Wellness & Resilience Final (Terms: Part 2)

Selective Attention

Definition: The ability to focus on a specific task or information while ignoring background distractions or "noise."

Example: A student studying in a busy café but still concentrating on their textbook is demonstrating selective attention.

Negative Confirmation Bias

Definition: The tendency to view people or situations through a negative lens while ignoring or overlooking positive information.

Example: If someone believes their professor dislikes them, they may focus only on critical feedback and ignore compliments on their work.

Gratitude

Definition: A feeling of appreciation or thankfulness for positive experiences, kindness from others, or good aspects of life.

Example: A person who writes a thank-you message to a friend for helping them through a difficult time is expressing gratitude.

Silver Lining

Definition: Something positive that emerges from a difficult, sad, or unpleasant situation.

Example: Losing a job may lead someone to discover a new career path they enjoy more, which becomes the positive outcome.

Self-Fulfilling Prophecy

Definition: A process in which expectations about another person influence how we treat them, leading them to behave in ways that confirm those expectations.

Example: If a teacher expects a student to perform well and gives them encouragement, the student may become more confident and actually perform better.

Awe in the Present Moment

Definition: A feeling of wonder or amazement when encountering something vast or greater than oneself that challenges current understanding.

Example: Standing at the edge of the Grand Canyon and feeling overwhelmed by its size and beauty can create this feeling.

Metacognition

Definition: Knowledge and awareness of one's own thinking processes; thinking about how one thinks and learns.

Example: A student who realizes they remember material better by writing notes instead of just reading is using this awareness of their thinking.

Cognitive Fusion

Definition: A tendency for behavior to be strongly controlled or influenced by thoughts, treating those thoughts as if they are completely true.

Example: If someone thinks "I'm terrible at public speaking," they may avoid presentations because they fully believe that thought.

Cognitive Defusion

Definition: A process of creating distance from thoughts so they are seen as mental events rather than absolute truths.

Example: Instead of believing "I'm a failure," a person might say "I'm having the thought that I'm a failure," which helps them not be controlled by it.

Cognitive Restructuring

Definition: A structured process of identifying, evaluating, and changing negative or unhelpful thoughts and beliefs into more balanced ones.

Example: Someone who thinks "I failed this test, so I'm stupid" might challenge that thought and replace it with "I didn't study enough this time, but I can improve next time."

Check the Facts

Definition: A skill used to evaluate whether one's interpretation of a situation matches the actual facts.

Example: If someone thinks "My friend is ignoring me because they're mad at me," they pause and consider other possibilities, such as their friend being busy or not seeing the message yet.

Opposite Action

Definition: A skill that involves acting in a way that is opposite to an emotion-driven urge when the emotion does not fit the facts of the situation.

Example: If someone feels like avoiding social interaction because of anxiety, they intentionally go to the event anyway and talk to people.

Wave Skill

Definition: A practice of mindfully observing emotions as they arise and pass without trying to suppress them or intensify them.

Example: A person who feels anger during an argument but pauses, notices the feeling, and lets it pass instead of reacting immediately is practicing this skill.

Objective Effectiveness

Definition: An interpersonal strategy focused on clearly asking for what you want or need and saying no to things you do not want.

Example: A student asks their professor for an extension on an assignment and clearly explains why they need more time.

Relationship Effectiveness

Definition: An interpersonal strategy focused on maintaining or strengthening relationships while communicating needs or goals.

Example: During a disagreement, a person speaks calmly and respectfully to their friend to resolve the issue without damaging the friendship.

Self-Respect Effectiveness

Definition: An interpersonal strategy focused on maintaining personal values and self-respect while trying to achieve a goal.

Example: Someone declines to participate in gossip at work because it goes against their values, even if others are doing it.

Validation

Definition: Acknowledging another person's feelings, behaviors, or opinions without necessarily agreeing with their actions.

Example: Telling a friend "I understand why you felt hurt in that situation," even if you do not agree with how they reacted.

Emotional Social Support

Definition: Expressions of empathy, love, trust, and care that help someone feel understood and emotionally supported.

Example: A family member listens and comforts someone who is feeling stressed or upset.

Instrumental Social Support

Definition: Practical help or tangible assistance provided to someone in need.

Example: Classmates share their notes with a student who missed class because they were sick.

Informational Social Support

Definition: Advice, suggestions, or information that helps someone solve a problem or make a decision.

Example: A mentor gives guidance about career options and how to apply for internships.

Allostasis

Definition: The body's process of adapting to stress or change in order to maintain stability through physiological responses involving hormones, neurotransmitters, and the immune system.

Example: When someone faces a stressful exam week and their body releases stress hormones to stay alert and focused, the body is adapting to stress.

Allostatic Load

Definition: The physical and psychological wear and tear on the body that results from repeated or prolonged stress and the energy used to adapt to it.

Example: Someone who experiences chronic stress from work, lack of sleep, and constant pressure may develop fatigue or health problems due to this accumulated strain.

Sleep Hygiene

Definition: Habits, behaviors, and environmental conditions that influence the quality and duration of sleep.

Example: Going to bed at the same time every night, avoiding screens before bed, and keeping the room dark and quiet are practices that improve sleep.