• Gamblings Show • Alcohol » Gambling, alcohol consume time, energy, money, life-threatening, & don't solve stress Positive psychology (the scientific study of ordinary human strengths and virtues) and positive psychiatry (which promotes positive psychosocial development in those with or at high risk of mental or physical illness) focus on the aspects of human experience that lead to happiness and fulfillment—in other words, on what makes life worthwhile. This perspective has expanded the definition of psychological well-being. According to psychologist Martin Seligman, Ph.D., who popularized the positive psychology movement, everyone, regardless of genes or fate, can achieve a happy, gratifying, meaningful life. The goal is not simply to feel good momentarily or to avoid bad experiences but to build positive strengths and virtues that enable us to find meaning and purpose in life. The core philosophy is to add a "build what's strong" approach to the "fix what's wrong" focus of traditional psychotherapy. Among the positive
psychology interventions that have proven effective in enhancing Neuroscientists, using sophisticated imaging techniques, have been able to identify specific areas in the brain associated with positive emotions, such as love, hope, and enthusiasm. As people change, the processing of emotions in the brain appears to change, with older adults responding more to positive information and filtering out irrelevant negative stimuli. Two personality traits in particular—conscientiousness (striving for competence and achievement, self-discipline, orderliness, reliability, deliberativeness) and extraversion (being active, talkative, assertive, social, stimulation-seeking)—correlate with very different health behaviors. College students who rate high in conscientiousness tend to wear seat belts, get enough sleep, drive safely, use safer sex practices, exercise, not smoke, drink less, and eat fruits and vegetables. The reason may be that they carefully weigh the risks and benefits of their behavior. They also can delay immediate gratification for the sake of long-term benefits, such as preventing cardiovascular disease or sexually transmitted infections. Although they're more likely to participate in vigorous exercise, students who score high in extraversion are more likely to put their health at risk. They often drink more alcohol, binge-drink, smoke, engage in risky sexual behaviors, and don't get enough sleep. The reasons may involve brain chemistry. Individuals with low levels of neurochemical arousal may pursue highly stimulating (though risky) behaviors to feel more alert and excited. the set of shared attitudes, values, goals, and practices of a group that are internalized by an individual within the group. In our diverse society, many cultural influences affect Americans' sense of who they are, where they came from, and what they believe. Cultural rituals help bring people together, strengthen their bonds, reinforce the values and beliefs they share, and provide a sense of belonging, meaning, and purpose. Self-compassion is a healthy form of self-acceptance and a way of conceptualizing our favorable and unfavorable attitudes about ourselves and others. Some psychologists describe it as being kind to yourself in the face of suffering and practicing a "reciprocal golden rule," in which you
treat yourself with the kindness usually reserved for others. This includes accepting your flaws; letting go of regrets, illusions, and disappointments; and taking responsibility for actions that may have harmed others without feeling a need to punish yourself. In contrast, individuals low in self-compassion are extremely critical of themselves, believe they are unique in their imperfection, and obsessively fixate on their mistakes. After a traumatic life event, self-compassion may help individuals recognize the need to care for themselves, reach out for social support, engage in less self-blame and self-criticism, and look back on the time as an emotionally difficult event rather than an experience that defines or changes them. Therapists have developed specific cognitive treatments that can increase the attributes of compassion for self and others and alleviate feelings of anxiety and depression. Newborns are unable to survive on their own. They depend on others for the satisfaction of their physical needs for food, shelter, warmth, and protection, as well as their less tangible emotional needs. In growing to maturity, children take on more responsibility and become more independent. Each of us wants and needs to feel significant as a human being, with unique talents, abilities, and roles in life. A sense of self-esteem, of belief or pride in ourselves, gives us confidence to dare to attempt to achieve at school or work and to reach out to others to form friendships and close relationships. Self-esteem is the little voice that whispers, "You're worth it. You can do it. You're okay." Self-esteem is based not on external factors like wealth or beauty but on what you believe about yourself. It's not something you're born with; self-esteem develops over time. It's also