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Lecture 5

Course Code
Dan Dolderman

of 6
PSY336 Positive Psychology
Lecture #5
February 16, 2011
Think of a BIG PROBLEM:
oProbability that youre going to achieve your goal (1 to 5)
oHow hard you are working towards it (1 to 5)
oWhat are you doing? ____________________________
Appraisals, framing, self-talk
oWhat could you be doing? _______________________
On average, as a class, theres more we can do than we actually do!
What are you?
oYou are a thinking system
Is there any way you can change your though process?
Change attributions? Framing?
What kinds of thoughts pop into your head?
oDo you ruminate?
oAll processes are thinking processes
oIn the moment you can change the thinking process
oAutomatizing changing thinking processes is harder
oYou are also an emotional system
Goal pursuit
Person dominated by negative affect; narrowed focus cant nurture; positive emotion
opens up
increasing positive affect
Is there any way for you to change your emotional state in the moment?
i.e. pretty pictures, candy, relaxing scenes
oYou also a healing system
Indirect way of solving problem
Come up with more ideas to solve problems
oYou are a physiological system
Bad care of body (run-down) =
How can you enhance physiological positivity?
i.e. eat a little less crappy food
oYou are a social system
Quality of relationships affects you
Arguably the most important aspect of quality of life
What can you do to improve your social system?
i.e. spend more time with people you like, less time with people you dont
i.e. do nice things for people or express gratitude/value them posttraumatic
3 4 solutions on average (of class); once you consider different facets of your being, you have more
oIncrease options things you can do
BIG problems: bring factors together to solve issues
oSelf-efficacy, optimism, positive illusions, agency
oSnyder: Hope theory
oPathway and agency work together
PSY336 Positive Psychology
Lecture #5
February 16, 2011
Pathway: a knowledge from how to get from
point A point B
Agency: self-efficacy, competence, perceived
control, empowerment
-causality (developmental theory)
-in-the-moment goals
- “I cant solve this problem yet
-Thinking of different way to solve
-Only really important for HARD things; to
give yourself excess options for easy
problems is counterproductive
-Alternative solutions there must be
another way!
- “I can do it!
-Based on experiences in past; success
(overcoming challenges), positive feedback,
being valued
-Peoples past tells something about them
- (i.e. security leads toagency over
time(inherit how to solve problems)
-Reminding self of strengths, practice positive
-When you see a kid say ____, you say it
right back to them!
oConstantly run into negative self-talk
oThis is too hard, I cant do this!
oSay it back to them: you cant do this
oAcknowledge that its hard, but show
kids that they will be able to do it!
They help you feel a sense of hope
They feed back
Build up sense of power
How to approach difficult things
oSEM Tesser we value things were good at
Emotional setOutcome value
(Approach orientation)|
Agency | |
If someone lacks it, they could devalue Easier for them to value it
the domain OR approach other things
(aka dysfunction) to make themselves
feel better i.e. cocaine doesnt
add to your being as a person
Emotional state  outcome value successful goal pursuit
oAnimals in inescapable pain: what precedes this something to do (i.e. chewing on self,
smoking, etc.)
Awkward situation at bar: you drink, have something to do
oChallenges (hope system) successful goal pursuits
oSmall caveat: wisdom” some things you just CANT change
Goal flexibility putting some goals on hold, giving up on certain ones
Reality check
REALLY hard circumstances = change goals
Deconstruct + tackle = makes you wonder what is impossible?
PSY336 Positive Psychology
Lecture #5
February 16, 2011
oPool together resources
How you spend your time
oHow much is genuinely renewing/replenishing?
oTV: usually passive
Become active:
Bring energy to moment of watching TV
30 mins of watching TV without turning it on
oWatching TV = makes people happy hedonically (short-lived allure)
Spike in hedonic tone, then crash
Too much = feel like crap
oMost miserable part of the week: in general, Sunday morning because weekend burnt up; what
are you supposed to do?
Engagements in tasks
Nothing to do = bleh
When youre most free; its the most hedonic misery
Do something eventually
People engaged in work = agency + purpose (more enjoyable than blah)
Painters = nothing matters when painting; especially highly intrinsically motivated ones
When done, they dont care about the end product
Peak experiences (most alive): all kinds of people; different cultures
Patterns: there isnt a strong pattern (i.e. knitting, baking)
Content of descriptions not important
People can find peak experiences in anything
Consistency in quality of experience universally the same
Litmus of flow: engagement, same as eudaimonia
oAction = awareness
oNothing separating engagement
oLoss of reflective self consciousness (i.e. am I doing this week you are
no longer engaged)s
oFeel of control in flow
Challenge of activity = skill level (every ounce of energy/effort); it
is a balance of challenge and skill when entering state of flow
oFLOW graph: