Positive Psych 1

Positive psychology

the scientific study of optimal human functioning that aims to discover and promote the factors that allow individuals and communities to thrive established in 1998 favors quantitative studies

key figure of positive psychology

martin seligman’s 5 pillars minhaly csikszentmiholy, concept of flow

Five pillars of positive psychology

PERMA model (positive emotion, engagement, relationship, meaning, accomplishment)

key themes of positive psych

growth mindset, flow, strength based

why we have positive psych

focus to only on mental health issues but also the good things as well

disease model

focus on negative negative symptoms and diagnosis pathologies these symptoms and treat it, clinical psych focuses on this

counseling psych

focus on helping normal individual s thrive including elements of career counseling and social justices and considers systems + institutions (humanistic approach)

humanistic psychology

help individuals achieve their full potential and enhances their well being

historical significance that adopted disease model

WWII (fixing veteran PTSD)

why positively psychology exist

there’s a lack of understanding about what makes life fulfilling and how regular individuals thrive in normal conditions

3 levels of positive psych

subjective (positive experiences) individual levels (personal qualities) community level (civic responsibilities)

Carl Rogers

introduced the concept of the fully functioning person, humanistic aims to help people achieve their full potential

Population

The whole, parameter

sample

statistic part of it, selecting a subset of data, helps with inference/estimation, should represent the whole population

sampling methods

suitable sized, date from the entire popuatlion is impractical because its too large, takes too much money and time

independent variable

the variable controlled/changed

dependent variable

the variable changed and measured

controlled variable

held constant

How research is evaluated

what is the question, what is the author of the study claiming, anything that supports of weakens the claim

internal validity

degree of confidence that a study[s result accurately reflects a causal relationship between w/in the study, degree to which relationship between IV and DV can be established

external validity

findings of the study that can be generalized to other populations, settings or situations

ecological validity

enviro in which the study takes place

construct validity

accurate measurement of things we measure, ensure IV and DV are measured properly

statistical conclusion validity

stat methods of analysis and conclusion, sample size is related

statistical power

the chance of finding a significant finding if it exists

threat to internal validity

selection bias history maturation attrition/ differential attrition, participants taking tests multiple times, all cofounders

temporal precedence

to claim causal relationship is crucial to demonstrate that the potential cause happened before the observed effect

data longitude

collect data over time to establish temporal precedence showing how changes in one variable proceeds changes in another

dichotomies

try to avoid continuous data and make it categorical, part of statistical validity

emotions

complex psychological and physiological responses that arise in response to certain stimuli or situations combo of cognitive appraisal, physiological changes and subjective experiences, can influences the behaviors and interactions with the world

broaden and build

positive affective experiences contribute to and have a long lasting effect on ur personal growth and development

thought action repetoire

builds personal resources one time, ow positive emotion broadens it. richer collection of thoughts when faced with a situation

emotional contingent

reading to mimic verbal physiological and/or behavioral aspects of another persons experience and thus to express/experience the same emotions

positive emotions

the more we have, the more open they will be. we also will be more open and include others in our sense of self, more accepting

mindfulness

awareness cultivated by paying attention in a sustained and particular way on purpose in the present. observe the thoughts without judgement

history and modalities of mindfulness

mindfulness based stress reduction, dialectical behavioral therapy, mindfulness based CBT, acceptance and commitment therapy

mindful breathing

shift your experience and bring a sense of groundedness when needed, might be difficult for people who overthink, naming your emotions, normalizing it

RAIN

recognize emotions, allow the experience to be, investigate recognize or label, nurture practice self compassion

box breathing

444 breathe in hold breathe out hold

love kindness mediation

intense love in yourself and others increase empathy for others

focused attention mediation

focus on stimulant either internal or external, focus as much as possible on a single sensation

moving meditation

meditating while moving, easily applied to daily life but might be less effective not friendly for beginners bc technically you’re multitasking

optimist

generalized sense of confidence about future, anticipate positive outcome

pessimist

generalized sense of doubt and hesitancy anticipate negative outcome

dispositional optimism

expectation that good things will happen has been linked to better physical wellbeing happiness is measured subjectively

learned optimism

expectation that good things will happen has been linked to better physical wellbeing happiness is measured subjectively

learned helplessness

individuals believe they cannot change due to stressful events

explanatory style

how people explain the events of their lives, optimists and pessimists differ influence how we process events

