01
Federally Chartered
Degree Awarding Institute
Recognized by Higher Education Commission (HEC)
NEWSLETTER
VOL-II | ISSUE-8 | August 2024
CENTER FOR WELL-BEING AND POSITIVE PSYCHOLOGY
SHABBIR.AHMAD@IAC.EDU.PK
THE THREE MAGICAL WORDS:
SAY IT NOW
PROF. DR. SHABBIR AHMAD RANA
During my 6th year of lectureship, I received my transfer order on 08-02-1993 from
Murray College Sialkot to my hometown, Lahore. In the evening, when I was packing to
leave and was remembering my few beloved students: Azam, Tiwana, Sadia, Asma,
Mansoor, Tahir, Shama, Hussnain and Iftikhar, etc., the hostel attendant came to my
room. Some of the students were outside and wanted to say goodbye, he reported. I
came out of my room. A number of students were gathered outside, among them
were; Shahid, Tahir, Mushtaq, Shah, etc. The majority of them were hostel students
who would have wasted their time, energy, and money on different unimportant
activities, but I had tactfully engaged them in teaching a few ethics of humanity and
lessons of real life. Irfan Kasana stepped forward and gave me a farewell gift, a
bouquet and card on behalf of the class. While greeting others, I became emotional
when I noticed tears in their eyes. Raja Masud, while greeting me, said that we will miss
you sir, because “We Love You.” After 35 years of teaching career, I got retired in 2023,
but I still often remember and cherish those three magical words, the most precious
possession of my lifetime.
A family doctor once narrated a true story of one of his patients, a woman who
suffered from leukemia. Due to her seriousness, he arranged an urgent direct blood
transfusion. The blood of her daughter matched with her. After transfusion, luckily her
condition began to improve, more than expected. Telling of the incident later, the
doctor said: “It wasn’t the transfusion of the blood, but what went with it that made the
difference between life and death.” He was asked what that was, to which he replied
that while the blood of the daughter was flowing into her mother’s veins, the daughter
said, I will make you well, Mum, I need you in my life, because “I love you.”
There was another time, later. A very close friend older than I, named Raffique Esq, was
nearing the end of his life due to bone marrow disease. He had spent an active social
life as an accountant in the Pakistan AirForce. One day when I went to meet him at his
house, a strange emotion suddenly overcame me. I pondered for a while, but quickly
overcame my hesitation, and I took him into my arms and said, “I love you “. Then
tears ran down his cheeks, and he uttered, Thank you, Rana, for making me feel
important and proud of myself. Four days later, he passed away peacefully, with a
smile on his face.
Love is one of the most beautiful feelings that we experience as humans. The best full
form of love means: Life’s Only Valuable Emotion. When you feel loved, you feel less
alone, less pressure, less anxiety, more secure, more confident and more important.
This feeling gives you strength to move forward with grace, vigor and determination.
The expression of true love from another means that he/she accept us with all our
faults and imperfections. This acceptance is cornerstone of self-worth and belonging,
a critical component of fulfilling life.
It is a catalyst for positive change, development and achievement. It ensures
kindness, care, understanding and removes or minimizes negative feelings from our
personalities. Sternberg’s theory of human relationship emphasizes that love is the
most powerful fundamental and psychological force that binds individuals together.
It than uplifts, heals, and inspires making each human life worth living. Studies shows
that people in loving relationship tend to live longer, more fulfilling and healthier life.
The Healing Power of Art: A Pathway to
Well-Being
Y U M N A .QURESH I @ I A C.EDU.PK
Y U M N A QURESH I
Dear Readers,
Art has long been recognized as a powerful medium for emotional expression,
self-discovery, and healing. Beyond its aesthetic appeal, art serves as a profound tool
for enhancing well-being, offering individuals a unique avenue to explore and process
their emotions.
Research increasingly shows that engaging with art can significantly improve mental
health. Whether creating art or simply experiencing it, people can find solace,
connection, and a renewed sense of purpose. Art allows us to express feelings that are
often difficult to articulate, helping to reduce stress and cultivate mindfulness.
In today’s fast-paced world, where stress and anxiety are prevalent, the therapeutic
value of art cannot be overstated. It invites us to slow down, observe, and engage with
our inner worlds. The process of creating or appreciating art encourages a state of flow,
where time seems to stand still, and we become fully immersed.
As we continue to navigate the complexities of modern life, embracing art as a tool for
well-being can offer a pathway to greater emotional resilience, deeper self-awareness,
and a more balanced, fulfilling life.
