broaden & build, CBT techniques

What is the Broaden-and-Build Theory of Positive Emotions?

The Broaden-and-Build Theory proposed by Barbara Fredrickson suggests positive emotions broaden cognition and behavioral repertoires, and over time, these broadening effects build personal resources that further promote well-being.

What are the effects of positive thoughts on LTP and long-term brain change?

Positive thoughts stimulate the release of oxytocin and facilitate long-term potentiation (LTP) - "neurons that fire together wire together". The longer and more emotionally stimulating something is held in awareness, the stronger the neural trace in memory.

How can positive thoughts be used to defuse and replace negative thoughts?

When negative and positive experiences are held in mind together, they become associated. This allows positive experiences to soothe, balance and replace negative ones over time.

What is memory reconsolidation?

Whenever we retrieve a memory, the brain rewrites/reconsolidates it slightly by linking it to our present concerns and understanding through new protein synthesis.

How does memory reconsolidation allow replacing negative thoughts/memories?

When a negative memory is retrieved, if positive thoughts/feelings are held in mind simultaneously, they will be associated with and incorporated into that neural pattern during reconsolidation.

What happens over time by associating positive feelings with negative memories?

The accumulating positive material will gradually change your brain and how you feel/act, synapse by synapse.

What study showed accessing positive constructs attenuates attention to negative information?

In a priming study, when exposed to predominantly positive images with rare negatives, the ERP response intensity to negative targets was reduced compared to when primed with predominantly negative images.

What study demonstrated suppressing thoughts is ineffective compared to replacing them?

In the "white bear" thought suppression study, the group instructed to replace unwanted thoughts (of white bears) with red Volkswagens was significantly more successful than the group told to simply suppress the thoughts.

How can principles of behavioral therapy be applied to promote desirable behaviors?

By using approximations (rewarding small steps), introducing incompatible behaviors, and the least reinforcing syndrome of ignoring undesired behaviors.

What is the "broaden" aspect of the Broaden-and-Build Theory?

Positive emotions broaden the scope of visual attention, creativity, and cognitive abilities like semantic access.

What tasks demonstrated the broadening of visual attention by positive emotions?

Positive affect improved Remote Associates Test scores (semantic access) but impaired Eriksen Flanker Task performance (increased processing of visual distractors).

How did positive affect impact the parahippocampal place area (PPA)?

Positive affect increased PPA response to novel places and increased adaptation (reduced response) to repeated places, suggesting broadened perceptual encoding.

What study showed positive affect facilitates creativity?

In Isen et al's study, participants in a positive affect condition outperformed neutral/negative groups on the Remote Associates Test and Candle Problem.

How may positive emotions broaden cognition at the neural level?

Potentially via increased dopamine release in regions like the nucleus accumbens and striatum.

What is the proposed relation between creativity and positive mood?

The relation is bi-directional - inducing broad associative activation (e.g. faster reading) can induce positive mood.

Why is rumination considered detrimental according to the notes?

Rumination involves dwelling on negative thoughts/emotions, which narrows cognitive scope contrary to the broadening effects of positive emotions.

What is recommended instead of ruminating when upset?

Making general positive affirmations and recalling times when difficult situations led to growth can broaden perspective instead of ruminating.

What role do positive emotions play in resilience?

Resilient people experience more positive emotions, which mediate their greater ability to rebound from stress/adversity.

Does positive or negative affect exert a greater influence on happiness/life satisfaction?

Positive emotions predicted increases in resilience and life satisfaction, while negative emotions had weaker/null effects.

How did positive emotions influence changes in resilience and life satisfaction?

Positive emotions mediated the relation between baseline and increased resilience, which in turn mediated increased life satisfaction.

What do the notes say about not sweating the negative?

Negative emotions don't interfere with the benefits of positive emotions, so "don't sweat the negative".

What is the importance of repetition mentioned regarding emotions?

Repeated reappraisal of emotion-evoking stimuli can have long-lasting "dose-dependent" effects reducing amygdala response over time.

What is cognitive behavioral therapy (CBT)?

CBT is a type of psychotherapeutic treatment that focuses on changing maladaptive thinking, with newer variants focusing more on changing one's relationship to maladaptive thinking.

What is cognitive reappraisal or cognitive restructuring?

It is a CBT technique used to identify and change how situations, experiences, events, ideas, and/or emotions are viewed in order to change their affective impact.

What are some examples of reappraisal tactics used in studies?

In one study, the "threat" condition made participants feel evaluated, while the "challenge" reappraisal condition told them to view it as a challenge to overcome.

What brain regions are involved in cognitive reappraisal according to neuroimaging studies?

Regions like the prefrontal cortex (PFC), orbitofrontal cortex (OFC), anterior cingulate cortex (ACC), anterior insular cortex (AIC), and amygdala play key roles.

How does negative reappraisal reduce negative emotions according to meta-analyses?

It dampens amygdala activity by changing the meaning given to stimuli, making them feel less salient. It activates prefrontal control regions to modulate the amygdala.

What is the late positive potential (LPP) and how is it affected by reappraisal?

LPP is an event-related potential largest over parietal sites. Reappraisal results in a reliably reduced LPP in response to negative stimuli.

When is reappraisal maladaptive versus adaptive according to research?

Reappraisal is maladaptive for controllable stressors but adaptive for uncontrollable stressors.

Is positive or negative reappraisal more effective based on Waugh et al's study?

Positive reappraisal led to the largest increase in positive emotion and decrease in negative emotion, despite requiring more cognitive engagement.

How are thoughts and emotions linked according to newer CBT variants?

Emotions are used to guide thoughts, not the other way around, by being aware of the "feeling tone" behind thoughts.

What is meant by "follow your bliss"?

It refers to prioritizing feeling good emotions by choosing to think positive thoughts from the start of the day.

Why is grounding reappraisal in reality important according to research?

Challenging the reality of emotional stimuli leads to smaller increases in positive emotion compared to tactics like reframing future consequences.

What is the "future gain" reappraisal tactic?

It involves viewing challenges as stepping stones to future growth and success rather than obstacles.

What examples demonstrate the benefits of reframing failures as feedback?

The examples of Abraham Lincoln's path and research on cancer survivors perceiving benefits after illness.

How can reframing stress as enhancing rather than debilitating improve performance?

Studies showed viewing stress as enhancing led to reduced stress levels, fewer health problems, and improved work efficiency.

Why is defensive pessimism considered counterproductive in the long run?

Research indicates it leads to lower GPAs, more physical/psychological symptoms after years of use.

How does reappraisal ability change with age according to research?

Older individuals show greater success at reappraisal, reduced amygdala response, and greater prefrontal-amygdala disconnection after reappraising.

What is behavioral activation therapy?

It is a CBT technique where clients rate pleasure/accomplishment for activities and establish routines incorporating highly-rated ones.

How is behavioral activation used to treat depression or stress/anxiety?

Clients self-monitor activities/moods, minimize rumination, improve sleep/social functioning, and introduce ritual breaks.

What brain regions were impacted by behavioral activation therapy in the study?

Areas like the paracingulate gyrus, caudate, and orbital frontal gyri involved in reward processing showed improved functioning.

What is recommended for establishing new habits based on the notes?

Start with very small steps like just putting on exercise shoes or leaving out items related to the desired activity.