01
Federally Chartered
Degree Awarding Institute
Recognized by Higher Education Commission (HEC)
NEWSLETTER
VOL-II | ISSUE-10 | October 2024
CENTER FOR WELL-BEING AND POSITIVE PSYCHOLOGY
In 1995, Dominique Bauby, the 45 years old French writer suffered from a fatal stroke. It
resulted in virtually total paralysis, and he became dependent on hospital staff and
machinery. The only muscle under his control was his left eyelid. By telegraphing a
series of blinks he communicated to the nursing staff that his mind was still alive. They
responded to this subtle message and began reciting to him alphabets to which Bauby
would blink if he wanted those letters to be written. His friends and editors were so
impressed that they proposed he use the method to write a book about his condition.
The result is Le Scphandre et le Papillon (The Bubble and the Butterfly), a remarkable
137-page account of his locked-in-life. Less than 72 hours after readers and critics alike
hailed it as a triumph, Bauby died.
He writes movingly of the suffering and depression his condition induced.
“I would be the happiest man in the world if I could just properly swallow the saliva that
permanently invades my mouth”. During one of visits from his children, he relates the
unbearable feeling of being sealed in his bubble: “ Theophile, my son is calmly sitting
down there, his face 50 cm from my own, and I, as a father, do not have the simple right
to touch his thick hair….to hold tight his warm little body……” .This story reflects the
common human being’s tendency to take things for granted, which minimizes
happiness. Dostoevsky said, “Man counts his troubles but does not count his blessings”.
Interest in happiness goes back to many centuries. In 2500, Socrates said, “Not only is
knowledge virtue, but virtue itself is identical with happiness, for a man who is doing
that what is right is doing that which is for his own good, resulting in happiness”.
Socrates thought that life’s highest good was happiness.
Human beings share a common quest to be happy. Happiness is something that all
human beings, from time to time have wondered about and, in some way, pursued. The
subject of happiness commands immense interest and importance for human beings.
Hundreds of books and thousands of articles have been written on this subject. In
Aristotle’s Ethics, happiness is discussed right from Book One. It is mentioned in
Bhagawad Gita numerous times. The success of such books as Your Erroneous Zones,
As a Man Thinketh, Acres of Diamonds and How to Stop Worrying and Start Living show
how much interested people are in improving their lives and achieve happiness. There
can be no doubt that the desire to be happy is universal and every person wants to be
happy. “Man wishes to be happy,” wrote Pascal, “and only wishes to be happy, and
cannot wish not to be. “ In his book The Art of Happiness, Dalai Lama says that
happiness is the most important thing in the world.
In 1911, Hugh Black wrote a book called Happiness. In 1927, William Phelps published a
book by the same name. This contains valuable ways to achieve happiness. For
example, he says that the principle of happiness should be like the principle of virtue; it
should not be dependent on things but be a part of personality.
In Search of Happiness: Part-I
DR. TANVIR AHMAD RANA
VISITING PROFESSOR OF MENTAL HEALTH
STAFFORDSHIRE UNIVERSITY, UK: & WAGNER COLLEGE, NEW YORK
A Glimpse of Positive Psychology in Action
Among Us
Y U M N A .QURESH I @ I A C.EDU.PK
Y U M N A QURESH I
This month, I want to take a slightly different approach with the newsletter. Rather than
diving into a particular topic, I’d like to share something close to my heart: how I see
positive psychology come to life within my own team members.
Each month, as I begin working on the newsletter, I’m met with a surge of enthusiasm
from every team member. It’s a contagious energy that uplifts the entire atmosphere
and brings our work to life. The moment the planning begins, a delightful anticipation
fills the air, and before long, playful debates spark. Each person, passionate about our
mission, competes for the chance to contribute. Who will submit an article this month?
Who will answer the questions in the counselor’s corner? The banter, full of good humor
and friendly competition, brings a warmth to our teamwork that words alone can’t
describe.
This monthly ritual embodies the very essence of positive psychology. The camaraderie
and shared enthusiasm we experience are testaments to a commitment not only to
our work but to one another. We lift, challenge, and celebrate each other’s strengths.
This newsletter has become more than a collection of articles and resources; it’s a
reflection of our collective joy, resilience, and growth—a mirror of the very principles we
aim to inspire in others. Witnessing this every month is a privilege, and it reaffirms for
me how meaningful our work is.
*To be continued on the next page
A Warm Welcome to
Prof. Dr. Najma
Najam:A New
Chapter ofLeadership
I, Prof. Dr. Shabbir Ahmed Rana, HOD: Center
for Well Being and Positive Psychology
(CWPP), along with my dedicated team,
extend our heartfelt congratulations and a
warm welcome to Dr. Najma Najam, as she
assumes her role as the Pro Vice-Chancellor
of Institute for Art and Culture, Lahore.
Dr. Najma Najam's distinguished career and
remarkable contributions to academia and
leadership are a true inspiration.
The Center for Well Being and Positive
Psychology looks forward to collaborating
with Dr. Najma Najam in fostering a culture
of positivity, mental well-being, and
academic growth across our institution.
Together, we aspire to make impactful
strides that align with our shared mission of
creating a thriving and inclusive
educational environment.
Once again, welcome to the IAC family, Dr.
Najma Najam. We are excited to embark on
this journey of progress and transformation
under your guidance and leadership.