not something anyone else can give to you, although those around you can either help boost or diminish your self-esteem. Adults, too, must consider themselves worthy of love, friendship, and success if they are to be loved, to make friends, and to achieve their goals. Low self-esteem is more common in people who have been abused as children and in those with psychiatric disorders, including depression, anxiety, alcoholism, and drug dependence. One of the most useful techniques for bolstering self-esteem and achieving your goals is developing the habit of positive thinking and talking. While negative observations—such as constant criticisms or reminders of the most minor faults—can undermine self-image, positive affirmations—compliments, kudos, encouragements—have proved effective in enhancing self-esteem and psychological well-being. Individuals who fight off negative thoughts fare better psychologically than those who collapse when a setback occurs or who rely on others to make them feel better. Make time for yourself. It's impossible to meet the needs of others without recognizing and fulfilling your own. Psychological research has identified three major factors that contribute to a sense of well-being: The joy we feel when we get something we desire—whether it's a new car or a sports trophy—doesn't last because of "hedonic habituation," the capacity to become accustomed to life changes and take them for granted. The bliss of acquiring a new cell phone or flat-screen TV generally fades in 6 to 12 weeks; the bliss of making a new friend, which is more dynamic and engaging, lasts longer. Children, despite all the challenges they bring, yield more joy than many possessions, according to studies of parents. While there is no set formula for their variety and frequency, Lyubomirsky advises a minimum of once a week, which provides as much a boost as a thrice-weekly activity. She also recommends variety—taking out the trash when it's your roommate's turn one time, for instance, and buying a hot chocolate for a homeless person the next—because simple repetitions lose their ability to boost happiness. In surveys of college students, the happiest generally shared one distinctive characteristic: a rich and fulfilling social life. Almost all were involved in a romantic relationship as well as in rewarding friendships. The happiest students spent the least time alone, and their friends rated them as highest on good relationships. Even people we don't know may make us happy. By analyzing 20 years of data on the social ties of almost 5,000 participants in the Framingham Heart Study, researchers found that happy people spread happiness to others. Spouses, neighbors, relatives, and friends benefit most, but so did more distant contacts. The more happy people you surround yourself with, the happier you—and your social network—are likely to be in the future. This may also be true online—at least to a certain extent. According to a recent study of college students, their feelings of well-being increase along with the number of their Facebook friends—perhaps because seeing friends' photos reminds them of their social connections and enhances their feelings of self-worth. (See Chapter 5 for more on social media.) Mental health professionals define optimism as the "extent to which individuals expect favorable outcomes to occur." Studies have established "significant relationships" between optimism and cardiovascular health, stroke risk, immune function, cancer prognoses, physical symptoms, pain, and mortality rates. For various reasons—because they believe in themselves, because they trust in a higher power, because they feel lucky—optimists expect positive experiences from life. When bad things happen, they tend to see setbacks or losses as specific, temporary incidents. In their eyes, a disappointment is "one of those things" that happens every once in a while rather than the latest in a long string of disasters. In terms of health, optimists not only expect good outcomes—for instance, that a surgery will be successful—but take steps to increase this likelihood. Pessimists, expecting the worst, are more likely to deny or avoid a problem, sometimes through drinking or other destructive behaviors. Researchers have documented changes over time in the ways that individuals view the world and what they expect to experience in the future. Cognitive-behavioral techniques (discussed in Chapter 3) have proven effective in helping pessimists become more optimistic. In research on college students, learning to decrease automatic negative thoughts and increase more constructive ones reduced episodes of moderate depression. Feelings come and go within minutes. A mood is a more sustained emotional state that colors our view of the world for hours or days. According to surveys by psychologist Randy Larsen of the University of Michigan, bad moods descend upon us an average of 3 out of every 10 days. "A few people—about 2 percent—are happy just about every day," he says. "About 5 percent report bad moods four out of every five days." There are gender differences in mood management: Men typically try to distract themselves (a partially successful strategy) or use alcohol or drugs (an ineffective tactic). Women are more likely to talk to someone (which can help) or to ruminate on why they feel bad (which doesn't help). Learning effective mood-boosting, mood-regulating strategies can help both men and women pull
