AP psych: Stress/Health & Hunger/Thinking

Glucose

the form of sugar that circulates in blood, major source of energy. when low—> hungry

Orexin

Hormone secreted by lateral hypothalamus— even more hungry

Ghrelin

hormone secreted by empty stomach—> tells brain ur hungry

PYY

hormone secreted by digestive tract— tells brain ur full

Lateral hypothalamus

“hunger center” of brain. when low glucose, this kicks on releasing orexin

ventromedial hypothalamus

“safety center” of brain. when glucose is high (after eating), this kicks in and we don’t feel hungry

Insulin

substance released from pancreas. when glucose is high, insulin allows glucose to move from blood to tissues.

Leptin

hormone secreted by fat cells. cuases brain to increase metabolism and decrease hunger

set point

the point at which an individuals “weight thermostat” is supposedly set. when the body falls below this weight, an increase in hunger and lowered metabolic rate may act to restore

BMR

the body’s resting rate of energy expenditure

FAT CELLS

NEVER go away. they only shrink which makes it easier for a person who has lost weight to gain it back bc the cells are there.

taste preferences

sweet + salty preferences are generic and unviersal—conditioning can either intensify or alter them. culture impacts taste too

ecology of eating

situations can influence out eating preferences—friends, serving size, stimulating selections, nutrition

Cognition

Thinking. the mental activities assoc w thinking, knowing, remembering, and communicating

concept

a mental grouping of similar objects, events, ideas, or ppl

prototype

a mental image or BEST example of a category (a prototypical bird may be a robin)

Algorithm

A methodical, logical rule or procedure that guarantees solving a particular problem.

Heuristic

a simples thinking strat that often allow SUS to make judgements and solve problems efficiently; usually speedier but also more error prone than algorithms

insight

a sudden and often novel realization of the solution to a problem; it contrasts with strategy-based solutions.

convergent thinking

thinking that narrows the available problem solutions to determine the single best solution

divergent thinking

thinking that expands the number of possible problem solutions (creative thinking that diverges in diff directions)

Confirmation Bias:

a tendency to search for information that confirms one's preconceptions.

Fixation:

the inability to see a problem from a new perspective.

Mental Set:

a tendency to approach a problem in a particular way, especially a way that has been successful in the past but may or may not be helpful in solving a new problem

Functional Fixedness:

the tendency to think of objects only in terms of their usual functions.

Sunk Cost Fallacy

- the phenomenon whereby a person is reluctant to abandon a strategy or course of action because they have invested heavily in it, even when it is clear that abandonment would be more beneficial.

representativeness heuristic

judging the likelihood of things in terms of how well they seem to represent, or match particular prototypes;may lead one to ignore relevant info

availability heuristic

estimating likelihood of events based on their availability in memory; if instances come readily to mind(like bc of their vividness), we presume such events are common

overconfidence

tendency to be more confident in our judgements that are correct—to overestimate the accuracy of ones beleofes and judgeents

framing

the way in which an issue is posed or worded, can significantly affect decisions and judgements

belief bias

tendency for ones preexisting beliefs to distort logical reasoning, sometimes by making invalid conclusions seem valid or vice versa

belief perseverance

clinging to ones initial conceptions after the basis on which they were found has BEEN discredited

Stress

physical and psychological response to events that are perceived as threatening or challenged a persons normal functioning

stressor

any physical or psychological challenge that threatens homeostasis and creates stress.

 *physical stressors =injury, noise, overcrowding, excess heat or cold, ..etc.

*psychological stressors = interpersonal conflict, isolation, traumatic events, time-  pressure, peer pressure, high standards of achievement..etc.

Common responses to stressor

1. Physical- activation of the sympathetic nervous system (fight or flight), adrenal gland stimulated and releases epinephrine (adrenaline), and the hormone cortisol,. These in turn increase blood sugar, heart rate, breathing rate, pupils dilate, & muscles tense.

2. Emotional – anxiety, anger, fear, panic, frustration, nervousness, sadness, apathy, powerless.

3. Behavioral – (action taken in response to stress)  nervous habits, increased smoking or drinking, drug abuse, fatigue, overeating, teeth grinding, aggression, ..etc.

4. Cognitive – difficulty concentrating, unclear thinking, poor decision making, distrust, poor memory.

Stressor: psychological conflict

1. (LEWIN) – This is when a choice is required between actions that are perceived as incompatible. Lewin said we are motivated to approach desirable or pleasant outcomes and avoid undesirable or unpleasant outcomes.

   1. Types of Conflict:

      1. APPROACH –APPROACH (win-win) – This is when a person must choose between one of two attractive goals.  Ex. You can either go to a ball game or to a concert, but you cannot do both. (low stress)

      2. AVOIDANCE-AVOIDANCE – This is when a person must choose between two unattractive options, or the “lesser of two evils”.  Ex. You need to make a choice between cleaning your room or studying for an exam. (high stress)

      3. APPROACH-AVOIDANCE – This is when a person must choose a single goal that has both attractive and unattractive features. Ex. You want to purchase a new type of phone that has all the things you want on it but it costs more than you really can afford. (highest stress)

      4. DOUBLE APPROACH –AVOIDANCE – This is when a person must choose between two alternatives, both of which have positive and negative features, Ex. Choosing between two colleges that both have good and bad sides to them. (middle stress)

More types of stressors

1. Everyday hassles (Lazarus) – minor everyday occurrences that can be distressing like traffic, time demands at home or work, hot weather, tons of homework.

