PS389: Positive Psychology final exam

A collection of flashcards focusing on vocabulary related to self-compassion, happiness, and resilience concepts.

Self-Compassion

How we relate to ourselves in times of perceived failure, inadequacy, or personal suffering. Based on kindness and acceptance, stable in failure, no link to narcissism, promotes resilience.

Mindfulness

A type of balanced awareness that neither avoids nor exaggerates the discomfort of present-moment experiences.

Self-Kindness vs. Self-Judgment

Treating oneself with warmth rather than criticism in the face of suffering.

Common Humanity vs. Isolation

Recognizing that imperfection and struggle are part of shared human experience.

Mindfulness vs. Over-Identification

Being aware of painful thoughts without being consumed.

Self-Esteem

Evaluation of one’s self-worth, often based on success or comparison to others. Based on self-evaluation/comparison, fluctuates with sucess/failure, can lead to inflated ego, may create self-defensiveness

Self-Indulgence

Pursuit of short-term pleasure at the cost of long-term well-being.

Well-being

A holistic sense of mental, emotional, and physical health and satisfaction.

Resilience

The ability to adapt and recover from stress or adversity, encompasses both positive and negative aspects. Considers aspects such as life satisfaction, grit, perseverance and thirving under challenging circumstance

Compassionate Self-Responding (CS)

Includes self-kindness, common humanity, and mindfulness.

Uncompassionate Self-Responding (UCS)

Responses such as self-judgment, isolation, and over-identification.

Differential Effects Fallacy

The incorrect assumption that Compassionate and Uncompassionate Self-Responding must predict outcomes equally.

Subjective Well-Being (SWB)

How people personally evaluate their own happiness and life satisfaction combines cognitive and emotional components.

Dynamic Equilibrium Theory

Suggests individuals return to a personal baseline level of happiness after life events due to personality and genetic factors.

Motivation

The drive to act or improve; in self-compassion, it's rooted in care rather than fear of failure.

Social Mentality Theory (SMT)

Suggests that self-compassion arises from caregiving roles, while self-criticism comes from protective roles meant to manage social threats.

Self-Criticism and Self-Reassurance Scale

A measure assessing both self-critical and self-compassionate responses within SMT (social mentality theory)

Self-Compassion Scale (SCS)

A general self-report tool measuring six subscales: self-kindness, self-judgment, common humanity, isolation, mindfulness, and over-identification.

Compassionate Engagement and Action Scales

Measures how individuals give and receive compassion.

Compassion-Focused Therapy (CFT)

A therapeutic approach designed to reduce shame and self-criticism by cultivating self-compassion. Based on evolutionary psych, CBT, and Tibetan Buddhist psych

Mindful Self-Compassion (MSC)

An 8-week program (2.5-hour sessions & a half-day retreat) combining mindfulness and self-compassion training to promote well-being.

Self-Compassion Exercises

Activities like writing letters to oneself to practice kindness and self-acceptance.

Self-Compassion Interventions

Broader category of programs aimed at teaching and increasing self-compassion as a skill (Self-compassionate letter writing, Meditation, Strengths-based exercises, MSC and CFT programs)

State Self-Compassion Scale (S-SCS)

A measure that captures self-compassion in the moment rather than as a trait. Short Form: A 12-item version of the original SCS.)

Confirmatory Factor Analysis (CFA)

A statistical method used to validate the structure of psychometric tools like the SCS.

Psychopathology

The study of mental disorders; self-compassion is negatively correlated with symptoms like depression and anxiety.

Over-Identification

Being entangled with negative emotions so strongly that they seem permanent or definitive.

Rumination

Repetitive, passive focus on negative thoughts or feelings.

Shame

A painful emotion arising from negative self-evaluation.

What are the 3 components of self-compassion (Neff)?

1. Self-kindness vs. Self-judgment

2. Common humanity vs. Isolation

3. Mindfulness vs. Over-identification

How does self-compassion differ from self-esteem?

Self-esteem is based on success/comparison; self-compassion offers stable self-worth through kindness, not evaluation.

How does self-compassion affect motivation?

It supports mastery goals, reduces perfectionism, and fosters motivation through encouragement instead of fear or shame.

How is self-compassion linked to well-being?

Increases happiness, optimism, gratitude, resilience, and reduces depression, anxiety, and stress.

