Complete summary of all the subjects in college and the book. College 6 (Emotion and Emotion Regulation) is missing, due to illness of teacher. Will upload a summary of the chapters that are mandatory for college 6.
Highlights important subjects in accordance with college.
January 22, 2020
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self regulation
201600023
self control
emotion
emotion regulation
utrecht university
college
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universiteit utrecht
summary
samenvatting
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Lecture 1: introduction to Self-Regulation
What is self-regulation?
Self-regulation is about trying to steer you behavior in accordance with a personal goal or
standard. This is not easy and often causes dilemmas (for example: watch another TV
episode or start studying, or think about you wanting to lose weight but also want to eat a
piece of that delicious cake). Most modern health problems stem from unhealthy behaviors.
Many people have health goals but they often fail to act in accordance with these goals. Self-
regulation helps to understand why and when people fail or succeed. This is related to being
able to resist immediate temptations in service of long term goals.
Good self-regulation relates to more success in school, work, relationships and good physical
and mental behavior. Failure in self-regulation is a predictor of multiple ‘bad’ habits, as
substance abuse, unwanted pregnancy, diseases, crime, violence, eating and behavior
disorders, underachievement at school and work, et cetera.
So: Self-regulation is about trying to steer you behavior in accordance with a personal goal
or standard. It refers to the self’s capacity to alter its behaviors in accordance to certain
standards, ideals or goals either stemming from internal or societal expectations. Goals are
set, and people strive to reach those goals. In this process, people deal with frustration and
distraction, since self-regulation is not easy.
Goals refer to a future desired state, that is not always obvious. A discrepancy between the
current and desired state is uncomfortable and motivates action under certain
circumstances. The desired state allows for flexible adjustment to societal and situational
demands and help to prevent from acting on impulse, but is in constant competition with
immediate needs and other concurrent goals. Goals are necessary to ensure self-regulation,
even though conflicts occur now and then.
What is the foundation of self-regulation?
The foundation of self-regulation lays in the cognitive revolution, which is a response to
behaviorism (with simple stimulus-response associations). It entails the interpretation of the
stimulus (looks good: I need to eat it), and mental representation (reminds me of my health
goal: I refuse it because I want to lose weight).
Self-regulation is compared to a thermostat. A thermostat senses the current temperature in
a room. You have probably set the desired temperature on the thermostat. The thermostat
compares the current temperature against the desired temperature. If current temperature
is lower than desired, the thermostat triggers heating and continues heating until desired
temperature is reached (or discrepancy is reduced). When the desired temperature is met,
the heater turns off.
What is the TOTE model of Carver and Scheier?
Knowledge of present and ideal states sometimes cause incongruity. This is the motivation
to plan action and direct behavior. When the present state falls short of the hoped-for ideal
state, a discrepancy is exposed. It is the discrepancy, rather than the ideal state per se, that
has motivational properties. Discrepancy creates the sense of wanting to change the present
state so that it will move closer and closer toward the ideal state. This process is visible in
the TOTE-model. Each letter has its own meaning:
T: Test. Is a comparison of current and desired state, wherein discrepancy is felt. If there is a
mismatch between current and ideal state, the individual is motivated to change.
O: Operation. Is the intervention one designed to work towards the ideal state.
,T: Test again: to see if the desired result has been achieved by making effort to reduce
discrepancy. If not, loop back to operate. If it has:
E: exit. The problem is solved/desired result is achieved.
The process mentioned above is also driven by affect, resulting from presence/absence of
discrepancy. If there is a discrepancy, one is determined to decrease negative affect. If you
move towards your goal faster, one experiences positive affect.
Progress: if one is making satisfactory progress toward reducing discrepancy, positive
emotions are felt. If one is making unsatisfactory progress towards reducing discrepancy,
one experiences negative emotions (and is getting worse if progress is worse).
What are needs and goals and how do they differ?
Needs are inborn necessities rather than acquired motives, they are needed to survive, as
food and clothes.
Goals are luxury meals and designer clothes, not needed to survive but someone would like
to have those, as a want or a goal.
How do needs relate to self-regulation?
