1
Q
Default Mode Network
A
The “inner narrator”
- vmPFC, posterior cingulate, and inferior parietal lobe in a network active during rest and self-referential thinking.
Hyperactive DMN linked to anxiety & depression
2
Q
Serotonin
A
Mood regulation and social behaviour (sense of belonging/social rank). 90% made from gut bacteria.
Low levels = less connection to people, moody
3
Q
Dopamine
A
Seeking molecule (about want and motivation)
Dopamine releases in anticipation
4
Q
GABA
A
The primary inhibitory neurotransmitter for calm and relief
Alcohol = GABA agonist = suppresses amygdala & PFC
5
Q
HPA axis
A
Hypothalamus, Anterior Pituitary glands & adrenal cortex.
Adrenal cortex releases cortisol & enables negative feedback loop (which allows signal needed to slow cortisol)
6
Q
Neuroplasticity
A
Reorganisation of neurons/neuronal growth
7
Q
Mindfulness
A
Contemplative practice practice in which people can regulate their emotions.
Derives from sati (training oneself to be in the present moment)
- Roots in hinduism, buddism, yoga (but our conceptions of mindfulness are shapeb by our western values)
8
Q
MBSR (mindfulness-based stress reduction)
A
Blend buddhist meditation practices within mainstream western medicine. 8 week course (in many hospitals, mental health centres) which helps people become more self aware and exert self regulation.
9
Q
Hormesis
A
The idea that low doses of stressors can improve resilience
10
Q
Heart Rate Variability
A
Interval between heartbeats. Signals adaptation to changing environment
11
Q
Hedonic
A
Pursuit of pleasure, gratification and comfort - ensuing positive affect does not endure beyond the activity itself
12
Q
Pro-hedonic
A
2 goals:
ExpPos (experience positive)
AvdNeg (avoid negative)
13
Q
Contra-hedonic
A
2 goals:
AvdPos (avoid positive)
ExpNeg (experience negative)
14
Q
Eudaimonic
A
Realisation, generating meaning from personal growth. Requires effortful (and often difficult) active, but leads to greater wellbeing.
15
Q
Self-determination
A
Self of skills to allow people to determine their wants and needs and make decisions in the best interest for themselves
16
Q
Life satisfaction
A
One of the key facets of wellbeing is appraisal of life satisfaction. An internal satisfaction with who you are in this life that can be measured through SWLS (Satisfaction With Life Scale)
17
Q
Emotional regulation
A
Ability to influence which emotions we have, when we have them, how intensely we experience them, how we express them (choice, when, intensity, expression)
Normative people strive for and experience more positive emotions and fewer negative emotions (they also report higher wellbeing)
18
Q
Cognitive appraisal
A
Ability to consciously articulate and interpret the environment/your emotions (I feel…because)
19
Q
Primary emotions
A
Triggered by events in external environment (unbidden & natural)
- Appraise/evaluate information and feel emotion as direct response (ie., your crush says they love you and you feel affection)
20
Q
Secondary emotions
A
Emotional reactions to primary emotions.
- Masking a primary emotion may make you feel anxious
21
Q
Attentional deployment
A
Shifting ones focus of attention to regulate emotional focus (an emotional regulation strategy)
22
Q
Response modulation
A
Managing the expression of emotions after they have been experienced (an ER strat)
23
Q
Extended response model
A
Identification
- I want to experience emotion X, I don’t want to experience emotion Y
Selection
- What can I do in my world to get more X, less Y
Implementation - Doing what they need to get more X
Mood outcomes - More X less Y
24
Q
GERM
A
General emotional regulation measure.
Scale which presents 12 common experienced pos and neg emotions and received all items twice, Ask how much do you try to/avoid experiencing…
25
Secular
Seperating a ancient practice (such as mindfulness) from its origins in buddism
26
Attachment theory
Children are emotionally attached to parents in distinctive styles; secure, avoidant, ambivalent (child parent attachment confers evolutionary advantages)
27
Meditation
Behavioural, cognitive, and emotional regulation requiring no equipment, only mind, body & time.