Neuroscience of
Happiness
Do hormones play a role in our happiness?
Yes, they do, as shown by empirical data in
the area. These are chemical messengers
released by 43 glands (approximately) into
our bloodstream and act on various organs
of our body tissue to control everything
from the way we feel and act. In the human
body different glands produce different
types of hormones. Changes and hormonal
imbalances can alter mood and may
results in anger and depression or joy and
emotional well-being. For example, a drop
in estrogen and progesterone levels may
trigger negative mood swings, whereas
surges in dopamine and oxytocin results in
feelings of joy, contentment, and
excitement. Similarly, there seems to be a
biological reason that women cry more
(because of the higher levels of prolactin)
as compared to men, who cry less
(because of higher levels of testosterone) in
their body.
Our mental health is strongly impacted by
hormones because they have a major role
to play in the regulation of mood and
emotions. Among these several groups, one
group consisting of four hormones is
nicknamed “FGH: Feel-Good Hormones”,
because of the happy feelings they often
produce.
Today, scientists are focusing on the
underlying cause of these imbalances and
devising steps and methods to balance
and regulate hormonal levels in humans for
better adjustment and optimal functioning.
You can boost the level of these ‘happy
hormones’ with some simple changes in
your daily life (please see table above). In
some cases, use of some supplements can
also enhance their level, e.g., 5-HTP, but this
can cause some minor to serious side
effects. Therefore, the supplements should
only be used after consultation and advice
from your psychiatrist.
DR. SANA FAHADDIS.
SANAAIRFAN97@GMAIL.COM
-FGH
Hormones
Balance will result
in positive outcomes
Deficiency will
result in negative
outcomes
Remedy: over coming
deficiency
Dopamine
Enhance motivation
and find pleasur e
Low self-esteem
and hopelessness
Meditate regularly, eat foods
rich in L-Tyrosine (such as
fish, eggs, and bananas), and
cr eate something in writing,
music, or art.
Endor phin
A br ief phase of
euphoria and
relaxation.
Aches and pains,
and depression
Express your emotions,
Spend time on leisur e
activities, and smile and
laugh.
Oxytocin
Feelings of trust and
a desire to love and
sustain the
relationship.
Loneliness and
fatigue
Socialize with friends, play
with and pet your animals,
and listen to music.
Serotonin
Experiencing social
power and self-
confidence.
Anxiety and mood
swings
Exercise r egularly, get
limited sunshine, and shower
with fresh water.
*To be continued on the next page
2020
FIZAARIF725@GMAIL.COM
Student Testimonial
This Award is for YOU! Employee of the Month
How can others know what’s in our minds and hearts until they receive some word or
gesture? We often fail to speak these three magical words at the moment they are
most needed. Death is not the only dead end we face when we indulge our 'do-it-later'
urge. Equally great is the risk we run of creating dead ends in life itself. By not saying
these words, we may suppress some unrecognized strength, talent, or contribution
that we could have brought into the lives of others.
These words come easily to the lips of lovers, but often cling to the tongues of others
when they should be set free. They hold so much gratitude, understanding, and faith.
The truth is that it does apply, for all of us, being human, need to face the unalterable
fact that at any moment it might be too late to express the feelings we often
postpone. They should be said. As St. Augustine once put it: “God has promised
forgiveness to your repentance, but He has not promised tomorrow to your
procrastination! In a world that desperately needs care and love, if you do, say these
three magical words now, honestly, gladly, and graciously, “I love you” to your loved
ones, and the dividends will come pouring back to you.
Summer Camp 2024:
Back-to-Back Drawing
A "Back-to-Back Drawing" activity was
organized to help students improve their
communication skills through a hands-on and
engaging exercise. In this activity, students
were paired up and positioned back-to-back
so they couldn't see each other. One student
was given an image, such as a simple drawing
or geometric shape, while the other had a
blank piece of paper and a pen. The student
with the image had to verbally describe it in as
much detail as possible, without revealing
what the image actually was, while the other
student tried to recreate it based solely on
these instructions. This exercise required the
students to focus on giving clear, precise
descriptions and listening attentively. It
highlighted the challenges of conveying
information effectively and emphasized the
importance of active listening, accurate
articulation, and the ability to ask clarifying
questions. Through this activity, students
gained valuable insights into the complexities
of communication, making them more aware
of how their words can be interpreted and how
to improve their interactions with others.
We are excited to recognize Mr. Amir Hassan, our exceptional office assistant, as
Employee of the Month!