Needs are inborn necessities that are critical for survival. Basic needs motivate behavior to
act towards a goal and give purpose to behavior. Biological needs are hunger, thirst, sleep.
Psychological needs (SDT – Deci & Ryan) are autonomy, competence, relatedness.
Autonomy: is the psychological need to experience self-direction and personal endorsement
in the initiation and regulation of one’s behavior.
Competence: a psychological need to be effective in interactions with the environment.
Relatedness: A psychological need to establish close emotional bonds and attachments with
other people. Is the desire to be emotionally connected to and interpersonally involved in
warm relationships.
The self-determination theory of Deci and Ryan entails two types of self-regulation.
Autonomous self-regulation: our behavior, emotion or cognition is regulated for reasons
that a person values, finds meaningful and endorses. Controlled self-regulation is regulation
dominated by internal/external pressure (as avoiding shame, rejection or punishment).
Maslow’s hierarchy of need consists of survival needs to growth needs on a continuum. 1 to
4 is deficiency motivation, due to deprivation are people motivated to work towards
meeting those. 5 is growth motivation, once met, the desire is stronger. From the bottom of
the pyramid to the top:
1. Psychological needs: food, shelter
2. Safety and security needs: personal security, employment, health
3. Love and belongingness needs: friendships and intimacy
4. Esteem needs: respect, self-esteem, status
5. Self-actualization needs: desire to become the most one can be
But: there is a dual view on needs. In order to reach point 5, it is not needed to meet all four
points. Although the most basic needs might get the most attention when you don't have
them, you don't need to fulfill them in order to get benefits from the others. Even when we
are hungry, we can be happy with our friends. Needs are like vitamins. We need them all.
How are goals related to self-regulation and why are they essential?
Goals are needed for self-regulation since they refer to future desired states. Without goals,
there is no conflict (no discrepancy) and thus no self-regulation.
, How do needs relate to motivation?
Much of the focus of SDT lies on types of motivation that is derived from needs. Needs
motivate behavior to fulfill those needs. Even when motivation is high, people need self-
regulation tools to translate motivation into action.
How is motivation different from self-regulation?
Motivation is the energy to act in a certain direction, and are determined by desirability
(expected value of a desired future) and feasibility (expectations of attaining this desired
future). The expectations are beliefs or judgments of the likelihoods of future events that
are based on past performance and experience.
Self-efficiency expectations: are you able to perform a certain behavior
Outcome expectations: will the behavior produce a desired outcome
General expectations: to what extent will you reach the desired outcome
Self-regulation is needed beyond feasibility and desirability, since it helps people to deal
with obstacles standing in the way of attaining desired outcomes. In contrast to motivational
strategies, self-regulation strategies do not aim at enhancing perceived desirability or
feasibility, but at assuring that they become behaviorally relevant.
What are seven deadly threats to self-regulation (article Wagner and Heatherton, 2015)?
1. Cue exposure and impulse control
2. Emotional and social distress
3. Lapse-activated patterns and abstinence violations
4. Impairments of self-monitoring and self-awareness
5. Influence of other people: is a catalyst for failure!
6. Self-regulatory resource depletion
7. Alcohol intoxication: large cause of relapse
Lecture 2: goal setting and goal striving
What are goals and why are they important?
Goals are whatever an individual is striving to accomplish, or a future-focused cognitive
representation of a desired end state that guides behavior. Goals are important because
they generate motivation by focusing on discrepancy between the present and desired state
of accomplishment. This is also called a goal-performance discrepancy.
Goal structure: goal hierarchy is that all different goals are interconnected. Three sorts of
goals: higher-order goals, goals and goal means. Since they are interconnected: there is high
equifinality à more paths to achievement, higher goal success. This makes it more flexible
to reach a goal.
What are typical goal features and how do these relate to goal attainment?
Typical goal features are the type of a goal that can determine success or failure.
1. Expectancy and value: Idea is that people will be more likely to reach a goal when the
expectancy and value are high. Expectancy is a subjective estimate, the perceived
capability (self-efficacy) is the belief that behaviors result in goal achievement:
outcome expectations or optimism. Value is when benefits of achieving a goal
outweigh the costs, the value is high.
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