which describe the type of life you want to live"

how does gratitude boost happiness?

- Grateful living promotes the savoring of positive life experiences. Gratitude is very present-oriented; it helps us pay attention to and relish the things that are going right in life, right now - Gratitude is correlated with positive emotional benefits such as emotional intelligence, joy, high self-esteem and feelings of personal empowerment. - Practicing gratitude can be a constructive coping behavior in the face of stress and trauma. - Gratitude encourages prosocial and moral behavior. - Gratitude increases a feeling of purpose in one's life by enhancing appreciation and attention to what one has. - Gratitude strengthens supportive relationships, enhancing one's sense of interconnectedness with others. - Gratitude has important physiological benefits, such as better sleep, lower blood pressure and cholesterol, and less stress - Practicing gratitude also appears to diminish unhealthy expressions of feelings like anger, jealousy, and bitterness. - gratitude helps thwart hedonic adaptation

How is gratitude defined and what impact does it have on well-being?

- Gratitude is a habit of awareness and a pattern of thinking that recognizes and appreciates the fortunate aspects of our circumstances - Gratitude must be cultivated because our brain is wired to forget what is going well and focus on the threats instead - The brain is like teflon for positive experiences and velcro for negative -Rick Hanson - Gratitude has physical benefits, decreases depression, and increases life satisfaction and happiness

What was Lyubomirsky's contribution to positive psychology?

- Happiness Pie Chart (50% genetic, 40% intentional activity, 10% circumstances - author of "The How of Happiness"

What was Maslow's contribution to positive psychology?

- Hierarchy of needs to explain human motivation - (From bottom to top) physiological needs, safety needs, love/belonging needs, esteem, and self-actualization - relationships are a basic human need! - he coined the term positive psychology

What are the main points of Viktor Frankl's excerpt?

- Main sources of meaning: purposeful work (future goals helped those in the concentration camp to survive), love, courage in the face of difficulty - everything can be taken from a man except for his outlook on life - the ability to choose one's attitude - humor is a tool for self preservation - loving someone and seeing their potential can help them reach their potential

What role did buddhism play in developing meditation?

- Meditation was originally a buddhist practice, now they exist independent from one another (You don't need to be a buddhist to practice meditation) Types of meditation Focused Open monitoring Loving Kindness

What was Seligman's contribution to positive psychology

- PERMA model = good life - pioneer of positive psychology and the scientific research into the good life - "father of positive psychology" - conducted early studies in the field - Ex. 3 Good things study - for a group of seriously depressed people, they had to write down 3 good things that happened to them every day to 15 or more days. After 15 days, 94% of them felt relief

what are some meditation benefits?

- Reduced Chronic pain - Reduced Heart Disease - Reduced Substance abuse - diminished in anxiety-related regions - achieve a more focused state of mind with less effort - reduced activity of inflammation-related genes - higher pain tolerance

What does Lyubomirsky teach about positive emotion?

- The strategies in her book create a cycle of positive emotion (the small moments of positive emotion add up) - positive feelings can foil the effect of negative feelings (those who practiced happiness activities experienced increased in positive emotion and decreased in depressive symptoms - these strategies can help us unlearn negative thinking patters by replacing these thoughts, and they encourage positive experiences

What does good supportive relationships do for our health?

- Those who have close relationships with others tend to live longer lives and have better cardiovascular and immune functioning. - Our loved ones can literally lessen our pain and reduce our chances of getting sick!

what is acceptance and commitment therapy and what does it focus on?

- a type of mindful psychotherapy that helps you stay focused on the present moment and accept thoughts and feelings without judgement - aims to help you move forward through difficult emotions so you can put your energy into healing instead of dwelling on the negative - Core principle of ACT: delusion, acceptance, contact with the present moment, the observing self (transcendent sense of self), values, committed action (goals guided by your values)

What are the main points from the lectures and class discussions about supportive relationships?

