Positive Psychology, chapter 1-4

Program to foster goal attainment

*1) Own your goal*: reinforce personal reasons for pursuing goals *2) Make it fun*: enhance intrinsic motivation *3) remember big picture*: how small goals fit into long term goals *4) Keep a balance*: balance goals and other aspects of life

Top-Down theories vs. Bottom-up theories

*Top Down*: how we evaluate our experiences based on personality traits (inside) *Bottom up*: how satisfied we are with things that we have in life. Ex/ marriage, friends, job (outside)

APPROACH vs AVOIDANCE of goals:

*approach*: motivate us to move towards something (usually associated with well-being) *avoidance*: motivate us to avoid difficulties, dangers, or fears

Flourishing, Struggling, Floundering, Languishing

*flourishing:* ∧ well being, ∨ mental illness *Struggling* ∧ well being ∧ mental illness *floundering* ∨ well being ∧ mental illness *Languishing* ∨ well being ∨ mental illness

Dimensions of *"Emotional Intelligence*

1) *knowing ones emotions*: recognize an emotion as it happens, accurately express emotions ability to... 2) *handle interpersonal relationships*: socially competent, can handle and maintain relationships 3) *use emotions to motivate oneself*: control emotions in order to reach goals and remain focused. 4) *recognize emotions in others*: reading what other people are feeling and being empathetic. 5) *manage ones emotions*: regulate mood, handle stress, rebound after emotional setback. HOWEVER→ too much control leads to inability to use information from our emotions and learn about the world and ourselves.

Complete mental health

1) High *emotional* well being: happy and satisfied with their lives. 2) High *psychological* well being: feel competent, autonomous, self accepting, purpose in life 3) High *Social* well being: positive attitudes towards other, believer that social change is possible, contributions to society. & low mental illness.

Top-down theory: sense of meaning of life

The sense of meaning of life has been *related with religion* but it is not necessary tied to religious belief. -Research found that when people were actively engaged in pursuing a variety of personally meaning goals, their well being increased

Undoing hypothesis states:

positive emotions help both the body and the mind regain sense of balance, flexibility, and equilibrium after impact of negative emotions. For example: laugh at yourself after a stressful mistake.. you relive psychological tension and help clense your body of stress hormones.

Coans 5 modes of FULFILLMENT:

A) *Efficiency*: use of ones talent/ skills B) *Creativity*: chosen by artist or people who have artistic temperament C) *Inner Harmony*: personality integration, and search for ones true self. D) *Relatedness*: interpersonal relationships and the presence of love. E) *Self Transcendence*: persons relationship to God, spirit, and ultimate ground of being.

People will define aspects of well being as:

A) *Happiness*: emotional state, how they feel about their world and themselves. B) *Satisfaction in life*: global judgement about the "rightness" of their lives. C) *low neuroticism*

Self-measures of Subjective well being

A) *Self perception of happiness*: how they feel, how they compare themselves to others. B) *Two assumptions*: 1) happiness can be measured on numeric scale 2) if two people score the same, they are at same level of happiness.

Emotions are a complex interplay of

Biological, cognitive, behavioral, socioculture processes

Perspectives of happiness and well being:

One dimensional theory: *A) Engagement perspective*: (activity theory) focus less on emotions, and more on how we use our attention and our level of involvement in activities. → active participant in life. Multidimensional theory: *B) Self determination Perspective*: 3 basic needs ° Competence: need for mastery of experience ° Relatedness: mutually supportive relationships ° Autonomy: independent decisions in life *C) PERMA: °P→ positive emotions °E→ engagement °R→ relationship °M→ meaning °A→ accomplishments

4 Styles of Strivings

What is *strivings*? → grouping of smaller goals that can help *facilitate larger, more abstract goals*. 1) *Extrinsic strivings*: done for the sake of someone else or for external reward. 2) *Introjected Strivings*: pursued because if not, you'd feel guilty or that you have let someone down. 3) *Identified strivings*: pursuing a goal that someone else says is important 4) *Intrinsic strivings*: personally meaningful and has been freely chosen by a person.

Negative emotions are still important because...

necessary for survival.. would be way to vulnerable without fear, anxiety and skepticism. Also vital to self understanding and personal growth.

