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The HFC academic integrity policy is a means for the students to be aware of the consequences of cheating. The consequences can include a record stating all of the times you have violated the academic integrity policy. For this assignment, and every other assignment, I will abide by the integrity policy. This means that all work done and submitted is my own and I had no assistance from any classmate, or any electronic resource. It shouldn't be that hard to abide by this policy given that most of the work in this class is fairly easy if you have been keeping up with lectures and notes. I will follow the Academic integrity policy because I prioritize being authentic and honest with my work.

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https://headlight.health/your-brain-thrives-on-positivity/

According to this article by Headlight Health, titled "Your brain thrives on positivity", there are many ways that are brains are affected simply by thinking positively. One example is that positively thinking can reduce your likelihood of experiencing a heart attack. Also, having positive thoughts can cause your brain to create serotonin which can make people feel more happy, calm and less anxious. This compares to the textbook's study claiming that when people were were asked more positive questions during an interview, they showed more brain activity in the parts of the brain that were associated with positive emotions, making them feel more secure in their answers. Secondly, this article goes on to explain that positive thinking can lead to more creativity in your mind and help you stay focused. This ties with the learning from our textbook that the for the best emotion responses, we need to practice relaying more positive messages to ourselves. There are many reasons positive thinking can affect our brains. These are two reasons backed by our textbook as to how they can affect our brains.

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1. Prioritize and Organize

Break Tasks into Steps: Divide large projects into smaller, manageable tasks to prevent feeling overwhelmed.

Use Time-Management Tools: Calendars, to-do lists, or project management apps can help you stay on top of deadlines.

Set Realistic Goals: Set achievable daily and weekly goals to make progress feel rewarding.

2. Practice Relaxation Techniques

Mindful Breathing: Spend a few minutes each hour focusing on slow, deep breaths to calm your mind.

Stretching or Short Walks: Physical movement can release tension and improve mood.

Meditation: Even a brief meditation can increase focus and reduce stress.

3. Establish Boundaries

Limit Work Hours: Set a time to stop working each day and stick to it to avoid burnout.

Take Breaks: Step away from your workspace for lunch and short breaks to recharge.

Learn to Say No: Decline tasks that overextend your workload if they’re not essential.

4. Communicate Effectively

Clarify Expectations: Regularly check in with your manager to align on priorities.

Seek Support: Don’t hesitate to ask for help from colleagues if you're struggling with tasks.

Express Concerns: If workload is overwhelming, talk to your manager about ways to adjust it.

5. Stay Active and Healthy

Exercise Regularly: Physical activity can reduce stress hormones and increase energy.

Maintain a Balanced Diet: Nutritious food helps sustain energy and improves focus.

Get Enough Sleep: Adequate rest enhances resilience to stress.

6. Develop Resilience and Positivity

Practice Gratitude: Note small things you’re grateful for each day to build a positive mindset.

Reframe Negative Thoughts: Try to view challenges as opportunities to grow.

Stay Connected: Lean on friends, family, or mentors to get perspective and support.

7. Know When to Seek Help

Therapy or Counseling: A mental health professional can help you develop coping strategies.

Employee Assistance Programs: Many workplaces offer EAPs that provide support for stress and mental health.

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One comparison between the AI tool's recommended strategies for handling job stress and the recommended strategies from the textbook are that they both emphasize stress management instead trying to suppress the stressor. Chat GPT recommends breaking the tasks into steps and working on time management. This goes hand in hand with what the textbooks suggestion on 91 to use problem based coping, which means facing the stressor head on, instead of trying to steer away from it. Secondly, Chat GPT suggests using exercise as a way to manage job related stress and to maintain a healthy diet. The textbook says on page 95 that exercise can help reduce anxiety and depression. It can also reduce muscle tension which has shown to cause physical stress on someone's body. The textbook and the AI tool, chat GPT, provide many insightful ways to deal with job related stress. All in all, it comes down to learning how to manage both your time and your stress.

