Federally Chartered

Degree Awarding Institute

Recognized by Higher Education Commission (HEC)

NEWSLETTER

VOL-II | ISSUE-11 | November 2024

CENTER FOR WELL-BEING AND POSITIVE PSYCHOLOGY

Be a Child Again and Enhance your Well-Being

PROF. DR. SHABBIR AHMAD RANA

Preventing Burnout with Mindfulness and

Self-Care

Y U M N A .QURESH I @ I A C.EDU.PK

Y U M N A QURESH I

Burnout is a growing concern for many of us juggling the demands of work, family, and

personal aspirations. The relentless pace of life can leave us feeling drained, but there

are practical ways to prevent it. Mindfulness and self-care are two powerful strategies

to safeguard our well-being.

Mindfulness, the practice of being present and fully engaged in the moment, offers a

powerful antidote to the stress and overwhelm that lead to burnout. Techniques like

deep breathing, meditation, and mindful walking help calm the mind, reduce anxiety,

and bring clarity to chaotic situations. These practices allow us to step back, assess our

priorities, and respond with intention rather than react out of exhaustion.

Equally important is self-care, which involves intentionally nurturing your physical,

emotional, and mental health. Setting boundaries, getting adequate sleep, staying

hydrated, and engaging in activities that bring joy are essential to maintaining

balance. Self-care is not a luxury; it’s a necessity for long-term resilience and productivity.

By incorporating mindfulness and self-care into your daily routine, you can create a

buffer against burnout, ensuring you’re not just surviving but thriving. Remember,

taking care of yourself is the first step toward giving your best to others.

*To be continued on the next page *To be continued on the next page

Approval to start new program

“BS in Positive Psychology”

Raising Awareness for Breast

Cancer: A Joint Initiative of

Center for Well-Being &

Positive Psychology and

Pink Ribbon, Pakistan

The 11th Meeting of the Academic Council

was held on 26th November, 2024 at

Conference Room of IAC, Lahore. The

meeting was presided by Pro Vice

Chancellor, Prof. Dr Najam Najam. The

Registrar, Controller of Examinations, Deans,

Director, QEC, Librarian and all Academic

and Administrative Heads being members

of the council attended this meeting. In

meeting, Agenda Item: 01 to Agenda Item:24,

pertaining to academic and administrative

issues were placed before the members for

discussion and to take decisions.

Prof. Dr. Shabbir Ahmad Rana, HOD, Center

for Well-Being and Positive Psychology,

presented the Agenda Items 11 and 12

related to establishment of Department of

Psychology and under its umbrella to start a

new Program: BS in Positive Psychology. Dr.

Rana emphasized the importance of this

new program and its future in the academic

market. Its relevance was highlighted in

addressing mental health issues and overall

well-being, aligning with IAC’s mission of

fostering personal, academic and

professional growth of students and its

potential benefit for faculty, and the wider

community. The Council members

commended the role of CWPP and

unanimously approved these two agenda

items. The approval marked a historic

milestone, making IAC the first institution to

introduce this innovative program: BS in

Positive Psychology first time in Pakistan.

SHABBIR.AHMAD@IAC.EDU.PK

*To be continued on the next page

Childhood is the period of life between infancy and puberty. It is a time of significant

growth and development, marked by many developmental milestones and changes. It

is an old saying that: Childhood is the most beautiful of all life seasons. Social scientist

emphasizes that generally childhood is one of the most enjoyable periods of one’s life,

while adulthood is marked by responsibilities and worries. In adulthood people are

devoid of fun and enjoyment of the childhood. However, by removing the mask of

adulthood, one can rediscover the sense of wonder, spontaneity and fun often missing

in “grownups”. After reading this verse, you may be saying to yourself, SURE, I’d love to

be a child again and have nothing to worry about. But I have family responsibilities, job

stress, financial worries and other problems to consider. How can I be like a child and

still be a responsible adult?

In fact, a voluntary return to a childlike state doesn’t mean you have to give up being

an adult. As Wayne Dyer mentioned in his book; The Sky’s the Limit, it simply means

letting go a bit, remembering your original wide-eyed and spontaneous appreciation

of the world and everything and everyone in it. The pleasant childhood memories

become woven into the very fabric of our beings, Shaping and impacting us well into

adulthood. If you carry your childhood with you, you never become older. Here are six

simple ways of being a child again.