themselves up and out of an emotional slump. "Most bad moods are caused by loss or failure in work or intimate relationships," says Larsen. "The questions to ask are: What can I do to fix the failure? What can I do to remedy the loss? Is there anything under my control that I can change? If there is, take action and solve it." Apologize to the friend whose feelings you hurt. Tell your parents you feel bad about the argument you had. If there's nothing you can do, accept what happened and focus on doing things differently next time. "In our studies, resolving to try harder actually was as effective in improving mood as taking action in the present," says Larsen. Although no one has absolute control over destiny, we can do a great deal to control how we think, feel, and behave. By assessing our life situations realistically, we can make plans and preparations that allow us to make the most of our circumstances. By doing so, we gain a sense of mastery. In nationwide surveys, Americans who feel in control of their lives report greater psychological well-being than those who do not, as well as extraordinarily positive feelings of happiness. One way to boost self-control is with a short bout of moderately intense exercise. In an analysis of two dozen studies, a workout, such as a half-hour run or bike ride, improved "executive" brain functions, such as self-control, in people under age 35. One goal that many people strive for is autonomy, or independence. Both family and society influence our ability to grow toward independence. Autonomous individuals are true to themselves. As they weigh the pros and cons of any decision, whether it's using or refusing drugs or choosing a major or career, they base their judgment on their own values, not those of others. Their ability to draw on internal resources and cope with challenges has a positive impact on both their psychological well-being and their physical health, including recovery from illness. Those who've achieved autonomy may seek the opinions of others, but they do not allow their decisions to be dictated by external influences. For autonomous individuals, their locus of control—that is, where they view control as originating—is internal (from within themselves) rather than external (from others). (See Chapter 1.) Autonomy also contributes to a sense of personal mastery, the tendency to feel that life circumstances are under one's control. A sense of mastery reflects general expectations about an individual's coping resources rather than confidence in performing specific behaviors. Closely rated to self-efficacy and an internal locus of control, mastery is associated with better cardiometabolic health and reduced risk for disease or death. Whatever your faith, whether or not you belong to any formal religion, you are more than a body of a certain height and weight occupying space on the planet. You have a mind that equips you to learn and question. And you have a spirit that animates everything you say and do. Spiritual healthrefers to this breath of life and to our ability to identify our basic purpose in life and experience the fulfillment of achieving our full potential. Spiritual readings or practices can increase calmness, inner strength, and meaning; improve self-awareness; and enhance your sense of well-being. Religious support has also been shown to help lower depression and increase life satisfaction beyond the benefits of social support from friends and family. Giving support and getting it from others are fundamental to good psychological health and emotional well-being. Spirituality is a belief in what some call a higher power, in someone or something that transcends the boundaries of self. It gives rise to a strong sense of purpose, values, morals, and
ethics. Throughout life you make choices and decide to behave in one way rather than another because your spirituality serves as both a compass and a guide. In a ten-year study of young adults (average age 29), those who considered religion or spirituality "highly important" were 76 percent less likely to experience an episode of major depression—regardless of their religious denomination or whether they attended religious services. Other research has found that religiosity affects patterns of alcohol use and vulnerability to eating disorders. A growing body of scientific evidence indicates that faith and spirituality can enhance health—and perhaps even extend life. Individuals who pray and report greater spiritual well-being consistently describe themselves as enjoying greater psychological and overall well-being. Volunteering to help others, like these students serving meals to homeless people, can contribute to your sense of life satisfaction. Among the positive traits that correlate with a lower risk for heart disease, stroke, brain deterioration, or premature death is a strong sense of purpose, defined as "a sense of meaning and direction in one's life, which gives the feeling that life is worth living." In older adults, a strong purpose in life lowers the risk of brain damage, dementia, and stroke. Prayer and other religious experiences, including meditation, may actually change the brain—for the better. Using neuro-imaging techniques, scientists have documented alterations in various parts of the brain that are associated with stress and anxiety. This effect may slow down the aging process, reduce