- every effort you put towards your supportive relationships is time well spent - "shared joy is double joy; shared sorrow is half sorrow" - Robert Ted Talk tracked the lives of around 700 men for 75 years good relationships keep us happier and healthier (live longer - loneliness kills) - the quality of our relationship matters - contentious relationships are worse for our health than divorce - Ainsworth infant attachment experiment child recovery from when mom leaves the room, or stranger comes in etc. takeaway: early experiences with relationships matter - Gottman's research: create a culture of appreciation - 5:1 ration positive to negative interactions - love maps: your understanding of the important terrain of an individuals life

What happiness strategies were discussed in the Tal-Ben Shahar video?

- exercise, meditation (three deep breaths), time with our loved ones (ultimate currency of happiness = time we spend with those we care about) - exercise worked better than exercise/medication and just medication for depressed individuals - give people the permission to be human: feel all the emotion, the good and the bad. unconditional acceptance for ourselves and for others - three deep breaths can help calm the fight or flight response

What traits are used to describe optimists?

- happy and resilient - Permanence: optimists believe good events have permanent causes whereas bad events are temporary - Pervasiveness: optimists believe good events have universal causes whereas bad events are specific Bad event (specific): that kid is annoying, pessimists would say all kids are annoying (universal) - Personalization: this is about who we hold accountable for events - broad mental outlook - better work ethic STEPS: relabel, reframe, refocus, revalue

What are the main arguments of Helen Keller's essay?

- if she were given three days to see, she would: look at the business of life, museums and plays, and the friends she loves - "use your eyes as if tomorrow you will be stricken blind" - she believes it would be a blessing if each human were stricken blind and deaf for a few days - it is a great pity that in the world of life the gift of sight is sued only as a mere convenience rather than as a means of adding fullness to life.

What are some points in taming the wild mind?

- mindfulness is like looking at a movie screen, you have to take a step back and notice when you are getting lost in a story and what your mind is telling you. Don't take the story too seriously? - create a space and separation between yourself and your thoughts

How the do the quality of relationships affect life satisfaction?

- poor relationships are worse for your health than divorce - good relationships can actually help you heal from illness/scars faster.

What are some ways to practice savoring?

- relish ordinary experiences - savor and reminisce with family and friends - transport yourself - replay happy days - celebrate good news - be open to beauty and excellence - be mindful - take pleasure in the senses - create a savoring album - savor with your camera - seek bittersweet experiences - wax nostalgic

How does Lyubomirsky describe the correct way to savor events?

- savoring = mindful awareness of positive experiences to prolong and amplify their value - there is a past, present, and future component in savoring (savor by reminiscing, savor by wholly living in, being mindful of and relishing the present moment, savor by anticipating and fantasizing about upcoming positive events) - savoring requires stepping outside of experience and reviewing it, not complete immersion in the experience - do not savor through writing (this is good for negative experiences but not positive) - some ways to savor: indulging in senses, relish bittersweet experiences, celebrate your own, as well as others' successes

What are the benefits Lyubomirsky associated with meditation?

- significantly reduced stress, anxiety, and negative emotions - increased mental flexibility and focus - enhanced immune system functioning - meditation interventions are effective with people with heart disease, chronic pain, anxiety, panic and substance abuse etc,

What is savoring and how do we practice it?

- the act of focusing in on the positive aspects of the present moment and deeply appreciating them - taking the deliberate action of pausing to notice the positive aspects of an experience. it is taking note of the small details that combine to elicit elevated happiness - we practice savoring by slowing down and taking a step back from the experience to appreciate it

What are the main points of James Allens "As A Man Thinketh" and the relationship between actions and results?

- the mind is like a garden and what you cultivate there will also affect your body - everything starts with thought - men attract that which they are (man is the cause of his circumstances) - good thoughts and actions produce better results - even if you experience failure, you can get back up and that is real success (strengthen character) - "dreamy lofty dreams and so you become" - calmness of mind is a result of long patient effort and self control

what is upward and downward comparison?

- upward comparison ➡️ feelings of inferiority, distress, and loss of self-esteem - downward comparison ➡️ feelings of guilt, and need to cope with others' envy and resentment

how do values help an individual to reach their goals?

- values are like a compass, they are a guide and inspiration of how you wish to live your life therefore they are closely related to/influence the goals you set and help you reach these goals

What is hedonic adaption and how does it work?