His unwavering dedication and tireless work ethic have truly stood out. Whether it’s
keeping the office running smoothly, supporting colleagues with tasks, or offering a
helping hand with a warm smile, he embodies the spirit of teamwork and excellence.
We’re incredibly grateful to have him on our team and want to express our sincere
appreciation for his outstanding contributions.
Congratulations, Amir! Your hard work and positive energy inspire us all. Keep shining!
AMIR HASSAN
The Center for Well-Being and Positive Psychology has truly been a turning point in my
life. Before discovering the Center, I felt overwhelmed by the pressures of academic
and personal challenges. From the moment I reached out, the incredible team at the
Center greeted me with kindness and understanding.
The staff are not only experts in their field but also genuinely compassionate
individuals who go out of their way to make sure you feel supported. Their personalized
approach helped me develop practical strategies to manage stress and cultivate a
more positive outlook on life.
The Center has brought a fresh perspective into my life, helping me see things from a
new perspective and giving me the strategies to face challenges with resilience and
confidence. If you’re struggling with life’s challenges, I wholeheartedly recommend
reaching out to the Center for Well-Being and Positive Psychology. They have the
expertise and the heart to make a real difference in your life, just as they have in mine.
The concept of a growth mindset, the belief that abilities and intelligence can be
developed through dedication and hard work, plays a significant role in determining
success and personal fulfillment. Positive psychology, the scientific study of what
makes life worth living, offers strategies and interventions that can help cultivate and
strengthen this mindset.
Understanding and developing a growth mindset is crucial for both personal and
professional development. Psychologist Carol Dweck’s research highlights that
individuals with a growth mindset are more likely to embrace challenges, persevere
through setbacks, and view effort as a path to mastery. On the other hand, individuals
with a fixed mindset believe their abilities are static and unchangeable, which leads
them to avoid challenges and fear failure. Positive psychology, with its focus on
strengths, resilience, and well-being, offers practical strategies for shifting from a fixed
mindset to a growth mindset.
Positive psychology emphasizes the importance of positive emotions, engagement,
relationships, meaning, and accomplishments (the PERMA model), which align closely
with the principles of a growth mindset. For instance, fostering gratitude and optimism
can enhance resilience, making it easier to navigate challenges and view failures as
opportunities for growth. Positive psychology interventions, such as strengths
identification and mindfulness practices, can also increase self-efficacy and promote
a more adaptive approach to learning and development.
Fostering gratitude and optimism helps
individuals maintain a positive outlook even
during challenging times. This resilience is
crucial for a growth mindset, as it encourages
viewing setbacks as temporary and
surmountable. Understanding and leveraging
one’s strengths can boost confidence and
motivation. Positive psychology encourages
individuals to focus on their strengths,
enhancing their belief in their ability to grow
and improve. Mindfulness helps individuals
stay present and reduce stress. This practice
can aid in maintaining a growth mindset by
promoting calmness and clarity, enabling
better responses to challenges.
Developing a growth mindset through the
principles and practices of positive psychology
can lead to significant improvements in both
personal and professional domains.
Embracing the belief that abilities can be
developed encourages individuals to take on
challenges, learn from criticism, and achieve
higher levels of success and satisfaction.
Positive psychology provides a robust
framework for fostering this mindset, offering
evidence-based techniques that enhance
resilience, engagement, and overall
well-being. Cultivating a growth mindset is not
just about achieving success but also about
experiencing a more fulfilling and enriched life.
References:
• Dweck, C. S. (2006). Mindset: The New
Psychology of Success. Random House.
• Seligman, M. E. P. (2011). Flourish: A Visionary
New Understanding of Happiness and
Well-being. Atria Books.
• Peterson, C., & Seligman, M. E. P. (2004).
Character Strengths and Virtues: A Handbook
and Classification. Oxford University Press.
• Duckworth, A. (2016). Grit: The Power of
Passion and Perseverance. Scribner.
Developing a Growth Mindset with
Positive Psychology
RIDA.BIBI@IAC.EDU.PK
RIDA BIBI
03
BOOK R ECOMMEN D A TIO N
The Art of Happiness: A Psychological Perspective
Stumbling on Happiness by Daniel Gilbert is
a fascinating exploration of the human
mind and its pursuit of happiness. Gilbert, a
renowned psychologist, delves into the
quirks of our mental processes, particularly
how we predict what will make us happy
and why we often get it wrong.
The book is both informative and
entertaining, blending scientific research
with engaging anecdotes and humor.
Gilbert's central argument is that our brains
are not as adept at forecasting our future
emotions as we might think. We tend to
overestimate the impact of future events;
both good and bad, on our long-term
happiness. The author also examines how
our memories and imaginations often
distort our perceptions, leading us to make
choices that don’t necessarily lead to the
happiness we expect.