How does self-compassion influence physical health?

Enhances immune function, promotes health behaviors, reduces stress-related illness, and improves disease management (e.g., diabetes).

What is the link between self-compassion and relationships?

Enhances emotional connection, supportiveness, forgiveness, empathy, and reduces distress in romantic and caregiving relationships.

What is the connection between self-compassion and psychopathology?

Inversely related—higher self-compassion is linked to lower depression, anxiety, and stress across life stages and diagnoses.

What individual factors influence self-compassion?

Childhood experiences, age, culture, and gender roles. Self-compassion increases with age and is shaped by attachment and socialization.

What are common misconceptions about self-compassion?

That it's weak, selfish, indulgent, or demotivating—when in fact, it builds strength, connection, health, and responsible motivation.

Two key forms of self-compassion (Neff)

Tender: soothing and accepting.

Fierce: protective and change-driven.

Self-compassion and body image

Less body dissatisfaction, self-objectification, eating disorders, increases body appreciation and intuitive eating

On average, which country has the highest levels of self-compassion?

Thailand

Life Satisfaction

A cognitive component of subjective well-being refers to a person’s judgment about the quality of their life as a whole.

Affect

The emotional dimension of Subjective Well-Being (SWB), encompasses both positive emotions and negative emotions

Happiness

A term frequently synonymous with SWB, referring to the personal experience of positive feelings and general life contentment.

Seligman's Happiness Equation

Expressed as H = S + C + V, where H is happiness; S is the genetic set point (~50%); C refers to circumstances affecting happiness (~10%); and V is voluntary control (~40%).

Dynamic Equilibrium Theory

This theory posits that individuals revert to a default level of happiness following life events, influenced by inherent personality traits and genetic predispositions.

Adaptation Theory / Hedonic Treadmill

This concept suggests that people adjust to both positive and negative experiences, eventually returning to a predetermined level of happiness over time, typically around three months.

Zero-Sum Theory

A perspective stating that periods of happiness are offset by episodes of unhappiness, leading to an emotional balance where positive and negative experiences negate each other.

Natural Happiness

The state of joy we experience when we achieve our desires or obtain what we wish for.

Synthetic Happiness

The type of happiness we cultivate when our desires are unfulfilled, achieved by reshaping our perceptions and mindset.

Effective Forecasting

The ability to anticipate how future events will affect emotional states; often flawed, leading to overestimation of emotional intensity and duration.

Income and Happiness

Higher income is correlated with improved health, longevity, and reduced stress, particularly evident in affluent societies.

Importance of Relationships

Social connections, including marriage and friendships, serve as significant determinants of happiness and overall subjective well-being (SWB).

Work Orientation

The way individuals perceive and relate to their work, impacting their overall happiness and life satisfaction.

Job Orientation

Viewing work primarily as a means to earn a paycheck, often correlating with lower levels of happiness.

Career Orientation

Perceiving work as a path to personal and professional development, typically associated with higher levels of happiness.

Calling Orientation

Seeing work as a source of meaningful contribution and purpose, resulting in the highest levels of happiness.

Health and Happiness

Positive emotions can enhance immune function, reduce the risk of diseases, and contribute to increased longevity.

Religion and SWB

Individuals with spiritual or religious beliefs often report higher subjective well-being, although this can vary by culture.

Age and Happiness

Happiness levels are similar among both older and younger adults, indicating that age alone does not determine well-being.

Gender and Happiness

There are no significant differences in happiness levels between genders, though women may internalize their emotions more.

Education and SWB

Higher levels of education are generally associated with improved subjective well-being.

Positive Psychology Interventions (PPIs)

Activities designed to boost individual happiness, such as gratitude exercises, acts of kindness, and mindfulness practices.

ENHANCE Program

A 12-week positive psychology initiative aimed at enhancing subjective well-being (SWB) through techniques like self-affirmation and gratitude.

Kushlev et al. (2020) Study

A randomized controlled trial showing that PPIs designed to increase subjective well-being can increase SWB and reduce self-reported sick days, with no significant effect on BMI or blood pressure.

The How of Happiness

A book by Lyubomirsky that describes strategies for enhancing happiness considering factors like frequency, fit, motivation, social support, culture, and effort.