1.Laughter: A child in you loves to laugh. Sometimes, children will laugh about minor

issues and sometimes for “nothing at all”, just out of sheer joy. If you are not laughing at

all, try taking yourself less seriously. You can recall your childhood experiences where

you behaved foolishly and can laugh them off. The next time something happens that

upsets you, ask yourself, “Is this anything I could laugh about later?”. If so, maybe you

can laugh it off now. Remember, laughter is one of the best medicines in the world.

2.Fantasy: It is something you imagine which might involve toys, unicorns, or an

imaginary friend, etc. Children love to fantasize and dream, to use their imagination

and so would you if you’d let yourself fantasize. Remember, when you were young, how

you use to trick your friends, hiding your cookies from your siblings, your room filled with

silly collections that you were proud of. Imagining and recalling your childhood days of

fun and enjoyment could bring joy and fun in your present moment as well.

3.Spontaneity: It means doing something without thinking it through beforehand. The

child in you cries out to be impulsive and adventurous. Yet spontaneity is one of the

easiest things for grownups to squelch in themselves and in their children. We

constantly remind our children to be overly conscious. In this way we instill a fear of the

unknown and take away their natural curiosity about life. If you have a totally planned

life with all your goals spelled out, with organization and orderliness and being

meticulous in everything you do, you have forgotten how to be a child.

Recently, our Center for Well-Being and

Positive Psychology had the privilege of

collaborating with Pink Ribbon Pakistan to

host a special Breast Cancer Awareness

event. The highlight of the day was a visit

from the CEO of Pink Ribbon, Mr. Aftab Omer,

along with Ms. Faiqa Ahmer, youth

programme manager. Mr. Omer shared

inspiring insights on the importance of early

detection, proactive health care, and the

power of community support in the fight

against breast cancer.

Joint Venture for Breast Cancer Awareness and

Support for Well-Being of Community

2020

The event featured an educational session, focusing on empowering individuals with

knowledge and resources to make informed decisions about their health. Participants

had the opportunity to learn about the latest advancements in breast cancer

research, self-examination techniques, and the critical role of mental well-being in

managing the challenges associated with this disease. It was a day of reflection,

education, and support, reminding us all of the importance of regular screenings and

self-care.

Following the visit from Pink Ribbon Pakistan to Institute

for Art and Culture, the team of Center for Well-Being and

Positive Psychology, had the privilege of reciprocating by

visiting their hospital facilities. Our team seized this

opportunity to gain firsthand insight into the challenges

faced by breast cancer patients and the comprehensive

services offered by Pink Ribbon.

During the visit, we toured their hospital setup, interacted

with medical staff, and observed their support programs

for patients and survivors. This experience provided

valuable perspectives on the unique needs and expectations of individuals undergoing

treatment for breast cancer. Our team engaged in meaningful discussions with Pink

Ribbon’s leadership, exploring potential joint ventures, collaborative initiatives, and

shared goals for raising awareness and improving access to early detection and care.

We discussed the potential for creating educational workshops, and support networks

that can leverage the strengths of both organizations. Our shared vision includes

fostering a deeper sense of community support and empowering individuals to take

proactive steps towards their health and well-being. We are excited about the

prospects of this partnership and look forward to developing impactful projects that

contribute to the ongoing fight against breast cancer.

BOOK R ECOMMEN D A TIO N

Jonathan Haidt’s “The Happiness Hypothesis”

is an engaging and thought-provoking book

that bridges ancient wisdom with modern

science to explore what truly makes life

meaningful. Drawing from timeless ideas by

philosophers such as Buddha, Plato, and

Confucius, Haidt combines these teachings

with insights from contemporary psychology

and neuroscience to offer a practical guide to

happiness and well-being.

Haidt divides the book into ten key ideas,

addressing topics such as the balance

between reason and emotion, the importance

of adversity for personal growth, and the

central role of relationships in achieving a

fulfilling life. His writing is clear and relatable,

weaving scientific research with compelling

storytelling to make profound concepts

accessible to readers from all walks of life.

What sets this book apart is its relevance to

modern challenges. Haidt doesn’t merely

restate ancient truths; he critically examines

them in the light of modern evidence, offering

fresh perspectives that are both insightful and

actionable.

Whether you are seeking personal growth, a

deeper understanding of human behavior, or

inspiration from both ancient and modern

thought, The Happiness Hypothesis is a

must-read. It’s a book that will leave you

reflecting on its lessons long after you turn the

last page.

The Happiness Hypothesis:

Finding Modern Truth in

Ancient Wisdom

AYESHA.HAIDER@IAC.EDU.PK

This Award is for YOU!

Employee of the Month

We are excited to recognize Muhammad Asim,

our exceptional Purchase Officer, as the

Employee of the Month!