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A time where I used classical conditioning was trying to make it easier to relax before bed. Normally, once it's bedtime, my brain is still moving a mile a minute trying to process everything that happened in the day. This makes it really hard to fall asleep quickly and leads to tons of tossing and turning throughout the night. A way that I was able to classically condition my brain to relax before bed was doing something that brought me ease and comfort. I associated bedtime with reading time. In order to relax and be calm before bed, I read my book before bed which is something that makes me feel relaxed. Eventually, my brain associated this relaxing feeling that I felt while reading, to this calming feelings right before bed. This resulted in it being easier to wind down and relax before my mind drifts to sleep

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While classical conditioning, the neutral response was the reading itself. This is because reading has no effect on my sleep if its done alone at this stage. The unconditioned stimulus is around the time I go to bed and when my body typically starts the winding down process. The unconditioned response is me feeling sleepy because thats my body preparing itself for sleep. The conditioned stimulus is reading after continuously pairing it with feelings of sleepiness. Lastly, the conditioned response is when I begin to feel sleepy while reading. Over time, I might become sleepy while reading even if it's not time for me to got to sleep because I've conditioned my brain into associating reading and sleep.

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Some generalization that has happened with my answers from 5 and 6 is that it started occurring that I started to feel sleepy whenever I was reading in general. A conditioned response ( me feeling sleepy) started to occur involuntarily. I know this is correct because instead of only feeling sleepy while reading at bedtime, I started feeling sleepy whenever I was reading no matter the time. Thus indicating that generalization occurred. Secondly, extinction occurred as well. Over time, whenever I started reading not so close to my bedtime, the conditioned response started to weaken and diminish. This means that reading stimulus is not paired with preparing for bed anymore. Which proves that extinction did occur as well.

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This was my first time using generative AI for a school assignment. I think that it went really well. Using AI provided insight that I did not even think about using. Chat GPT gave a lot of good and useful ways to ease job- related stress that did not occur to me. I like the fact that if you feel like the answer is too vague or not what you like, you can ask it to be more specific. I would definitely use it again when i'm allowed to because it was really cool to use. There's nothing much I would change about it the next time I use it in the future.

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As a student at HFC, I pledge to follow the Academic Integrity Policy and to always be honest in my work. I know that doing my own work and giving credit to others shows respect for learning, my teachers, and my classmates. Cheating, copying, and other dishonest acts not only harm my learning; they also devalue my HFC grade. I realize that there are consequences if I violate this policy, and I want to avoid them by acting honestly in all of my studies. By following these rules, I help make HFC a fair and respectful place for everyone. I believe that being honest in my work will also help me build good habits for the future.

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Title: “The effects of ‘gratitude’ on our brains”

https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

How practicing gratitude can lead to positive changes in brain function. Studies show that consistent gratitude practices, such as journaling, can increase activity in the medial prefrontal cortex, an area associated with decision-making and emotional regulation. The practice has been linked to reduced symptoms of depression and anxiety and improved overall mental health. The article argues that gratitude helps people focus on the positive aspects of their lives, which promotes resilience and well-being.

this article highlights the emotional benefits of gratitude, showing that it improves mental health. However, it provides additional information by explaining how gratitude activates specific brain regions, such as the medial prefrontal cortex.

The textbook briefly mentions gratitude’s positive effects but does not discuss how it can help reduce symptoms of depression and anxiety. The article offers a more detailed look at how gratitude fosters resilience and emotional strength, which supports and expands the textbook’s general discussion.

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“The Effects of Stress on the Immune System”

Stress can significantly impact the immune system, with different effects depending on whether the stress is acute or chronic. In the short term, acute stress can actually enhance immune function by activating the body’s “fight-or-flight” response, preparing it to respond to immediate challenges. However, chronic stress can suppress the immune system over time. Prolonged stress releases cortisol, which, when present in high levels for extended periods, decreases the body’s production of lymphocytes, the white blood cells crucial for fighting infections. This makes individuals more susceptible to illness and infections, slows down wound healing, and can even increase the risk of chronic illnesses, like cardiovascular disease. Stress management techniques, such as regular exercise, relaxation practices, and adequate sleep, are essential to maintaining a healthy immune system under stress.

