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Science of Happiness Exam|61 Q’s and A’s
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Science of Happiness Exam|61 Q’s andA’s
PERMA - -Definition: positive emotions, engagement, relationships, meaning,
achievement. These are the five building blocks to well-being.
Theory behind it: Maximize each element to reach full happiness.
No single element defines well-being, but they all contribute.
Founder: Martin Seligman (also the founder of positive psychology)
- Important Figures in Positive Psychology Movement - -1. William James:
Started to raise awareness for mental health.
2. Martin Seligman: PERMA and positive psychology. After WWII, modern
American psychology became focused almost the negative—solely on curing
mental illness and disease. Seligman brought focus pack to positives
3. Abraham Maslow: developed humanistic psychology, was the president of
the american psychology association, and created maslow's hierarchy. Needs
lower on the hierarchy must be satisfied before moving up to the next set of
needs.
4. Mihaly Csikszentmihaly: discovered flow
- Positive emotions/ positive priming - -Positive emotions: joy, love, serenity,
etc.
"Woes of Wall Street" = Success does not equate to happiness
Having more positive emotions can lead to improved memory, better at
creative problem solving, answer more questions, reduce stress.
Journal, breathe, etc. to get more happy emotions.
Positive Priming: Make someone laugh before tested, etc. Perfect
performance, temporary boost of happiness. Doctors that were primed were
able to make diagnosis faster and preschoolers could perform tasks faster.
- Growth vs fixed mindsets - -*DWECK*
,Growth mindset: Drives motivation and achievement. Understanding the
value of effort to perform better. Intelligence is malleable, can be developed.
You can change what you know.
Fixed Mindset: Intelligence is static. You have a fixed amount you can learn
and thats it. seeks validation in a relationship, seek low challenge.
- Willpower - -Higher scores on self-regulation lead to: higher GPA, more
confidence/resilience/better relationships.
Definition: "The ability to align yourself with the brain system that is thinking
about long-term goals — that is thinking about big values rather than short-
term needs or desires." - Kelly McGonigal. Focusing on big values, instead of
short term desires.
Willpower is not an unlimited source, can be depleted. It is like a muscle.
Gets fatigued, stronger with more exercise. Drained by sleep and
temptations.
- Deliberate Practice - -Deliberate practice is the most efficient way to get
good at something. It refers to a special type of practice that is purposeful
and systematic. While regular practice might include mindless repetitions,
deliberate practice requires focused attention and is conducted with the
specific goal of improving performance.
Maximizes potential. Your genes set the boundary as to what is possible.
Not fun and not flow. 10,000 hours. Immediate responses. Role of parents,
teachers, mentors.
- Maximizing vs. Satisficing - -Maximizing- the very best of everything and
attempting to find it. Price, quality, fit, etc. Takes longer to decide and often
regrets the decision. A perfectionist.
Satisficing- Doing "just good enough". Willing to settle. Uses time wisely.
- **Broaden-and-build vs. narrow-and-constrict - -Broaden-and-build theory:
Positive emotions (enjoyment/happiness/joy) broaden one's awareness and
encourage novel, varied, and exploratory thoughts and actions. Over time,
this broadened behavioral repertoire builds skills and resources. For
example, curiosity about a landscape becomes valuable navigational
knowledge; pleasant interactions with a stranger become a supportive
friendship. Openminded
, Narrow and Constrict: Negative emotions, which prompt narrow, immediate
survival-oriented behaviors. For example, the negative emotion of anxiety
leads to the specific fight-or-flight response for immediate survival. On the
other hand, positive emotions do not have any immediate survival value,
because they take one's mind off immediate needs and stressors. However,
over time, the skills and resources built by broadened behavior enhance
survival.
- Benefits of sleep on mental health (and barriers) - -What's wrong with
pulling an all-nighter?
- Damages your brain (think cholesterol!)
- Interferes with your ability to learn new
material
- Allows for memorization of facts and
short-term recall the next day
- But it doesn't stick!
• You will likely have to re-learn the
material for cumulative exams later in
the semester.
Only allows for short-term memorization.
Benefits:
4.3%: Improved split-second decision making
11% More quickly to exhaustion after sleep loss
17%: Improved reaction time
17-19%: Perceived exertion after 30 hrs without sleep
42%: Improved hitting accuracy in tennis players
42%: Alertness improved after a 20-30 minute nap
-Better GPA
Negatives:
-Caffeine, alcohol, increasing body temp
- increased complaints about sleep
- Benefits of nutrition on mental health - -The integration of physical and
psychological
health is essential in the pursuit of well-being.
Eating as social: Sharing food enhances the
experience; It is important for me to sit down
and enjoy a meal with family and friends
Does Comfort Food work? = stress and eating, increase dopamine, feel bad
for eating bad
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