Top-down theory: *Cognition*

"There is nothing either good or bad, but thinking makes it so" -interpretations of events, how we view our world and our future. -how we think= how we feel -*construals* ones freely chosen interpretations of reality -*Evaluation theory*: well being is determined by how we evaluate the constant flow of incoming information.

*Good life* is a combination of these *3* elements

*1) Positive Connections to other*: ability to love, altruism, forgiveness, spiritual connections *2) Positive individual traits*: integrity, genuine, virtues like courage and humility *3) Positive life regulation qualities*: regulate our day-to-day behaviors so that we can accomplish goals and enrich people/institutions along the way

6 dimensional structure to measure well-being

*1) Self acceptance:* positive self evaluation, ability to acknowledge multiple aspects of self, accept both - and + qualities *2) Personal Growth:* capacity to grow and develop, openness to new experiences *3) Positive Relations with Others*: close, warm, intimate relations, concern for other people, empathy *4) Autonomy*: independence and self determination, ability to resist social pressures, regulate behavior from within *5) Purpose in life*: sense of purpose, meaning and direction of goals in life *6) Environmental mastery:* sense of mastery/ competence,

*Behaviors* influence on how we feel

*A) Virtues*: how we behave in social relationships *B) Character*: how we conduct ourselves as members of society *C) Strengths*: unique positive qualities we each have, which we bring to encounters *D) Signature strengths*: positive traits that a person owns and frequently exercises. *E) Predictors of life satisfaction by nation*: US #1 predictor = gratitude.

4 MAJOR theories of *good life*

*A) contemplative theory*: pursuit higher knowledge, understanding, self reflection, and wisdom *B) Active life*: sense of duty, social responsibility, and engagement *C) Fatalistic life*: acceptance of life difficulties without unnecessary complaint *D) Hedonism* : focus on pleasure, avoid negative emotions and experiences

TD theory: Personality traits

*Extroversion*: Greater opportunities for positive relationships and positive feedback Higher correlation with well-being & happiness. vs *Introversion*: more interested in their own thoughts and feelings and less interested in social situations. Prefer more neutral feelings -Agreeableness: honest, trustworthy, modest, compliant, altruistic -Conscientiousness: orderly, self disciplined, achievement-oriented, deliberate, competent -low levels of neuroticism

Intrinsic motivation VS Extrinsic motivation

*Intrinsic*: (autonomous) we are compelled to engage in some activity for its own sake, regardless of external award. *Extrinsic*:(controlled) we act to obtain some external reward- status, money, praise.

Two approaches to mindfulness

*Lander*: openness to novelty, situated in the present. 3 core qualities a) create new categories of experience b) be open to new information c) see more than one point of view *Buddhist Mindfulness* 1) self regulation to attention 2) openness to experience

Non Zero sum goals vs Zero Sum goals

*Non-zero sum*: commitment to family and friends, social or political involvement, altruism, usually associated with greater life satisfaction. Person involved/others benefit *Zero-sum*: gains advantage at expense of others, did not promote life satisfaction.

*cognition* of emotions

*learned optimism:* people can unlearn negative styles of thinking and instead learn how to interpret events with more realistic optimism. *Future oriented people*: can delay gratification and work toward long term goals than more present oriented people. Can be satisfied in a stressful situation if they see how it will lead to a better future. VS *present oriented people*: tend to live for the moment, instant satisfaction and are less likely to work hard toward future goals.

qualities of goals EFFECTIVE of producing happiness:

- result of INTRINSIC motivation - personally valued - freely chosen - realistic

3 core elements of Buddhist mindfulness

-*Intention*: commitment and dedication to meditation practice -*Attention*: observing contents of ones experience -*Attitude*: how a person pays to the experience

Bottom-up predictors: Money, income, wealth

-*Livability Theory*: suggest that access to the social and economic benefits found in wealthier countries might account for differences in well-being among counties.

Top-down theory: control and self efficacy

-*personal control*: refers to a belief that "one has the means to obtain desired outcomes and to avoid undesirable ones -*internal locus*: attribute outcomes to self directed efforts vs -*external locus*: belief that outcomes in ones life are due to factors outside of ones immediate control. -*Self efficacy*: belief in ones capacity to produced desired effects (& outcomes) by ones own actions

Hedonism defines happiness as:

-*pleasure* as a basic component of good life, and avoidance of harm, pain and suffering. con: pleasures are short lived..no lasting changes in personality and no progress on growth.