This summary provides an overview of how different types of stress affect the immune system, showing that while short-term stress may temporarily boost immunity, long-term stress has the opposite effect, highlighting the importance of managing chronic stress for long-term health.

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The Role of Cortisol in the Stress Response:

The AI research explained that cortisol, released during stress, prepares the body for quick responses, helping manage blood sugar, reduce inflammation, and control blood pressure. This matches what’s likely found in the textbook under “The Body’s Physiological Response to Stress,” which talks about cortisol’s role in the “fight or flight” response, giving the body energy to handle immediate challenges. Both sources agree that cortisol is key for helping the body handle short-term stress.

Health Effects of Long-Term Cortisol Release:

The AI tool pointed out that when cortisol stays high over time, it can harm the immune system, disrupt sleep, and affect mental health. In the textbook, look for a section like “Chronic Stress and Health Outcomes,” which discusses how too much cortisol over time increases health risks, like lowered immunity and heart issues. While the textbook covers the bigger picture, the AI research adds details on everyday effects, like poor sleep and anxiety, showing how cortisol can affect daily life.

Contrast:

Both sources discuss cortisol’s effects for short-term and long-term stress, but the AI research includes more specific, relatable examples, like sleep problems, that might not be in the textbook. This shows how AI sources often provide everyday examples, while textbooks focus more on the broader science and health impacts.

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When I was younger, I bit my nails all the time. My parents tried different ways to help me stop, but none of them worked. Finally, they came up with a plan: Every time I went a full day without biting my nails, I would get a small reward, like extra time to play my favorite video game. At first, it was really hard, but after a few days, I noticed that I wanted that reward more than I wanted to bite my nails. Gradually, I stopped biting them altogether because I got used to the idea that not biting my nails meant I was getting something I enjoyed.

In this case, not biting my nails was the behavior, and the reward (extra time to play) was the positive reinforcement. Over time, this reward system trained me to stop this habit, illustrating how operant conditioning can encourage or discourage behaviors based on positive or negative consequences.

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While classical conditioning

1. The neutral stimulus (NS) is seeing my hands or nails. At first, just seeing them didn’t trigger any response related to nail-biting—it was just a normal thing.

2. The unconditioned stimulus (UCS) is the urge to bite my nails. This urge happened naturally, especially when I felt stressed or bored.

3. The unconditioned response (UCR) is actually biting my nails in response to that urge. It was an automatic reaction to the urge without any learning involved.

4. Conditioned Stimulus (CS):

Over time, the sight of my hands became the conditioned stimulus (CS). Through the reward system, I began to link seeing my hands with the idea of stopping the habit to earn a reward.

5. The conditioned response (CR) is the decision not to bite my nails when I see my hands. This response developed because I associated seeing my hands with earning a reward.

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Generalization happens when a conditioned response (CR) is triggered by stimuli similar to the conditioned stimulus (CS). In my case, generalization occurred if I felt the urge not to bite my nails not only when I saw my own hands but also when I saw other people’s hands. This would show that I generalized my conditioned response (avoiding nail-biting) to similar stimuli beyond my own hands. According to our textbook, generalization is a natural part of conditioning when stimuli share common features (see the “Stimulus Generalization” section). This is how I know that my example fits the principle.

Extinction refers to the gradual fading of a conditioned response when the conditioned stimulus is no longer followed by reinforcement. For example, if I stopped rewarding myself for not biting my nails, my conditioned response (avoiding nail-biting when I saw my hands) might slowly disappear over time. I would begin to associate the sight of my hands less with the reward and might even go back to biting my nails. As our course materials explain, extinction occurs when the conditioned response weakens due to a lack of reinforcement.

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Using generative AI like ChatGPT for this task was my first experience, and it was interesting. It went smoothly and helped me organize my thoughts. I liked that it presented some information clearly, especially when I needed help getting started. However, sometimes I felt like it gave generic answers, so I needed to double-check details against my textbook to make sure everything was accurate. Overall, the information seemed reliable, but I still wanted to double-check it myself. If I use ChatGPT again, I’ll be sure to add more of my own ideas to better fit the task. But I prefer to rely on myself because it helps me develop my skills