2. Poverty and low economic status.

3. Discrimination & prejudice towards you.

4. Life Changes – moving, starting at a new school, getting married or divorced, graduation, retirement, death or loved one.

5. Catastrophes – large-scale events like a tornado, flood, war zone, earthquake…

HANS SELYE 'S GENERAL ADAPTATION SYNDROME (GAS) 3 phase response to stress.

Phase 1 - ALARM REACTION - turn on sympathetic nervous system - high emotional reaction!

Phase 2 - RESISTANCE - outpouring of additional hormones from adrenal gland - you cope and fight the challenge facing you while your body is on high alert.

Phase 3 - EXHAUSTION - deplete body's energy /wear and tear/ physical collapse

effects of chronic stress: prolonged activation of stress repsonse

1. can create PSYCHOPHYSIOLOGICAL ILLNESS –physical illness brought on by stress that might include: headaches, high blood pressure, rashes, insomnia, ulcers, diarrhea, allergies...etc.

2. can lead to depression, anxiety, SHRINKING OF THE HIPPOCAMPUS (brain structure needed for long term memory).

3. makes the IMMUNE SYSTEM less efficient so white blood cells or leukocytes don't fight bacteria & viruses. (ADER & Cohen) discovered that classical conditioning could cause a rat’s immune system to shut down to the taste of sugared water.

4. can lead to high blood pressure and HEART DISEASE (major cause of death in the US).

5. can aggravate an existing disease or interfere with recovery (headaches, asthma, wound repair, cancer growth, progression from HIV to AIDS ..) 

Stress and heart disease. Friedman and roseman found:

Type A personalities were more likely to have heart attacks than TYPE B

POSITIVE ASPECTS OF STRESS

Kobasa – “hardiness” – if we perceive stressors as a challenge that we wish to overcome, then stress can have a positive effect on us. It will help us thrive and excel and build self-esteem giving us a sense of purpose and lead to growth.

VARIABLES THAT HELP US DEAL WITH STRESS

1. CONTROL – if a person has or just believes that he has control over the stressors in his life then he is more likely to avoid the negative physical effects of stress.  ( internal locus of control)

2. Social Support Group – family, church, friends, colleagues, .etc.

3. Optimistic style of life – views events in a positive manner with desirable expectations for the future.

4. Change COGNITIVE outlook – change the way we think about stressors –reframe the problem as a challenge rather than a threat.

5. Biofeedback – Using feedback about your biological state (blood pressure) in order to control it

   1. Ex. Wearing an electronic device that tells you your blood pressure while you practice relaxed breathing.

6. Relaxation therapies – meditation, yoga, ..etc.

7. Coping Methods

   1. Problem-Focused Coping – Alleviating stress in a direct manner – changing the stressor or the way you interact with the stressor

2. Emotion-Focused Coping – Alleviating stress by avoiding or ignoring a stressor and attending to emotional needs related to one’s stress reaction

Positive psych

strengths rather than weaknesses

building the good in life instead of repairing the bad

nurturing what is best within ourselves

Positive psych key concepts

Well being

Character strenghts

flow

gratitude

resilience

Positive Subjective Experiences

1. Happiness: A state of well-being characterized by positive emotions.

2. Life Satisfaction: An overall assessment of feelings and attitudes about one's life at a particular point in time.

3. Optimism: A tendency to expect the best possible outcome or to emphasize the most positive aspects of a situation

4. Posttraumatic Growth: Positive psychological change experienced as a result of struggling with highly challenging life circumstances.

Applying Positive Psychology to Stress Management

1. Reframing: Changing perspective on stressful situations to find opportunities for growth.

2. Cultivating Gratitude: Regularly practicing gratitude can increase well-being and resilience.

3. Building Resilience: Developing mental toughness through positive self-talk and problem-solving skills.

4. Engaging in Flow Activities: Participating in activities that fully absorb your attention can reduce stress and increase happiness.

Character Strengths and Positive Experiences

Character strengths are positive traits that reflect our personal identity, produce good outcomes, and contribute to the collective good. Psychologists have identified 24 character strengths that fall under six broad virtues:

1. Wisdom

2. Courage 

3. Humanity

4. Justice

5. Temperance

6. Transcendence

The Connection Between Character Strengths and Well-being

Research has shown that people who regularly use their signature strengths (their top character strengths) experience:

• Higher levels of happiness

• Increased life satisfaction

• Greater sense of meaning in life

• Improved relationships

• Better work performance

Applying Character Strengths in Daily Life

To increase positive experiences and well-being:

1. Identify your top character strengths

2. Find new ways to use these strengths daily

3. Apply your strengths to overcome challenges

4. Use your strengths to help others