5 key behaviours
- Quiet place
- Set time limit
- Be aware & focus attention to breath
- Notice when mind has wandered, bring attention back
- Be kind to wandering mind
28
Virtue
Attitudes, dispositions or character traits that enable us to be and act in ways that develop our potential (both individual and society)
29
Multifaceted Love
Love is multifaceted, with 24 virtues, has many targets and sources and can be reciprocal.
Proposed definition is that lovingness is "strong affection toward, care, and respect for and commitment to people and other things"
30
Reciprocity
Love is usually reciprocal, one way relationships are typically unsatisfying and non-sustainable
31
Emodiment
How bodies are socially constructed and disciplined
32
Embodied cognition
Mental processes are not JUST shaped by the brain but also our physical interactions w the environment. (ie., yoga shaping thought and feeling, power stance)
33
Dualism
Mind/body dualism whereby there is a distinction between mind (non-physical) and matter (physical)
34
Subject/object
35
Biological monism
Mind IS batter (cognition and affect are biological phenomenon)
36
Traditional Chinese Medicine
Mind is NOT JUST matter (its energetic as well)
37
Ayurveda
Mind is matter but... (not the same kind of matter as in the bdoy, elemental qualities)
38
Vital energy
Form of energy in traditional chinese medicine that connects all organs and tissues (qi).
39
Social construction
Something not biologically determined but agreed upon
40
Gender performativity
Interested in how gender is maintained as a biological identity and that gender is not something we are but something we do
41
Allostatic Loading
Cumulative buildup of stressors (opposite of hormesis principle) where stressors aren't acute, are uncontrolled, and are the product of inequitable systems and structures
42
Scientization
Taking things outside the domain of science and treating them as scientific phenomena
43
Colonisation
Adopting the colonial mindset/practices while diminishing indeigneous
44
Epistemic Capital
refers to the authority and credibility associated with specific forms of knowledge
45
Aesthetic
Appeal to the eye and brain. Orbitorfrontal cortex (sight and value appraisal) and right caudate nucleus (withdrawl/engagement). A big part of "selling" wellbeing
46
Healthism
Ideology creating hierachy around attributes relates to health (neoliberal ideas) - It is YOUR response to make yourself healthy and health = good person.
3 consequences
1. Shame
2. Blame
3. Guilt
47
Profit Motive
Drive for gain, success and growth which has immersed in our social domains (institutions, cultural narratives, social ideologies).
This motive for MORE manifests in
- Self-actualisation
- Self-improvement
- Self-determination
- Self-optimisation
48
Why is biological monism both an example and not an example of non-dualism
One one hand, this is non-dualistic. There aren't two things that are opposing each other. But on the other hand, it is dualistic as it presents one phenomena (it erases mind, erases the non=physical) it embraces the objective stance of understanding the world which is consistent with a mind/body dualist way of approaching world
49
Is wellbeing purely physical?
Wellbeing is not just the absence of suffering. Subjective wellbeing is achieved if you appraise your life as satisfactory and experience lots of positive emotions and the absence (or small amount) of negative emotions. Life satisfaction and emotional regulation therefore are key aspects of wellbeing which can be obtained even in a state of physical illness.
50
Monism
Mind = brain
- Mind is what brain does (every thought is electrochemical experience) and therefore we CANNOT seperate mental and physical wellbeing
51
Limbic system
Emotional centre (amygdala, hippocampus, PFC, thalamus, hypothalamus)
52
vmPFC
Closely related to limbic system (where emotion meets cognition, morality and fairness)
53
dorsolateral PFC
How should I respond? - selecting socially appropriate behaviour
54
Meditation effect on physiology
Strengthen connectivity between PFC and amygdala = better emotional regulation
- Immune system improvements
- Reduced DMN hyperactivity
- Lower inflamattion
- Lower cellular aging
- Hippocampus growth
- Increased cortical thickness in brain areas in limbic system
55
Why do we need to take an integrated system approach to wellbeing
There are so many things that affect it, all interconnected and cannot seperate them. (brain, gut, heart, immune system = all connected)
56
Homeostasis
Dynamic balance across systems
Important that our heart adjusts its rate based on environment
57
Negative bias
we are more bias to react more to negative stimuli as that is what USED to be necessary for suvival
58
How do music and chanting meditation affect the body
- Activate vagus nerve (CNS connect to heart = regulates stress response
- Social bonding (shared rhythm)
- Entrainment, synchrony
- Oxytocin release
59
How do we know meditation changes microbiome
Monks vs Village people
- Same diet, different microbiome
Shows that engaging in long meditation & these practices make tangible differences to our physiology
60
Upside of stress>
- SURVIVAL! Help us navigate the world, avoid stress and danger.
