Subjective Well-Being (2) Cicilia Evi GradDiplSc., M. Psi.
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Transcript of Subjective Well-Being (2) Cicilia Evi GradDiplSc., M. Psi.
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Subjective Well-Being (2)
Cicilia Evi GradDiplSc., M. Psi
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Leisure
• How we spend our spare time, what we do to relax, the activities we engage in to have fun and how we exercise our passions and interests
• Adventurous? Traditional activities? Quiet activities?
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Leisure & Life Satisfaction
• Time Warner/CNN poll (1992) 70% people would like to slow down and live a more relaxed life with their families
• “Life outside work” strong predictor of WB• At least one leisure activity is associated with
changes in mood – ↓ damaging effects of Alzheimer’s disease– Aerobic = ↓ symptoms of depression and anxiety
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• But, the association is not direct/automatic• Important to choose activities that are personally
meaningful connected at emotional level • When activities turn into leisure (Argyle, 1987):– Fulfilled needs for autonomy– Allowed the enjoyment of family life– Provided for relaxation– Offered escape from routine
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“Be in the Zone”
• Mihaly Csikszentmihalyi • Flow the holistic sensation when we act
with total involvement • Reading for pleasure, sports, religious rituals,
using computer, teaching, driving, being with family, solitary retreat, cramming for exams
• Microflow leisurely involved in a relatively simple, almost automatic activity doodling
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Characteristics of Flow
1. The merging of action and awareness 2. Complete concentration on the task at hand 3. Lack of Worry about Losing Control that, Paradoxically,
Results in a Sense of Control4. A Loss of Self-Consciousness5. Time no longer seems to pass in Ordinary ways6. Autotelic Nature of the Experience7. Flow accompanies a challenging activity that requires
skill8. The activity has clear goals and immediate feedback
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• Flow is innate and universal only need to learn on how to express flow
• Four stages from microflow to very intense flow experiences:1. Paying attention physiological processes2. Interested attention stay and enjoy 3. Absorbed attention won’t be distracted4. Merging self = activity
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Flow and Subjective WB
• Flow significant component of many pleasurable leisure activities – Even without recognition or money
• Flowlike experiences related to leisure and satisfaction– Lack of internal conflict between competing goals
• Ability to stay absorbed and interested in our daily experience is one of the key ingredients of a happy and fulfilling life
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Produce More Flow
• Not entirely controllable, but we can increase the likelihood in certain circumstances
• All that required is to find a way to challenge oneself, make the task more interesting and pay attention to what one is doing
• Two conditions:– High demands force us to concentrate – Demands move beyond a state of self-
consciousness task and self-evaluation are one!
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• Not directly associated with better performance but being engaged with the activities
• Happiness and flow often go together, but NOT always – Someone is experiencing positive experiences
with the flow of his/her work, but feel less happy at work, compare to other contexts
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Peak Performance
• Gayle Privette (1981, 1983)• Those moments when we perform at a level
that is beyond our normal level of functioning being more efficient, more creative, more productive, better than ordinary behavior in intellectual, emotional or physical activities
• It is a superior behavior at a task NOT a subjective experience doing the task (Flow)
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Four Parameters
1. Clear focus on self, object, and relationship2. Intense involvement in the experience3. A strong intention to complete a task4. A spontaneous expression of power
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Understanding Peak Performance
• Two types:1. In a crisis situation spontaneous in a fire2. Train to master specific skills to induce a
moment of peak performance • Most often found in activities or situations
that a person is deeply involved with, committed to, absorbed in, or emotionally connected with
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Eight Conditions 1. Mentally relaxed, a sense of calm, high concentration and a
sense that time has slowed down2. Physical relaxation with loose and fluid movements 3. Self-confidence and optimism4. Focus on the present and a sense that one’s body performs
automatically 5. High energy level along with positive emotions6. Extraordinary awareness of one’s own body 7. A sense of total control without effort to create/maintain that
control8. “In the cocoon”
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• Differences with flow not just what it feels to be ‘in the zone’ but what it takes to perform better
• Once a certain skill level is achieved, then 40-90% of athletic success is due to psychological factors (Williams & Krane, 1993)
• Peak performance = – psychological factors of commitment + dedication +
intellectual and emotional involvement (obsession)
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Mindfulness
• Paying attention to one’s own on-going experience in a way that allows openness and flexibility being fully present and aware during our daily activities, rather than the goals and hoped for accomplishments
• Mindlessness found in habit, premature cognitive commitments to categories, and in focus on future goals rather than immediate processes
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Savoring
• An awareness of pleasure along with a quite deliberate attempt to focus attention on the sensation and relish it
• Four basic types of savoring:1. Basking – receiving praise and congratulations2. Marveling – getting lost in the moment 3. Luxuriating – indulging in a sensation4. Thanksgiving – expressing gratitude
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• Five basic ways to enhance savoring and promote the possibilities of savoring:1. Absorption – allowing oneself to be immersed in the
experience2. Sharpening the senses – focusing on one sensation
and blocking our others 3. Memory building – do something to remember the
experience later on 4. Sharing with others 5. Self-congratulations
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Summary
• Focus on an appreciation of our current experience decreased self-focused attention and internal dialogue – Antiflow is associated frustration and boredom
increase in negative “inner chatter”• Two alternate pathways greater WB:– Self-enhancement process (peak performance)– Temporarily forgetting awareness of self and
appreciating the moment (flow, mindfulness and savoring)