3P’s

paramaters of explanatory style, personalization internal is external, permanence stable vs temporary, pervasive global vs specific

why its good to be pessimistic

too optimistic leads to underestimating risk

defensive pessimism

strategy used by anxious people to relieve anxiety to set lower expectations for situations regardless of prior success motivating them to plan ways to avoid changes of poor outcomes plan for the worst case scenarios as a means to avoid it

unrealistic optimism

tendency for people to believe they are less likely to experience negative events and more likely to experience positive events than others

realistic optimism

acknowledge reality as is is even the bad have confidence you will brevail in the future and take control

fredricksons top 10 positive emotions

joy gratitude serenity interest hope pride amusement inspiration awe over (encompasses other 9)

positive emotion broaden TAR

positive emotions can expand TAR leading to increased flexibility and creativity can broaden attention and cognitive appraisal

negative emotion narrow TAR

downward spiral narrowing of their perceived actions can lead to social isolation and shrinking TAR

duchene smile

a genuine smile with wrinkles and eyebags, very universal

praising emotions

family of positive emotions that arise in response to virtue skill or excellence of others, elevation, gratitude, admiration elevation is a response to moral excellence

how much positive emotion do we really need

3:1

emotional intelligence

recognize and manage our own emotions and the emotions of others, more important than IQ

ABCDE model

adversity belief and consequence of mood change, dispassion try to think of alternative every change on scale of 1-10

cognitive restructuring

help client discover challenge of modify their cognitive distortion/core belief

hope goal pursuit

thinking that causes emotions belief that things cn improve thru action, decrease self deprecating thoughts and negative emotions focus on prevention

living in flow

being in the zone, fully absorbing experiences, nothing else matters intense concentration lose yourself time is disoriented most people can remember it 90% can associate it with one or more activity

characteristics of flow

clarity of goals immediate feedback on progress, complete concentration actions and awareness merged losing awareness of oneself sense of control no fear of failure transformation of time, activities are intrinsically rewarding, balance of challenge and skill

during flow

absence of emotions

after flow

positive emotions low energy solution, solution to high energy problems

autotelic

self goals activities that lead to a flow experience

what kind of activities lead to flow

most daily activities as long as situation is sufficiently complex to activitate the high challenge high skill condition

benefits of flow

creativity freer and more creative communication long term benefit like motivation and reduces anxiety and depression, also alters brainwaves and neurochemistry w/in the brain

integrating flow based work

healing mechanism lead to sensation of time slowing down, increases focusing on the present, mindfulness is similar

why is it hard to focus on the present

prefrontal cortex is too big (overthinking) self awareness and reflection cognitive complexity, evolutionary factors cultural and environmental influences

The 4 F’s

focus freedom four percent feedback

what can affect happiness

genetics life circumstances life choices and behaviors (under our control)

happiness formula

H = S (set range) + C (circumstances + V (voluntary control)

happiness percentages

genetics 50% life circumstances 10% we have control over about 40% of our happiness level, 40% solution

hedonic approach

happiness and defines well being as pleasure attainment and pain avoidance

eudiamonic

meaning and self realization and defines well being in terms of the degree to which a person is fully functioning

hedonic adaption/treadmill

people tend to return to a relatively stable level of happiness despite major life events or chnges desire strive obtain enjoy adapt desire more

subjective well being

affect positive negative emotion life satisfaction people’s cognitive affective evolution of their life

cognitive appraisal

global (overall) life satisfaction and our satisfaction with specific domains

PANAS

positive and negative affect schedule 20 items 10 measuring positive and negative affect

limitations of measuring hedonic happiness

self report disproportionately impacted by most recent events in our lives can change within the day not only the levels of happiness but also the variance

personalities that predict happiness

absence of neuroticism, extraversion, agreeableness

Problems with existing approaches to happiness

bare one sided picture of well being

root of eudemonic approach

maslow and rogers were the first humanistc psychologists self actualization, actualization of human potential

psychological well being

eudemonic has 6 components, self acceptance, personal growth, purpose in life, positive relations with others, enviro mastery, autonomy

self determination theory

has 3 elements autonomy competence, relatedness

autelic personality

generally does things for their own sake rather than in order to achieve some later external goals

personal expressiveness

eudiamonia is experienced thru engagement inactivates that make one feel alive, complete or fulfilled feeling fromthe activity

personal development factors

delayed gratification, grit, emotional control