positive psych 2

emotions

brief conscious mental states which involve distinctive subjective sensations

physiological changes

emotions change body sensations

emotional valence

the extent to which an emotion is positive or negative

arousal

the intensity of the emotion can vary between low and high intensity

importance of emotions

emotions motivate us for action, communicate to others, and communicate to ourselves

emotional regulation

the process of managing one’s emotions, keeping them in balance and away from extremes

emotional dysregulation

the inability to manage one’s emotional responses

components of emotion

physiological changes, subjective feelings, thoughts, and behavior

emotional intelligence

a set of abilities for processing emotional information, and a set of personality traits reflecting how a person typically perceives, expresses and regulates their emotions

emotional intelligence test

perception of emotion, using emotions to facilitate thinking, understanding emotions, and regulating emotions

investment model of emotional intelligence development

emotional intelligence is genetically determined and biologically based temperament, is from rule-based learning of emotional competencies, and from self-awareness and strategic regulation of emotions

stress

a psychological, physiological, and behavioral reaction that occurs when individuals perceive that they cannot adequately handle the demands being made of them

transactional model of stress

stress emerges when there is an imbalance: the demands cannot be met by the available resources

primary appraisal of stress

significance of event/stress level

secondary appraisal of stress

capacity to meet demands

general adaptation syndrome

alarm reaction, resistance, exhaustion

emotion focused coping strategies

focus on reducing/eliminating the emotional impact of stress or negative emotions

problem focused coping strategies

focuses on changing and resolving the situation or expanding resources to deal with the stressful situation and making decisions

resilience

patterns of positive adaptation in the context of past and present adversity

risk factor

factor that is associated with an increased risk of developing mental health difficulities/disorders

protective factor

factors/beneficial life circumstances that protect against mental health difficulties/disorders and decrease the likelihood of negative outcomes among those at risk

diathesis stress model

mental disorders develop when someone with a preexisting vulnerability for the disorder experiences a major stressor in life

stressor is necessary cause that is proximal to onset of symptoms

diathesis

a predisposition toward developing mental health difficulties/disorders that can derive from biological, psychological, or socialcultural causal factors

resistance

showing marginal or no sign of disturbance when facing a hardship

recovery

after a period of recovery after adversity are able to resume their regular, pre-stressor, level of functioning

reconfiguration

adjusting to lives and craft a new normal way of functioning after facing adversity

succumbing

long-term psychological impairment which often manifests in the form of a mental disorder following adversity

posttraumatic growth

the experience of positive change that a person may experience as a result of the struuggle with trauma or a major life crisis

Shattered assumptions theory

traumatic events shock and shatter our fundameental assumptions about the world, creating a sense of “before and after”

posttraumatic growth areas

appreciation of lfie, personal strength, new possibilities, improvved relationships and spiritual growth

love 2.0

brief moments of positive social connection that enhace wellbeing by broadening opportunities and emotions

positivity resonance

each person amplifies the positive emotional experience of the other and the impulse to express care

capitalization

telling others good news

active-constructive responding

the only type of response that increases wellbeing and strengthens relationships

attatchment theory

explains the way we establish affective bonds with other people based on the experiences with our parents or main caregivers during the first years of life

secure attatchment

warm and loving, comfortable with intimacy, don’t worry about their partner leaving them, communicate needs

parents were there when needed

anxious/ambivalent attatchment

long for closeness, feel insecure in relationships, need to be physically present all of the time in their relationships, and obsess over relationships, fear of abandonment

Results from parents being inconsistent in satisfaction of needs…physically present has a higher chance of needs being satisfied

avoidant/dismissive attatchment

uncomfortable with emotional intimacy, need autonomy, distant, very independent

Results from parents barely satisfying emotional needs

disorganized fearful/avoidant attatchment

want intimacy, but fear it

Results from an abusive childhood…fear the people that we also love

sound relationship house theory

seven positive strategies for increasing relationhsip satisfaction built on trust and commitment

build love maps

learn about the partner and the relationship, as the right questions

sharing fondness and admiration

vocalizing appreciation for the relationship

turn towards

needs are satisfied during difficult times

positive perspective

see the best in each other and don’t rush to criticize

manage conflict

take partner’s feelings and desires into account, communicate, and self-soothe

make life dreams come true

encourage and help partner reach their goals

create shared meaning

rituals of connection that honor the couple and the relationship

four horsemen of relationships

criticism, contempt, defensiveness, stonewalling

criticism

verybally attacking personality/character

use i statements/positivity instead

contempt

attacking sense of self with an intent to insult/abuse\

instead find gratitude/positive qualities

defensiveness

victimizing yourself to ward off a perceived attack and reverse the lame

apologize and take on partner’s perspective instead

stonewalling

withdrawing to avoid conflict and convey disapproval, distance, and separartion

instead distract and take a break

5:1 ratio

long term couple had five times more positive exchanges than negative ones

assertiveness

the ability to express thoughts, feelings, needs, and boundaries clearly and directly, while respecting both yourself and others

assertiveness characteristics

direct, honest communication

equal respect for self and other

emotional regulation

ability to say no, disagree, or set limits

honest without harm

passive

avoids conflict

suppresses own needs

builds resentment

others decide for you

aggressive

dominates others

disregards feelings

creates fear/hostility

win at any cost

assertiveness benefits to wellbeing

stress reduction, core communication skill, improved relationship

belonging

the fundamental desire to feel accepted, included, and valued within the societal group you are in

don’t have to change yourself

belonging key aspects

acceptance, shared values/identites, mutual recognition, connection, safety, and inclusion

fittting in

conforming yourself to feel secure in relationships

belonging wellbeing

predictor of happiness

motivated, express themselves, higher satisfaction

emotional security

cope w/ stress

boost confidence and self worth

compassion

sympathetic pity and concern for the sufferings and misfortunes of others

self compassion

showing compassion towards self when we suffer, fail, or feel inadequate

key traits of self compassion

self-kindness, common humanity, and mindfulness

compassion traits

directed towards others, recognizing pain and wanting to help, prosocial behavior

self kindness

treating self with same warmth and humanity and understanding you would offer a close friend after failing

common humanity

suffering and falure are part of what makes us human, not as sign that something is wrong with you

mindfulness

before responding with own pain with compassion, acknowledge it honestly and with mindfulness

sympathy

feeling concern or pity for someone else’s suffering from outside perspective

creates emotional distance

empathy

understanding and sharing another person’s feelings

strengthens emotional connection

components of empathy

perspective taking, absence of judgement, recognizing emotions in others, sharing recognition

cognitive empathy

ability to understand and take on others’ perspectives

emotional empathy

ability to feel what others are feeling/emotional contagion

compassionate empathy

motivation to want to help others when they are in pain/need of assistance

forgiveness

letting go of revenge and choosing not to hold a grudge

forgiveness traits

decisional forgiveness and emotional forgiveness

decisional forgiveness

choosing not to seek revenge

emotional forgivness

actually feeling less anger and more empathy

reach model of forgiveness

recall the hurt

empathize with the offender

altruistic gift of forgiveness

commit to forgiveness

hold onto forgivness

kindness

intentional actions that benefit others

kindness traits

empathy, compassion, altruism, consistency

psych benefits of kindness

happiness, reduce anxiety and depression, improve self-esteem, sense of purpose

physical benefits of kindness

oxytocin, lower bp, reduce cortisol, boost immune system

social benefits of kindness

strengthens relationships, builds trust, creates community, encourages reciprocity

vulnerability

the state of being open to the possibility of being attacked or harmed either emotionally or physically

vulnerability traits

honesty, admitting fear, asking for help, expressing needs, authenticity, trust, courage