- we tend to return to a set level of happiness despite life's up and down - we get used to the good and bad changes in our lives - it is our natural tendency to adjust to the feelings we experience (we can increase our natural set point!) - the hedonic treadmill is when you continue to chase new things because you think they will make you happier

Over (view of ACT) acceptance and commitment therapy

- when you try to avoid or control uncomfortable thoughts or emotions brings suffering - Transforming the relationship with difficult thoughts and feelings, they are not symptoms, but creating a space where difficult thoughts and emotions can be - Clients learn to stop avoiding, denying, and struggling with their inner emotions and, instead, accept that these deeper feelings are appropriate responses to certain situations that should not prevent them from moving forward in their lives.

What are the gratitude interventions Lyubomirsky summarized and what makes them effective or ineffective?

- writing down things you are grateful for every day, not very effective because it becomes too repetitive - writing things down that you are grateful for once a week, not so burdensome and is more meaningful - express gratitude through art - express gratitude directly to another person - acknowledge an ungrateful thought and replace it with a grateful one - gratitude promotes savoring, bolsters self worth and self-esteem, helps us cope with stress and trauma, encourages moral behavior, builds social bonds, inhibits comparisons with others, is incompatible with negative emotions and helps us thwart hedonic adaption

Which of the following is NOT one of the happiness "myths" emphasized by Lybomirsky?: A. Happiness is a choice. B. Happiness must be found. C. Happiness lies in changing our circumstances. D. You either have it or you don't.

. Happiness is a choice.

What are the happiness myths described by Lyubomirsky?

1) happiness must be found 2) happiness lies in changing 3) you either have it or you don't

What is Maslow's hierarchy of needs?

1. Physiological needs 2. Safety and Security needs 3. Love and Belonging Needs 4. Self esteem 5. self actualization

What are the 5 how's of sustainable happiness?

1. positive emotion 2. optimal timing and variety 3. social support 4. motivation effort and commitment 5. habit

What is included in the happiness pie chart?

50% genetic 40% intentional activity 10% circumstances

According to the module, Purpose is defined as:

A personal, authentic set of life aims that guides actions, pulls us into the future, and gives life meaning.

Which of the following is NOT one of the 5 "Hows" of sustainable happiness emphasized by Lyubomirsky? A. Optimal timing and variety B. Leverage social support C. Self-compassion D. Positive emotion

C. Self-compassion

What type of therapy does the ABC model stem from?

Cognitive behavioral therapy (CBT)

What is NOT a good way to practice optimism? A. Change your perception of the importance and accuracy of thoughts B. Watch your positive AND negative thoughts as they form and pass C. Focusing on and prioritizing the beneficial and positive things in your life D. Avoid your negative thoughts and feelings by suppressing them

D. Avoid your negative thoughts and feelings by suppressing them

Based on ideas from the "Why Purpose Matters" section of the module, it can be concluded that if a man's wife dies, he can find solace by...

Finding meaning in her death.

Which of the following is NOT true about poor relationships and physical health? A. Unhappy marriages are worse for your health than divorce B. high stress is related to contentious marriages/partnerships C. your injuries could heal slower when you have contentious relationships D. Frequent contention can lead to digestive problems

Frequent contention can lead to digestive problems

Which of the following is NOT a benefit of gratitude? A. Grateful living promotes the savoring of positive life experiences B. Practicing gratitude can be a constructive coping behavior in the face of stress and trauma C. Gratitude encourages prosocial and moral behavior D. Gratitude increases hedonic adaptation

Gratitude increases hedonic adaptation

Which of the following is NOT a subset of mindfulness skills? A. Acceptance​​​​​​​ B. Cognitive defusion C. Contact with the present moment D. The observing self E. Growth mindset

Growth mindset

Which of the following is NOT a benefit of practicing mindfulness? A. Significantly reduced stress, anxiety, and negative emotions B. Increased mental flexibility and focus C. Increased emotional reactivity D. Enhanced immune system functioning

Increased emotional reactivity

Which one of these best exemplifies savoring? A. Meditating for 30 minutes each morning B. Writing a journal of things you are grateful for C. Going on a run with your roommate D. Looking forward to future plans and goals

Looking forward to future plans and goals

Who are the three important researchers in the field of positive psychology?