Muhammad Asim consistently exemplifies

dedication, efficiency, and a strong work ethic

in his role. He ensures that every task is

completed in a timely manner and goes the

extra mile to get the job done. Often making

additional efforts to meet organizational

needs. His commitment to excellence and

reliability have made a significant impact on

the smooth functioning of our procurement

processes.

Congratulations, Muhammad Asim, on this

well-deserved recognition! Your exceptional

efforts and positive contributions make you an

invaluable part of our team. We thank you for

your hard work and look forward to your

continued success.

MUHAMMAD.ASIM@IAC.EDU.PK

MUHAMMAD ASIM

4.Acceptance: It is taking something as it is, when given to you by someone. When the

infant enters into the world, he has no thought that the world can or should be any

different from what it is. As the child grows, he gradually learns how to control certain

things; how to drink from a glass, ride a bicycle and how to make friends etc. The young

adult who becomes rigid how the things should be is likely to become upset, frustrated

and mad at the world for not conforning to his expectations or demands. Children

accept weather conditions, e.g. heavy rain or storm as natural condition and revel in

them. But many adults get upset that their plans have been interrupted. They ignore

the fact that no matter how angry they get, the storm is not going to vacuum itself

back into the sky.

5.Trust: This is a firm belief in the reliability, truthfulness or ability of others. The next time

you get a chance, observe small children meeting for the first time. They may start

slowly and shyly, until they get a feel for each other, but if the feel is right, they will be

friends in a very short time. Why? Because they instinctively trust one another. If your

reaction to a new acquaintance is typically “cool”, it means that your naturally trusting

childlike instincts have been eroded by mistrust, which may be rooted in mistrust for

yourself. To learn to enjoy, meeting new people, you will have to take your cue from the

child in you.

6.Love: It is an intense feeling of deep affection for someone or something. One general

feature of children is that they don’t make judgements, rather easily fall in love with so

many people and things at the same time in life and thus feel joy and happiness in

manifesting their love for them. Unlike children, we adults have a high standard of

loving someone and on the other side we put so many barriers on our true inner

feelings of love to express to someone. It is time to come out of this state of our mind.

We need to learn that how words of love come easily to the lips of children, but often

cling to the tongues of adults. These words of love hold so much of gratitude,

understanding and faith. In fact, when we express our true inner feelings of liking and

appreciation for someone by saying, “I love you”, it not only makes others feel happy,

but it also softens and purifies our heart as well.

These six simple paths will help you find the lost child within you, the child who knows

how to deal most effectively and happily with everything and everyone he encounters,

unfettered by imposed attitudes. By letting yourself recapture that childlike essence,

you can be at peace with yourself, and forever young at heart. Be a Child Again, and

you will experience continuous fun in your daily life, which will contribute

significantly in enhancing your well-being.

We are grateful to Pink Ribbon Pakistan for their

partnership and to Mr. Aftab Omer & Ms. Faiqa Ahmer

for taking time out of their schedule to visit our

institute. Mr. Omer Aftab’s words resonated deeply

with everyone present, inspiring us all to take action

towards a healthier, more informed future.

Post-Conference Workshop: 03

Impact of Practicing

Mindfulness on Well-Being

Pre-Conference Workshop: 02 Healing through Forgiveness

Ms. Nawal Bashir, a Lecturer at the Center for Well-Being

and Positive Psychology, made a significant contribution

to the 15th International Conference of the Pakistan

Psychological Association by leading a pre-conference

workshop on the topic “Achieving Peace with Calm

Mind”. The workshop provided a deep dive into the

principles of mindfulness and stress management,

equipping participants with practical strategies to

cultivate inner peace and maintain emotional balance

amidst the pressures of daily life.

Center for Well-Being and Positive Psychology in collaboration with PPA conducted following

03 Pre-Conference and 04 Post-Conference workshops. We sincerely thank Prof. Dr. Rafia

Rafique , Mr. Muhammad Irfan kasana & other members of the organizing commite of PPA for

providing this valuable opportunity for students, teachers and professionals.

(7th Nov, 2024 to 25th Jan, 2025)

Ms. Nawal Bashir’s workshop encouraged a reflective and supportive environment,

allowing participants to explore their own mental and emotional landscapes and gain

actionable insights for enhancing their overall well-being. The session left a lasting

impact, highlighting the importance of consistent mindfulness practice for achieving

long-term peace and mental clarity.

The Post-Conference Workshop, titled

“Impact of Practicing Mindfulness on

Well-Being”, was conducted by the

inspiring Rida Bibi, Lecturer at the Centre for

Well-Being & Positive Psychology, with Ms.