61
Arousal appraisal
- We don't feel emotions automatically, our brain is the "interpreting machine" which interprets physiological arousal & sensory information from the environment
62
How does appraisal of stress influence its effects
Measured stress mindset in those in high stress populations
People who didn’t view stress as purely negative had less risk factors for cardiovascular diseases
63
Tend and befriend response
- Stress response was often understood as activation of sympathetic nervous system (fight or flight)
- Tend and befriend asserts that when some people are feeling very stress, they tend to seek social connections more
Oxytocin released during seeking connections when stress promotes bonding and calms down our stress responses
= social bonding & connectedness
64
Stress training
- Controlled exposure to manageable stressors
- Practical applications in military, medical, emergency training
Cellular level - when stress is acute, it leads to neurogenesis (increase in no. of new cells and connections)
65
Trier social stress test (TSST)
The trier social stress test is an evaluation test which aims to induce bodily discomfort into participants by asking them to talk to a crowd about unknown topics (alongside doing a math task) this test reliably increases HR, BP, and cortisol level (stress response)
66
How to test HPA axis function
Give a synthesised version of cortisol to people
- Normal response for individuals with functioning HPA axis, their cortisol levels will rapidly decrease due to function of negative feedback in HPA axis
- In certain individuals, those with depression, their dysregulated HPA axis will cause their cortisol level to just stay high (and not be inhibited)
67
Cultural differences in coping with dtress
Individualistic cultures: personal coping, stress often as perusal failure
- Developed in areas where shared common farming method not useful (wheat)
Collectivistic cultures: Stress as shared challenge, disconnection from community as a significant stressor
68
The dark side of collectivist culture
Koreans inner motivation to bond & seek connectedness is so strong (due to these genetic predispositions)
- Competitive culture & society became so modernised (culture was erased to the ground) and changed to individualistic
People had to adjust to changes in environment very quicky, rapidly changed to westernised culture, and peoples social support is breaking down (but their innate system is very sensitive to social cues & comparison to others remains biologically) and this creates stressful situations
69
Social support to manage wellbeing and stress
"buffering agent"
- Lend a hand study, where vocal & touch support had buffering effect on females level of cortisol & blood pressure (and perception of stress)
70
Expressive writing and stress
- Regular journal shown to reduce physiological stress response & increase immune function
Write about deepest thoughts and feelings for 15-20 minutes
- - Writing activates motor cortex, parietal lobe, language centre, amygdala activation level goes down, PFC goes up
Shifting from immediate/primary emotion and making a cognitive effort to articulate and interpret emotions (higher cognitive appraisal)
71
Optimal level of anxiety/stress
- Too low = apathetic, boredom, low motivation and poor performance
- Too much = anxiety, overwhelmed, poor performance
72
Life span perspective
thinking about humans as going through distinct stages in our lives, and studying the different ways people grapple with the task of living life at each of these stages
73
Why is it important to consider both neg and pos psychological processes simultaneously
- They occur as a whole, are inextricably connected
Our sense of happiness & meaning in life has to be connected with some experience of challenges, grief, and difficulty
74
If your sense of purpose does not align with what your doing...?
alienation, frustration & dispair
75
Two problems with the concept of WB
- The key definition of WB is general, vague, and shifting
There are numerous (and inconsistent) lists of attributes of ways in which well-being is manifested in humans
76
Why is wellbeing hard to define
Well-being in humans is almost infinitely manifested because people want so many different types of wellbeing
- Everybody in the human race (which is enourmous diversity) who all have a different idea of wellbeing
This varies across age, ethnicity, genders, sexualities
77
External vs internal wellbeing
External:
- Finances, occupation/work, environment
Internal:
- Life satisfaction, happiness, resilience
78
SWLS
Satisfaction With Life Scale
79
PANAS
positive and negative affect schedule.