Maslow, Seligman, Lyubomirsky, Emily Esfahani Smith

Tina is struggling with being overly-critical of herself. Which of the following would a mindfulness expert suggest she do? A. Talk about these negative thoughts with a trusted friend or family member B. Observe these thoughts with openness, but determine if they are taking her where she wants to be in life C. Repeat these criticisms in her head over and over until they lose their power D. Think how someone else would feel if she voiced these thoughts about them

Observe these thoughts with openness, but determine if they are taking her where she wants to be in life

Which of the following is true about the human brain? A. Our brains are wired to habitually look beyond the present moment. B. The more our minds wander, the happier we are. C. Engaging our minds in the present moment leads to increased levels of stress. D. Human babies are born without brains

Our brains are wired to habitually look beyond the present moment.

What does PERMA stand for?

P: Positive emotion E: engagement R: relationships M: meaning A: accomplishment

What is meant by Suffering = Pain x Resistance?

Painful experiences are inevitable, but suffering is multiplied when we try to avoid negative emotions or push them away.

What are Dr.Warrens three P's of flourishing?

Perspective: purpose, values, mindfulness, savoring, gratitude, and optimism People: supportive relationships, interconnectedness, compassion, community, and contribution Power: engaged living, personal growth, flow experiences, self-compassion, exercise, and transcendence

What are the 5 how's of happiness?

Positive emotion Optimal timing/variety Social support Motivation/effort/commitment Habit

What is mindfulness?

Present-moment awareness with acceptance.

What are the four steps of optimism?

ReLABEL, reFRAME, reFOCUS, reVALUE

What are the steps to savoring (defined by Harrison, Smith and Bryant)

SCONE S: stop and slow down C: consider the context O: open up your senses N: notice thoughts E: enjoy this moment

What is a way to intensify savoring experiences?

Sharing the experience with others.

John is experiencing symptoms of depression. Consequently, he has learned to cope with unhealthy measures, such as drugs or alcohol. Assuming his therapist practices ACT, which method is she most likely to use?

She asks him to write down all the emotional coping strategies and assess their long-term effectiveness and damage to his quality of life.

Emily Esfahani Smith highlighted four pillars of meaning: Belonging, Purpose, Transcendence, and...

Storytelling

Which statement best defines optimism? A. The ability to accept the full spectrum of inner experience and choose the perspective that maximizes well-being. B. Your chosen set of life aims that guides your actions and gives meaning to life. C. We are connected to other people and objects at every level of our existence. D. Expecting positive outcomes regardless of circumstances.

The ability to accept the full spectrum of inner experience and choose the perspective that maximizes well-being.

According to Lyubomirsky, the happier a person is,

The more likely they are to have a supportive social circle

What is talked about in the "How to deal with difficult emotions" video from the module

The three A's: Acknowledge, allow, accommodate we can't deal with difficult emotions by pushing them away, we must learn to accept them "when you send an emotion away, it goes to the basement to lift weights"

As summarized by Lyubomirsky, 50% of your happiness is attributable to what?

Your genes

What defines your authentic set of life aims, or your purpose?

Your personally-derived authentic set of life aims that guides your behavior, pulls you into the future, and gives meaning to life

According to the reading (and similar to Purpose), values are like:

a compass.

What is the ABC model?

activating event, belief, consequence

The Cresswell et al. (2005) study on stress and values found that:

affirming one's values can lead to healthier stress responses.

Which of the following is NOT one of Viktor Frankl's sources of meaning? A. Purposeful work B. Agency C. Love D. Courage in the face of difficulty

agency

Which of the following is a strategy for increasing and expressing gratitude? A. Visualizing worst-case scenarios of your life to appreciate what you have B. Writing down highlights from the week in a designated journal C. Setting a reminder on your phone for several times a day to reflect on the gifts you have been given D. All of the above

all of the above

what are Lyubomirsky's thoughts on meditation and exercise?

be nonjudgemental, non striving, patient, trusting, open, and let go it is shown that meditation has multiple positive effects on a persons happiness and positive emotions exercise makes you feel in control of your body, it offers potential for flow as well as turns away rumination, anti can provide opportunities for social contact if you act like a happy person, you will become happier!