psychological symptoms, and increase feelings of security, compassion, and love. Mental health professionals have recognized the power of spiritual intelligence, which some define as "the capacity to sense, understand, and tap into the highest parts of ourselves, others, and the world around us." Spiritual intelligence, unlike spirituality, does not center on the worship of a God above, but on the discovery of a wisdom within. All of us are born with the potential to develop spiritual intelligence, but most of us aren't even aware of it—and do little or nothing to nurture it. Part of the reason is that we confuse spiritual intelligence with religion, dogma, or old-fashioned morality. Sit
quietly. The process of cultivating spiritual intelligence begins in solitude and silence. "There is an inner wisdom," says Dr. Dean Ornish, the pioneering cardiologist who incorporates spiritual health into his mind-body therapies, "but it speaks very, very softly." To tune into its whisper, turn down the volume in your busy, noisy, complicated life and force yourself to do nothing at all. This may sound easy; it's anything but. Prayer, a spiritual practice of millions, is the most commonly used form of complementary and alternative medicine. However, only in recent years has science launched rigorous investigations of the healing power of prayer. Petitionary prayer—praying directly to a higher power—affects both the quality and quantity of life, says Dr. Harold Koenig, director of Duke University's Center for Spirituality, Theology and Health. "It boosts morale; lowers agitation, loneliness, and life dissatisfaction; and enhances ability to cope in men, women, the elderly, the young, the healthy, and the sick." People who pray regularly have significantly lower blood pressure and stronger immune systems than those who are less religious. They're also hospitalized less often, less prone to alcoholism, and less likely to smoke heavily. Prayer may foster a state of peace and calm that could lead to beneficial changes in the cardiovascular and immune systems. Sophisticated brain imaging techniques have shown that prayer and meditation cause changes in blood flow in particular regions of the brain that may lead to lower blood pressure, slower heart rate, decreased anxiety, and an enhanced sense of well-being. However, praying for others, regardless of the type of prayer or religion, has not been shown to improve either symptoms or recovery of patients undergoing various medical procedures. Helping or giving to others enhances self-esteem, relieves stress, and protects psychological well-being. Is defined as attending more to the good things that have happened to us A grateful spirit brightens mood, boosts energy, and infuses daily living with a sense of glad abundance. Although giving thanks is an ancient virtue, only recently have researchers focused on the "trait" of gratitude—appreciation not just for a special gift but for everything that makes life a bit better. Feelings of gratitude are associated with better mood, improved sleep, less fatigue, less inflammation, and lower risk of heart failure. Here are some of its psychological effects: More frequent and intense positive emotions Among the most effective "gratitude interventions"—proven techniques for increasing appreciation—is keeping a diary and recording three things you are grateful for every day. In clinical studies, this approach has proven as effective as the rigorously developed and tested techniques used in psychotherapy. In experiments with students, expressions and displays of gratitude not only increased the helpers' sense of self-worth by making them feel valued but also spurred them to do more to help others. How to Forgive People may feel more in control, more powerful, when they're filled with anger, but forgiving instills a much greater sense of power. Forgiving a friend or family member may be more difficult than forgiving a stranger because the hurt occurs in a context in which people deliberately make themselves vulnerable. Forgiving yourself may be even harder. However, forgiveness isn't easy. It's not a one-time thing but a process that takes a lot of time and work and involves both the conscious mind and the unconscious mind. Forgiveness-based interventions for individuals, couples, and groups and for specific conditions such as bereavement and alcohol abuse have resulted in greater self-esteem and hopefulness, positive emotions toward others, less depression and anxiety, and improved resistance to drug use. I in college students, such interventions have