Benefits of SWB

Higher subjective well-being is associated with longer life expectancy, improved cardiovascular and immune health, lower stress levels, and quicker recovery from illness

Five ways of wellbeing (the foresight report) 

1. Connect: Build relationships for higher resilience and well-being.

2. Be Active: Physical activity boosts mood and cognitive function.

3. Take Notice: Be present; mindful awareness enhances well-being.

4. Keep Learning: Continuous learning and challenge increase satisfaction.

5. Give: Altruism and acts of kindness improve happiness.

Five ways to wellbeing (the gallup report) 

1. Career: Fulfillment in what we do each day.

2. Social: Strong relationships and love.

3. Financial: Effective management of economic life.

4. Physical: Good health and energy.

5. Community: Engagement and connection with one’s local area.

Based on the gallup report, ___% of people that are doing well in one category and ___% of people doing well in all 5

66% ; 7%

What makes up our happiness?

Income, relationships, work/employment, health, religion, age, gender and education

Life experiences that have been found to have long lasting negative impacts on our happiness

(1) the death of someone close to us; and (2) long-term unemployment

Dispositional Optimism

A stable personality trait characterized by a general expectation that positive outcomes will occur in the future.

Attributional (Explanatory) Optimism

A learned explanatory style where individuals attribute negative events to external, unstable, and specific causes.

Positive Illusions

Slightly distorted beliefs that promote a positive self-view and future outlook, enhancing motivation and well-being.

Unrealistic Optimism (Blind Optimism)

Overestimating the probability of positive events while underestimating potential risks, which may result in inadequate preparation.

Defensive Pessimism

A coping strategy where individuals set low expectations and envision worst-case scenarios to alleviate anxiety and prepare for challenges.

Self-Confidence

The belief in one's abilities and chances of future success, encompassing trust in oneself, others, and plans.

Self-Efficacy

The belief in one's capability to successfully achieve specific goals or outcomes.

How is hope defined in psychology? (most widely accepted definition)

A cognitive-motivational construct defined by two key components: Agency and Pathways.

Agency

The belief in one’s ability to initiate and sustain actions toward achieving specific goals.

Pathways

The capacity to generate multiple strategies or routes to achieve desired goals.

Pathways Thinking

The ability to create alternative plans when encountering obstacles on the way to a goal.

Stages of Hope (Age 1–2)

Infants begin to develop anticipatory thoughts, forming cause-effect schemas through actions like pointing.

Stages of Hope (Age 3–6)

Enhanced language and motor skills lead to more complex pathway planning and development of empathy.

Stages of Hope (Middle Childhood to Adolescence)

Children develop logical reasoning, social perspective-taking, and skills for managing complex goals and setbacks.

Chronic Disease

Long-term health conditions, such as heart disease and cancer, that are often explored in studies related to optimism and hope.

Positive Psychology

A branch of psychology that focuses on strengths and psychological traits like hope, resilience, and optimism that enhance well-being.

Psychological Resources

Internal attributes, including self-esteem, optimism, and hope, that help foster resilience and improve health outcomes.

Life Orientation Test (LOT)

A self-report questionnaire designed to measure dispositional optimism in individuals.

Hope Scale

An assessment tool that measures the components of hope, specifically agency and pathways.

Beck Hopelessness Scale

A scale used to quantify negative expectations regarding the future.

Emotion Scale / Basic Hope Inventory

Additional assessment instruments that evaluate emotional perspectives and levels of hope.

Optimism in the 1970s

Optimism was considered a psychological deficit and health practitioners regarded positive mental health as the absence of optimistic illusions

Optimism in 1978

Research showed that people's thought processes were optimistic and most people recalled positive events sooner than negative

Optimism in 1979

Researchers argued that the capacity to think optimistically was a naturally selected characteristic/trait

Two main elements of dispositional optimism

Expectancy and confidence

Connection between pessimism an depression

They have a higher rate of developing depression with major stressful events as children. HOWEVER it can be counteracted with one good socially supportive system

Three selves in optimism

Self-confidence, self-esteem, self-efficacy

5 ways kids become more resilient and hopeful when faced with trauma

Awareness of parental difficulties, finding adults that can routinely meet their needs for care, identifying a special talent or gift early in their lives, having high motivation to develop talents marked by persistence and tenacity, addressing adversity as a challenge/opportunity