What are the basic human qualities cultivated through meditation?

compassion

Which of these conditions was NOT said to be helped by meditating (Lyubomirsky reading)? A. Chronic pain B. Heart Disease C. Diabetes D. Substance abuse

diabetes

Tal Ben Shahar described a study conducted at Duke Medical Center examining treatments for major depression. Which group in the study had the best long-term outcomes (lowest relapse rates)?

exercise

Fill in the blank: Thoughts are not ___.

facts

"Good relationships keep us ____ and ____."

happier, healthier

Which of the following is an intimacy and friendship booster according to Lyubomirsky? A. smiling B. playing C. crying D. hugging

hugging

what is very small optimism?

just the feeling you'll make it through the day, that all will turn out in the end

Andrew's roommates are constantly screaming, loudly laughing, and blasting country music in the apartment. No matter what he does, he cannot get his roommates to quiet down. He lives too far from school to go study there, so he just suffers through it. After the semester, new roommates move in who are also loud, but Andrew never asks them to quiet down, even though they likely would if he did. Andrew is probably suffering from:

learned helplessness

What are the three major types of happiness?

life satisfaction, frequent positive feelings, and infrequent negative feelings

What are characteristics of values?

ongoing action, global qualities, desired, flexibility

what is optimism?

optimism is the ability and willingness to observe the entire inner landscape of thoughts, feelings and perceptions (whether judged as positive or negative), and choosing the perspective and subsequent action that maximizes one's well-being.

what is little optimism?

optimism on small things, helps people behave constructively and healthily in specific situations

What is big optimism?

optimism on very large and general things; makes you feel invigorated, resilient, strong, and energetic

Under which Pillar of Human Flourishing does "supportive relationships" belong?

people

According to Naik et al., which of the following are components of mindfulness? (select all that apply) A. Interconnectedness B. Prescence C. Humility D. Acceptance E. Gratitude F. Purpose

presence, acceptance, purpose

what does the dACC do?

producing the emotional distress we feel in reaction to pain

What are the three main functions of savoring?

prolonging, intensifying, shifting gears

What aspects of life are associated with a strong sense of purpose?

purpose: your chosen set of life aims that guides your action and gives meaning to life - main components of purpose: derived from one's authentic unique self, it informs behaviors, it is deliberate, and offers personal meaning and contribution beyond self purpose = anchor/compass, goals = landmarks - when you have a strong sense of purpose, you have increased well-being, optimism, and physical health

Another analogy proposed in the reading is that values can be like a:

rudder

What does Lyubomirsky say about savoring?

savoring is any thoughts or behaviors capable of generating, intensifying, and prolonging enjoyment people who savored were found to be more self-confident, extraverted and gratified.

What is the importance of searching for meaning even in negative experiences?

savoring promotes meaning. positive elements of even tragic events can be savored to find deeper meaning from the negative moments. it is about appreciating the positive but also recognizing that some tragic events may have some good worthy of savoring - helps us appreciate the positive moments

Which of these is NOT a savoring exercise recommended by Lyubomirsky? A. Relish ordinary experiences B. Seek the bittersweet C. Savoring via writing D. Wax nostalgic

savoring via writing

How is the field of positive psychology defined? how and why did it come into being?

scientific approach to understanding well-being (making the most of every experience). what psychology has learned so far about the positive aspects of human experience and how these principles may be applied to promote human thriving. Maslow coined the term positive psychology and it came to be in the 1990s. he started positive psychology when he was elected as the president of the APA in 1996. He wanted mental health to be more than just the "absence of illness" and ushered in a new era that focused on what makes people feel happy and fulfilled.

What was Emily Esfahani Smith's contribution to positive psychology?

she created the 4 pillars of living a meaningful life (belonging, purpose, transcendence, storytelling)

what is the paradox of happiness?

the more you chase happiness, the further away you will get from it