Gilbert’s writing is accessible and
thought-provoking, making complex
psychological concepts understandable to
a general audience. He challenges readers
to reconsider their assumptions about
happiness and to recognize the limitations
of their own minds.
Overall, Stumbling on Happiness is an
insightful and engaging read that offers a
fresh perspective on the elusive nature of
happiness. It’s a must-read for anyone
interested in psychology, human behavior,
or simply understanding why we so often
"stumble" on our way to happiness.
Stumbling on Happiness
by Daniel Gilbert
NAWAL.BASHIR@IAC.EDU.PK
AYESHA.HAIDER@IAC.EDU.PK
The pursuit of happiness is a universal human endeavor. Understanding the psychological
aspects of happiness can provide valuable insights into how individuals can cultivate a
happier and more fulfilling life. This article aims to explore the art of happiness from a
psychological standpoint, shedding light on its definition, components, and importance.
Happiness is often described as a state of well-being and contentment. It encompasses a
range of positive emotions, including joy, gratitude, and satisfaction with life. Psychologists
often differentiate between two types of happiness:
1. Hedonic Happiness: This refers to the pursuit of pleasure and the avoidance of pain. It
involves seeking out activities and experiences that bring immediate joy and satisfaction.
2. Eudaimonic Happiness: This is a deeper, more lasting form of happiness that comes
from living a life of purpose and meaning. It involves engaging in activities that align with
one's values, strengths, and passions.
Several psychological theories and models have been proposed to explain the factors
that contribute to happiness. Some of the key components include:
• Positive Emotions: Experiencing frequent positive emotions such as joy, gratitude, and
love.
• Engagement: Immersing oneself in activities that are enjoyable and fulfilling, often
referred to as being in a state of flow.
• Meaning and Purpose: Having a sense of meaning in life and feeling that one's actions
are aligned with their values and beliefs.
• Positive Relationships: Maintaining strong and supportive relationships with family,
friends, and community members.
• Accomplishments: Setting and achieving meaningful goals that provide a sense of
accomplishment and self-efficacy.
The pursuit of happiness is not merely a selfish endeavor; it has profound implications for
both individual well-being and societal health. Research has consistently shown that
happier individuals tend to:
• Have better physical health and longevity.
• Experience lower levels of stress and anxiety.
• Have stronger immune systems.
• Enjoy more satisfying relationships.
• Perform better in their careers and academic pursuits.
Furthermore, societies with higher levels of happiness tend to have lower rates of crime,
better social cohesion, and higher levels of productivity.
The art of happiness is a multifaceted endeavor that involves cultivating positive
emotions, engaging in meaningful activities, nurturing relationships, and pursuing a
purposeful life. While the pursuit of pleasure and immediate gratification can bring
fleeting happiness, true and lasting happiness is often achieved by living a life that aligns
with one's values and passions.
Psychologists and researchers continue to explore the complexities of happiness,
uncovering new insights and strategies for enhancing well-being. By understanding the
psychological principles that underlie happiness, individuals can make informed choices
and take proactive steps to cultivate a happier and more fulfilling life.
References:
• Seligman, M. E. P. (2002). Authentic happiness: Using the new positive psychology to
realize your potential for lasting fulfillment. New York: Free Press.
• Diener, E., & Seligman, M. E. P. (2004). Beyond money: Toward an economy of
well-being. Psychological Science in the Public Interest, 5(1), 1-31.
• Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. New York:
Harper & Row.
• Lyubomirsky, S. (2007). The how of happiness: A new approach to getting the life you
want. New York: Penguin Press.
• Ryan, R. M., & Deci, E. L. (2001). On happiness and human potentials: A review of
research on hedonic and eudaimonic well-being. Annual Review of Psychology, 52(1),
141-166.
04
Editor:
Yumna Qureshi
Lecturer
Associate Editor:
Ayesha Haider
Lecturer
Design Department:
Creative Cell
EDITORIAL BOARD
(042) 32590040 | https://iac.edu.pk
7.5 Km from Thokar Niaz Baig,
Main Raiwind Road, Lahore.
CONTACT
@iacofficials
AMNA.SALEEM@IAC.EDU.PK
AMNA SALEEM
Message from the Counselor's Desk:
Embracing Mindfulness in Daily Life
Dear Readers,
Dear Counselor:
How do I?
Dear Counselor, how do I deal with
negative self-talk and develop a
more positive inner dialogue?