Anum Azhar as the moderator. The

workshop explored the profound impact of

mindfulness on mental health and overall

well-being.

Participants engaged in practical exercises

and discussions that provided valuable

techniques for incorporating mindfulness

into daily life. These practices can help

reduce stress, enhance focus, and promote

emotional balance. Workshops like this are

crucial for raising awareness and

equipping individuals with the necessary

tools to effectively manage the

complexities of modern life.

Post-Conference Workshop: 04

Empowering Your Self-Esteem

The pre-conference workshop titled

“Empowering Your Self-Esteem” was led by

Anum Azhar at the Center for Well-Being &

Positive Psychology. During the workshop,

Ms. Anum engaged with the participants,

exploring evidence-based strategies to

strengthen self-esteem and practical tools

for nurturing a positive self-image. Through

interactive exercises, reflective discussions,

and personalized feedback, she guided

attendees in recognizing their inherent

worth and building resilience. Participants

left the workshop equipped with

actionable insights and a renewed sense of

confidence, empowered to apply these

strategies in their daily lives.

Pre-Conference Workshop: 03 Empowering Your Self-Esteem

As part of the post-conference activities of the

International Conference of the Pakistan Psychological

Association (PPA), a workshop titled "Self-Compassion

for Professional Growth" was conducted by Ms. Mahwish

Iqbal, Lecturer at the Center for Well-Being and Positive

Psychology, and moderated by Ms. Yumna Qureshi.

The workshop emphasized the importance of

self-compassion in reducing burnout, enhancing

resilience, and achieving professional excellence.

practical strategies to integrate self-compassion into their lives and engaged in

interactive discussions that made the session both relatable and impactful.

The conference and workshop exemplified the ongoing commitment to fostering

psychological well-being and professional development, leaving attendees inspired

to embrace self-compassion as a tool for growth.

The Institute for Art & Culture, in collaboration with the

Pakistan Psychological Association, organized an

insightful and impactful pre-conference workshop titled

"Healing through Forgiveness" conducted by Ms. Aqsa

Shabbir. This workshop delved deeply into the concept

of forgiveness, emphasizing its essential role in fostering

emotional and psychological well-being.

The workshop highlighted the profound healing

potential of forgiveness, showcasing how it can help

individuals break free from the cycle of resentment, anger, and emotional pain. A key

focus was on equipping attendees with evidence-based and practical strategies to

incorporate forgiveness into their daily lives. These strategies aimed to facilitate

emotional release, rebuild trust, and promote inner peace.

Ms. Amna Saleem, a Lecturer at the Center for

Well-Being and Positive Psychology, made a significant

contribution to the 15th International Conference of the

Pakistan Psychological Association by leading a

pre-conference workshop on the topic “Empowering

Your Self-Esteem”.

She effectively engaged with participants, exploring

evidence-based strategies to enhance self-esteem

and offering practical tools for nurturing a positive

self-image. The insights shared during the interactive discussions were not only

informative but truly inspiring. A special thanks is extended to Ayesha Haider, whose

grace and professionalism as moderator significantly enriched the workshop

experience.

Post-Conference Workshop: 02 Navigating Student Challenges:

A Guide to Well-Being

Ms. Ayesha Haider, a Lecturer at the Center for

Well-Being and Positive Psychology, made a significant

contribution to the 15th International Conference of the

Pakistan Psychological Association by leading a

post-conference workshop on the topic “Navigating

Student Challenges: A Guide to Well-Being”.

Pre-Conference Workshop: 01 Achieving Peace with Calm Mind

15th International Conference of the Pakistan Psychological

Association: "Navigating Applied Fields of Psychology,"

Post-Conference Workshop: 01 Self-Compassion for

Professional Growth

The workshop was thoughtfully designed to

address the psychological, emotional, and

academic challenges faced by students,

offering practical strategies, coping

mechanisms, and tools to enhance their

well-being and overall mental health.

During the session, Ms. Aisha Haider shared

her expertise and insights, drawing from

her extensive experience in the field of

positive psychology and her commitment

to fostering resilience and personal growth

among students. The workshop provided a

platform for participants to engage in

meaningful discussions, share their

experiences, and gain valuable skills to

support their own well-being and the

well-being of those they mentor. Ms.

Aisha Haider’s dynamic facilitation

encouraged a collaborative learning

environment, allowing for practical

application of well-being concepts in both

academic and everyday life.