Fordyce's Happiness Training Program

-Change your activities -Change your thinking -Nurture relationships -Value Personal growth -Decrease Negative Emotions

Top-down theory: comments on the cognitive predictors

-Epictetus: Men are disturbed not by things, but by the view which they take of them". -*Positive illusions*: concept that suggested that happiness is often related to inaccurate perceptions of reality *Actual self*: the attributes we currently posses vs *Ideal self*: attributes we think we should posses

The Stability of subjective well being

-Evidence has supported that ones average level of happiness and life satisfaction are relatively stable. -Positive personality traits have been found stable for up to 30 days.

Why is happiness important?

-Evidence suggest that being happiness came first and was partially responsible for other positive outcomes

Bottom-up theory: Is one age group happier than another?

-Older persons tends to be more satisfied with life than their younger counterparts

top-down theories: optimism and hope

-Optimistic people possess greater self-confidence and perseverance when faced with challenges. Expectations of positive outcomes in the future not only enhance mood but also foster better coping strategies concerning stress. *Dispositional optimism*: global expectation that events will turn out well in the future vs *Learned optimism*: people could learn to be more optimistic by paying attention to how they explain life events to themselves. -realistic optimism: optimistic thinking that does not distort reality.

TD theory: positive relations with others

-The perception that one is embedded in supportive social relationship has been related to higher self-esteem; successful coping better; better physical health, and fewer psychological problems. *Social Support*: a) Higher subjective well being b) Positive self-esteem c) Optimism d) Perceived control

Bottom-up theory: Are women or mean happier?

-Women were happier than men before about 1985 and were equal to men in happiness around 1989, but they now report lower happiness than men -Other research found that women are happier than men before about age 48, but then the relationship switches; that is, men are happier than women after midlife

critical positive ratio:

-balance between negative and positive emotions - too much positivity can lead to feel too secure and result in carelessness, selfishness, less valuation of trust.

How money increases subjective well being?

-happiness comes from what people do with the money they have *material purchases*: vs *experiential purchases*: experiences shared with other people, family, friends (linked to higher well being)

Top-down theories: Self esteem

-high self esteem does lead to increase happiness -composed of at least 4 elements: 1)feeling that one is accepted by others 2) being the recipient of positive evaluations from others 3) believing that one compares favorable or others or ideal self 4) believing that tone can initiate effective action in the world

Divine command theory (Hebrews)

-idea that happiness is found within following the 10 commandments. Rewards for following them, punishments for not following them. -*10 commandments*: only one God, no idols, name in vain, keep Sabbath day holy, honor father and mother, no murder, no adultery, no stealing, no false witness, not want what is not yours.

Affective Forecasting

-people who were not good at predicting how they would feel once they reached their goals.

Importance of Positive emotions

-research has found it can help fight problems such as social issues and psychological problems -awareness of psychological strengths can help recover from psychological problems -lack of well-being can set the stage for depression -psychotherapy focuses on positive emotions and adaptive coping strategies -adult distress occurs because people cannot recollect joy.

"Set point of happiness"

-returning to average level of happiness after temporary highs and lows

Two dimensions of curiosity

-search for meaning and greater persistence of meaning from day-to-day *Explorations*: disposition to seek out novel situations *Absorption*: disposition to be fully engaged in situations

*Biology* of emotions..

-↑ levels of dopamine are associated with happiness - Endorphin's increase pleasure, decrease pain= "runners high" -Oxycontin: associated with social bonding, trust, and emotional support. (released during breastfeeding)

Three aspects of *human experience*

1) Positive *Subjective* States : emotions such as happiness, joy, satisfaction, love, etc. ALSO includes constructive thoughts about self and future: optimism, hope, confidence 2) Positive *Individual* Traits : positive behavior patterns: courage, honesty, wisdom. 3) Positive *Institutions* : civic virtues, healthy relationships, healthy work environments.

highest ranking reason for engaging in leisure

1) fulfilled needs for autonomy 2) allowed enjoyment of family life 3) provide relaxation 4) escape from routine

what turns activity into "leisure"

1) meaningful 2) sense of autonomy 3) build competence 4) break from routine 5) positive relationships w/others

*four stages* a person might go through as he or she moves from "micro flow" to "intense flow" experience

1) paying attention 2) interested 3) absorbed 4)Merging