PA (positive affect) - inspired, excited, proud etc
NA (negative affect) - afraid, hostile, ashamed etc
- Captures last 2 characteristics of wellbeing definition
80
Subjective Happiness Scale
- Asking how happy they are in 4 different ways
Captures primarily the first and seocnd (not third)
81
What does it mean that well-being is self supporting
people tend to strive for well-being and happiness because they want to continue to be healthy, happy, resource-rich, etc
82
Highest correlation of wellbeing measure
PANAS-Pos, and SAT with life (consistent with diendrs definition)
- Also crrelated with Subj Hap, resilience, meaning in life
= Shows support that WB is doing well BROADLY
83
Deiners definition of Wellbeing
- Life Satisfaction
- Presence of positive emotions
Absence of negative emotions
84
What is an emotion?
A complex experience of consciousness, bodily sensation, and behaviour that refects the personal significance of a think an event, or a state of affairs
85
Cognitive reappraisal:
Changing how one thinks about a situation to influence ones emotional response (ER strat)
86
Situation modification
: Altering the external environment to change the emotional impact
87
Jose ran a latent profile analysis on his Pro and contra hedonic study and found three subgroups. these are?
Normative (73%) = high levels of pro-hedonic goals and low levels of contra-hedonic goals
Happiness averse (15%) = Medium levels of pro-hedonic goals and high levels of contra-hedonic goals
Non-regulators (12%) = low levels of BOTH pro-hedonic and contra-hedonic goals
88
Kabat Zinn 3 proposed components of mindfulness
- Attentional focus regulated purposefully -
- Being in the moment -
- Non-judgemental stance towards one's own thoughts and feelings
89
Kabat-Zinn goals
transport ancient eternal truths about humanity and try to inject it into the Western culture
90
MBCT
- 8 week online course
- Costs money
Intended for individuals with depression (programme is targeted on particular maladaptive mood state)
91
FFMQ
- Best measure of mindfulness as an 'individual difference variable' - a stable (or trait-like) degree of mindfulness in adolescents and adults
92
5 proposed facets of FFMQ
Describing
Non-judging
Non-reacting
Observing
Axct w/ awarness
93
FFMQ and happiness
Interesting that non-reacting is most important (more than acting with awarness) even though being in the moment is the facet that gets most attentions
- Not all facets significantly predicted happiness, but most did
94
3 facets of FFMQ that predict diminish of rumination and therefore depression
- Acting with awareness
- Non-judging
Non-reacting
95
Results of GERM study. High levels of mindfulness predicted:
- Stronger motive for experiencing positive emotions (hedonic motive)
- Lack of motive for experiencing negative emtoions
- Lack of motive for avoiding positive emotions )both contra-hedonic motives)
96
Non-significant link between FFMQ and AvdNeg means
Mindful people do NOT routinely avoid experiencing negative emotions, but they do not go looking for them either
97
Loving kindness mindfulness
It involves repeating a set of phrases sending out your wish that you, and all beings, be happy, peaceful, and healthy, - Thought is that you need to feel compassion for yourself before you can feel compassion for other people (accept your own self, knowledge, strengths and weaknesses enables more graciousness towards others)
98
99
positive psychology
Positive psychology is a subdiscipline of psychology which instead of focusing on illbeing (like most of the disciplines) it focuses on how to be well, how humans can achieve flourishing, happiness and life satisfaction.
100
Conceptions of love come from so many areas including these 4...
- Philosophy
- Relationship science
- Ancient wisdom
Developmental
101
Proposed Seven Facets of Love
- Sexual/romantic passion for one's partner
- Companionate love for one's partner
- Non-sexual affection in a long-standing friendship
- Love among family members
- Love for oneself
- Love for humanity
- Love for natural world
102
3 predictions of love study
- the facets of love share an underlying core of affectional investment (lovingness)
- certain facets of love would predict well-being more strongly than others
- love is usually reciprocal. If someone is in a one-way relationship, it is typically unsatisfying and non- sustainable.