Editor:

Yumna Qureshi

Lecturer

Associate Editor:

Ayesha Haider

Lecturer

Design Department:

Creative Cell

EDITORIAL BOARD

(042) 111 111 822 | https://iac.edu.pk

7.5 Km from Thokar Niaz Baig,

Main Raiwind Road, Lahore.

CONTACT

@iacofficials

NAWAL.BASHIR@IAC.EDU.PK

NAWAL BASHIR

From the Counselor’s Desk: Maximizing Your

Winter Break: Tips for a Relaxing and

Rejuvenating Time

Dear Counselor:

How do I?

Dear Counselor, what can I do to establish

healthy boundaries with others?

The Art of ‘Unplugging’: How a Digital Detox Can

Benefit Your Well-Being

In our digital age, the constant use of smartphones, computers, and other electronic

devices can overwhelm our minds and drain our energy. A digital detox offers a

refreshing break from the screen-induced clutter and a chance to reconnect with

ourselves and the world around us.

By intentionally unplugging, we can significantly benefit our well-being. This pause

allows us to reduce stress, improve mental clarity, and enhance our focus. Taking a

break from digital devices helps reset our minds, giving us the space to relax and

recharge.

Whether it’s spending time outdoors, engaging in physical activities, or simply being

present with loved ones without distractions, unplugging allows us to foster deeper

connections and enjoy the moment. Embracing the art of ‘unplugging’ helps

rebalance our lives, promoting a healthier lifestyle. It provides an opportunity to

reflect, recharge, and engage in more mindful living, leading to a greater sense of

peace and fulfillment.

Taking a digital detox can ultimately help us cultivate a more intentional and

balanced approach to our daily lives.

Time: 15-20 minutes

Goal: Quickly reduce stress and foster mindfulness by engaging your senses.

Instructions:

Take a few deep breaths to center yourself.

Identify:

• 5 things you can see (colors, shapes, patterns).

• 4 things you can feel (textures, surfaces, air).

• 3 things you can hear (near or distant sounds).

• 2 things you can smell (subtle or strong scents).

• 1 thing you can taste (lingering flavor or water).

Reflect briefly on how this exercise made you feel.

This quick, mindful pause can help refresh your mind and reduce stress.

Dear Reader,

Establishing healthy boundaries is

essential for maintaining balanced

relationships and protecting your

emotional well-being. Start by

understanding your limits—reflect on

situations that make you feel

uncomfortable, overwhelmed, or drained,

as these indicate where boundaries are

needed. Once identified, communicate

your boundaries clearly and respectfully,

using “I” statements such as, “I need some

time to myself after work to recharge.”

Consistency is key; if someone crosses

your boundaries, politely remind them of

your expectations to reinforce them.

Learning to say no is another crucial

aspect of boundary-setting. It’s not

selfish, but an act of self-care that allows

you to prioritize your needs. Additionally,

recognize and address boundary

violations directly, expressing how certain

actions affect you. Finally, remember to

set boundaries with yourself, avoiding

overcommitment and ensuring self-care.

Building healthy boundaries takes time

and practice, but it’s vital for fostering

mutual respect and maintaining

emotional balance in your relationships.

Warm Regards,

Aqsa Shabbir

Counselor

As we approach the upcoming winter break, it’s a time many students eagerly look

forward to. This break offers a wonderful opportunity to relax, recharge, and take a step

back from the usual routines.

Whether you’re planning to spend quality time with family, indulge in a favorite hobby,

or simply enjoy a peaceful moment in a cozy setting, there are many ways to make the

most of this time. Consider exploring new interests, like reading a book, practicing

mindfulness, or taking a leisurely walk outdoors.

Reflecting on the past year and setting positive intentions for the future can also be

incredibly beneficial during this season of quietude. Here’s what one can do: nurture

connections with loved ones, both near and far, and prioritize self-care.

Embrace the opportunity to unwind and rejuvenate, and return to the new year feeling

refreshed and ready to take on new challenges. Here’s to a restful and fulfilling winter

break for all!

AMNA.SALEEM@IAC.EDU.PK

AMNA SALEEM

Student Testimonial

5-Sense Grounding Exercise

JIQRA812@GMAIL.COM

IQRA JAMIL

My experience with the Center for Well-Being and Positive Psychology has always

been incredible. The soft skills courses here provided me with practical tools to

enhance my emotional resilience and adopt a positive mindset. The thoughtful

classes and activities encouraged me to explore new perspectives and challenge my

limits in a supportive environment. The facilitators’ genuine care and expertise made

a profound impact, empowering me to embrace positivity and well-being in everyday

life. I’m grateful for this life-changing experience and highly recommend the center to

anyone seeking personal growth and balance.