Employee Development Program-2024
The Center for Well-Being and Positive Psychology initiated an Employee
Development Program-2024, offering a series of skill-building sessions designed to
enhance the professional capabilities of administrative staff. These sessions covered
a broad range of topics, including:
• Team Building
• Norms Setting
• Communication Skills
• Stress Management
• Adaptability and Flexibility
• Professionalism and Ethics
• Emotional Regulation
• Effective Decision-Making
• Employee Motivation
• Time Management
• The Art of Providing Feedback
The program proved to be highly impactful, significantly improving participants'
abilities in various key areas. For instance, their communication skills were sharpened,
enabling them to express ideas more clearly and collaborate more effectively. Time
management skills were also refined, allowing participants to prioritize tasks and
manage their workloads more efficiently. Conflict resolution abilities were enhanced,
equipping staff with strategies to navigate and resolve workplace disputes more
constructively.
The sessions also fostered deeper self-awareness among participants. They gained
valuable insights into their own strengths and weaknesses, which in turn boosted their
confidence and leadership potential. The program cultivated a greater sense of
adaptability, empowering staff to better navigate change and uncertainty in the
workplace. Overall, the Employee Development Program was a comprehensive
initiative that significantly contributed to the professional growth and personal
development of the administrative staff.
Reader’s Activity: The Gratitude Jar
Time Required: 10 minutes daily for entries; 15 minutes weekly for reflection.
Keywords: Gratitude, Mindfulness, Positive Moments, Reflection, Well-Being
Goal: To cultivate a habit of gratitude and mindfulness by recognizing and appreciating
positive moments in daily life.
Instructions:
1. Create Your Gratitude Jar: Find a jar or container that you like and decorate it to
make it special.
2. Daily Gratitude Entries: Each day, take a moment to reflect on something positive
or something you are grateful for.
3. Write It Down: On a small piece of paper or a sticky note, write down what you’re
grateful for. Include details about why this moment was meaningful to you.
4. Add to the Jar: Fold the paper and place it in your gratitude jar. Aim to add at least
one entry each day.
5. Weekly Reflection: At the end of each week, take some time to review the notes in
your jar. Reflect on the positive experiences and moments of gratitude you’ve collected.
This activity is a simple yet powerful way to enhance your sense of well-being by
focusing on the positives in your life and fostering a more appreciative mindset.
Dear Reader,
Dealing with negative self-talk and
fostering a positive inner dialogue involves
several practical steps. First, it's important
to become aware of when and why
negative self-talk occurs. By identifying
specific thoughts and triggers, you can
address them more effectively. Challenge
these negative thoughts by questioning
their validity and considering whether they
are based on reality or distorted
perceptions. Replace them with more
balanced and positive alternatives; for
instance, instead of thinking, "I always
mess up," try, "I made a mistake, but I can
learn from it and improve."
Practicing self-compassion is crucial,
treat yourself with the same kindness and
understanding you would offer to a friend.
Recognize that making mistakes is part of
being human and doesn’t diminish your
worth. Using positive affirmations can also
help shift your mindset. Repeating
statements like "I am capable" or "I am
worthy of success" can gradually
transform your internal dialogue.
Engaging in activities and spending time
with people who uplift you can further
support this change. If negative self-talk
remains persistent and significantly
impacts your mental health, seeking
professional help from a counselor or
therapist can provide tailored strategies
and support. By consistently applying
these techniques, you can develop a more
positive and supportive inner dialogue.
Warm Regards,
Your Counselor
Aqsa Shabbir
In the hustle and bustle of our daily lives, it’s easy to feel overwhelmed by the constant
stream of tasks, responsibilities, and distractions. However, by embracing
mindfulness, we can bring a sense of calm and clarity to even the busiest of days.
Mindfulness is about being fully present in the moment; observing your thoughts,
feelings, and surroundings without judgment. It’s a simple yet powerful practice that
can have a profound impact on your daily experiences, whether you’re having your
morning coffee, walking to class, or preparing for an important meeting.
Start by taking a few moments each day to focus on your breath. Notice the sensation
of each inhale and exhale, and allow yourself to simply be. As you go about your day,
try to bring this same awareness to your actions. When your mind begins to wander,
gently guide it back to the present moment.
By incorporating mindfulness into your daily routine, you’ll find that you’re better
equipped to handle stress, make thoughtful decisions, and connect more deeply with
the world around you. Remember, mindfulness isn’t about achieving a perfect state of
calm, it’s about creating space for yourself in the present moment, no matter what’s
going on around you.