helped relieve symptoms of depression and reduce suicidal thoughts and behavior. According to the Centers for Disease Control and Prevention (CDC), Alcohol compounds many students' sleep problems. Poor-quality sleepers report drinking more alcohol than good sleepers and are twice as likely to use alcohol to induce sleep as are better sleepers. Students who drink more alcohol go to bed later, sleep less, and show greater differences between weekday and weekend sleep timing and duration. In general, students who do not adhere to a regular bedtime and rising schedule are more likely to be poor sleepers. Female students generally have poorer sleep patterns than males and suffer more consequences as a result. Women report more sleep disturbances than men and are at greater risk for poor academic performance and more physical, social, and emotional problems. Men sleep better at the beginning of the academic year, but their sleep quality decreases. Women's sleep quality worsens only slightly over the school year. Students reporting poor quality sleep feel more tense, irritable, anxious, depressed, angry, and confused than others. On average, college students go to bed 1 to 2 hours later and sleep 1 to 1.6 hours less than students of a generation ago. In comparisons of exhaustion levels reported by workers in various occupations, college students consistently score high. Figure 2.2 shows a campus campaign to encourage students to get more sleep. Learning and memory.When you sleep, your
brain helps "consolidate" new information, so you are more likely to retain it in your memory. divided into two major types: an active state, characterized by rapid eye movement (REM) and called REM sleep (or dream sleep), and a quiet state, referred to as non-REM or NREM
sleep, that consists of four stages: After about an hour in the four stages of non-REM sleep, sleepers enter the time of vivid dreaming called REM sleep, when brain waves resemble those of waking more than those of quiet sleep. Sleep Disorders Insomnia Chances are you've taken some form of sleep medication. After aspirin, they are the most widely used drugs in the United States. If sleeping pills seem the best option at a certain time in your life, use them with caution. snoring can be a sign of a serious problem and increases the likelihood of health problems and of accidents. Caused by the vibration in tissues in the mouth and throat as a sleeper tries to suck air into the lungs, snoring can be so loud that it disrupts a bed partner or others in the same house. In young people, the cause is most likely to be enlarged tonsils or adenoids. In adults, extreme snoring may be a symptom of sleep apnea, which may itself be harmful to health. Heavy snorers and people with sleep apnea may be more likely to develop memory and thinking problems at younger ages than their better-rested peers. Translated from the Greek words meaning "no" and "breath," apnea is exactly that: the absence of breathing for a brief period. People with sleep apnea may briefly stop breathing dozens or even hundreds of times during the night. As they struggle for breath, they may gasp for air, snore extremely loudly, or thrash about. Although apnea, which can lead to high blood pressure, stroke, and cardiovascular disease, may affect as many as 10 million Americans, most are unaware of the problem. More physical activity and fewer hours sitting can lead to improvements. Effective treatments include weight loss (if obesity is contributing to the problem), a nasal mask that provides continuous positive airway pressure (CPAP) to ensure a steady flow of air into the lungs, and, in severe cases, surgery to enlarge the upper airway. Treatment can reduce snoring, improve quality of sleep, and boost performance at work or school. The use of prescription sleeping
pills has more than doubled in the last decade, and increasing numbers of teenagers and young adults use these medications either occasionally or regularly. An even greater number buy nonprescription or over-the-counter (OTC) sleep inducers. Others rely on herbal remedies, antihistamines, and other medications to get to sleep. Which term refers to the ability to monitor and use emotions to guide thinking and action?Mayer and Salovey define emotional intelligence as "the ability to monitor one's own and other's feelings and emotions, to discriminate among them, and to use this information to guide one's thinking and action."
What type of happiness is based on a sense of higher purpose and service to others quizlet?-eudaemonic, which is based on a sense of higher purpose and service to others. Hedonic happiness has been linked with high levels of the stress-related biological markers that promote inflammation throughout the body and low levels of markers of antibodies to fight infection.
What endows us with a layer of emotional resilience when we encounter rejection and failure?A variety of studies have begun to demonstrate that self-esteem can endow us with a layer of emotional resilience when we encounter common psychological injuries such as rejection and failure, as well as insulate us from stress and anxiety.
|