103
MMOL
multifaceted measure of love
- Expression of love towards 7 targets
7 facets X 4 items each = 28 items. In each facet, there are 3 positively- worded and 1 negatively-worded items
104
Take home message from love study
Romantic/companionate love with one’s life partner is highly correlated with lovingness directed at many other “targets”. Love is bigger than just romantic love.
People who love more report higher life satisfaction and subjective happiness (and less depression).
People who experience reciprocal relationships with their love targets report better well-being: it feels good to give and receive love in about equal measure
105
Enactivism
Mind interacts with matter.
- Mental processes are not JUST in the brain
§ Shaped by physical interactions with the environment (embodied cognition)
- ie., power stance, emotional expression
106
Qi
form of vital energy that connects all organs and tissues
○ Hands rubbing together - energy (Qi) created = repulsion between the two
- Balanced qi yields physical and mental wellbeing
107
Chinese medicine and treatment of body and mind
Different emotions set in different organs (ie., sadness grief in lungs, fear in kidneys etc)
- Therefore disease of body can be treated with psychology, treating the mind and…
- Disease of mind can be treated through the body (acupuncture, etc)
108
How does ayurveda view wellbeing
balance as essential (that balance between Kapha, Pitta, and Vata)
- And these manifest differently in minds and bodies
- Groups/defines people through energetic qualities
- Tells us wellbeing is not the same thing for every person
109
Why is the concept of measuring energy tricky
- Energy is phenomenon that has been understood through non-dualism for thousands of years
- Yet measurements and observation turn this non-physical entity into something that IS physical and objective
- So the tension lies in using mind/body dualistic tools to assess a mind/body non-dualistic concept?
110
The social body
- Habitual bodily experiences can shape how we think and feel (routines, practices, everyday experience in our bodies in the world shape how we think and feel)
111
Buffer of allostatic load
childhood racial discrimination and adult allostatic load study found that cultural continuity buffers allostatic loading
112
How does the concept of embodiment step away from dualism
We experience and understand the world through our bodies as we move, feel and act
- Step away from dualism (a hierachy in which thoughts seen as better than feelings)
The body is an ACTIVE participant in making sense of the world
113
Embodiment
The day to day body experience of living through culture, institutions, and politics. Our bodies thus reflect and reproduce social norms, ideologies, and power structures.
114
Justice Oriented approach
our wellbeing is served not just by focusing our individual lifestyles factors and what we do for ourself, but also about addressing the norms systems values and structures under which our wellbeing operates.
115
How has yoga be scientised
Believed by communicating benefits of yoga through science, the practice would be legitimated and help to strengthen national identity of emerging india in eyes of global economy - a way to offer power to india justified through western science.
116
Mindfulness in primary school study findings
- Use neuroscience to legitimize
- Objective benefit of mindfulness
- Downplaying spiritual ontologies
- Using science to secularize - separate mindfulness from its origins in buddism
- Support of charismatic authority
- Being a practitioner (science but you have to practice it = frame yourself as scientific expert)
117
How does psychology both replicate and resist scientis
- Psychology can operate as part of scientisation processes
- Psychology also works paradoxically with scientisation against scientisation
Neuroscience, "hard" psychology, "soft" psychology
- Within this, there is a supposed hierarchy
118
Neolibreralism
liberal social values paired with conservative economic agenda
- Manifests as individual & moral responsibility to:
○ Be productive member of society
○ Pursue health
119
Pratyahara Paradox
Looked at how pratyahara (withdrawal of the senses) and aesthetic preoccupation meet in contemporary yoga?
120
McMidnfulness
Erasure of systemic equities by placing responsibility on individuals
Mindfulness & yoga become band aids to repair larger systemic problems.
The whole idea is that the systems in which the wellbeing practices are being expressed, sold, and marketted, it is the systems themselves that are actually causing harm
121
how can we move towards wellness for wellness culture
(ndividual action to make social, political, and planetary change
- Politically subversive daily acts
○ Radical self-care
- Honor history creators
- Decolonise wellbeing
○ decentring white-settler-colonial-neoliberal notion of self-care
- Connect human wellbeing with planetary wellbeing
- Support cross-cultural collaboration
PSYC212
flashcards
Decks in class (2)
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