Happiness is the only sanction of life; where happiness fails, existence remains a
mad and lamentable experiment. George Santayana (1863 –1952)
TANVIR_RANA@HOTMAIL.COM
Prioritizing Mental
Health at the
Workplace
AROOJ.ARSHAD@RIPHAH.EDU.PK
RIPHA INSTITUTE OF CLINICAL AND
PROFESSIONAL PSYCHOLOGY (RICPP)
DR AROOJ ARSHAD
ASSOCIATE PROFESSOR (HOD)
In the name of Allah, the Most Gracious,
the Most Merciful.
Today, on the 10th of October, Mental Health
Day is celebrated globally. This year, we will
share some information on how you can
prioritize mental health in the workplace. As
you all know, the workplace plays a very
important role. However, challenges here,
like feeling stressed out, burnt out, or left
alone in all the chaos, can take a toll.
Sometimes, you may feel that your
supervisor is biased, which might lead to a
desire to take out all your aggression on
your subordinate. But try not to do this.
Instead, try to adopt a few helpful tips. First,
it is important to handle situations with
patience. Take a pause in every situation
when you are about to react or respond.
Think for a moment and then react.
ZAINABZUBAIR1001@GMAIL.COM
ZAINAB ZUBAIR
Discovering the Center for Well-Being and
Positive Psychology has been truly
transformative for me. Their innovative
approach and nurturing environment have
empowered me with practical strategies to
boost my mental well-being and overall hap-
piness. The soft skills classes have equipped
me with tools like mindfulness
practices and techniques, which I now use
daily to manage stress and maintain focus.
What sets the Center apart is not just their
expertise but their genuine care for each stu-
dent. The counselors create a supportive
space where I feel genuinely heard and
encouraged. This center has helped me build
Student Testimonial
2020
Although the effects of positive or negative events cannot be denied, researches have
shown that the effects vary among different people. Apart from their intensity they
differ in their duration as well. The important thing for people to understand is that they
are responsible for their feelings, regardless of what is happening in their lives. Happy
people have problems, just like unhappy people. Instead of dissipating their energies
worrying over those problems, they concentrate on solving them with a positive
attitude. This simple understanding would positively impact the individual.
A successful and happy life does not result from chance, but from a succession of
successful and happy days. Happy people do not set to work because they are
inspired but become inspired because they are working. They don’t waste time waiting
for motivation. The great German composers, Beethoven, Wagner, Bach and Mozart,
settled down day after day to the job at hand. This enabled them to overcome
boredom and handicaps and unhappiness.
Happy people are aware of situations which are enemies of happiness: avarice,
ambition, envy, anger and pride. Petrarch said: “If those enemies were to be banished,
we should infallibly enjoy perpetual peace.”
Avarice comes from believing that you need certain things when you probably don’t,
and from the feeling that what you depend on will be taken from you. Its fine to be
ambitious, but excessive ambition can lead to you to set unattainable goals. Pursue
your objectives at a pace suited to your temperament. Envy comes from an irrational
comparison of what others have achieved and what you have achieved. Anger can
envelop you and destroy your happiness. Whenever you become angry, review what
has happened. Has somebody ignored or criticized you? Should that bother you? Must
you depend on others’ opinion? Have you allowed others to control your behaviour?
Pride develops from a need to impress yourself and others with qualities you lack. The
mature individual acknowledges his limitation, acts humbly, and tolerates differences
with others.
During my thirty-six years of clinical practice as a psychiatrist and
psychotherapist, I have spent thousands of hours working intimately with individuals
who have psychological problems and are profoundly unhappy. My clients are
distressed and miserable. Their life stories are often full of unhappiness. They discuss
about their painful problems, relationship difficulties, broken love affairs, marital
conflicts and illicit drug problems. They complain about life’s injustices and
cruelties and their inability to cope with day-to-day problems.
People I meet in my psychiatric practice express their guilt of past and fears of future.
Many of them are well aware that the past cannot be changed but somehow, they
cannot let it go.
Likewise, I have met numerous people in my clinics who are postponing their
happiness for future. Unhappiness is present in overwhelming proportions among the
general public. As the famous Swiss psychiatrist Carl Jung remarked, “The greatest
affliction affecting mankind isn’t serious mental illness—but the general uneasiness
and unhappiness that is so prevalent in our society”.
I am not denying the existence of pain, grief, sickness and economic problems. All of
these can cause unhappiness. This article aims to minimize the hurt subsequent to
these hard realities of life and make life less unhappy. I have attempted to provide
practical suggestions and steps to overcome unhappiness. Obviously, I cannot give
specific directions which will suit every reader. Nor do I claim that everybody who reads
my article will immediately become a happy person. In order to become happy, one
has to first understand the principles and then to implement them into practice.
This article should at least enable all the readers to start their journeys on those
pathways. In future parts of my article, I shall discuss formal definitions of happiness,
the philosophical concepts of happiness and psychological studies. Finally, I shall
provide some specific and pragmatic strategies to enhance happiness.
World Mental Health Day: 10.10.24
Promoting Workplace Wellness
and Positive Practices
The Center for Wellbeing and Positive
Psychology Team organized a highly impactful
Mental Health Day, focusing on the theme
"Mental Health at the Workplace." This theme
underscores the critical importance of mental
health and well-being within professional
environments, highlighting its role in benefiting
not only individual staff members but also
organizations and the broader community.
The event aimed to raise awareness about
mental health challenges in the workplace,
promote supportive practices, and encourage
organizations to adopt strategies that foster a
culture of well-being.
A key highlight of the event was the presence
of two esteemed guest speakers, whose
insights and expertise added immense value:
• Prof. Dr. Najma Najam, a distinguished
academic and practitioner, shared her
profound knowledge of mental health,
shedding light on strategies to address
workplace stress and enhance emotional
esilience.
• Prof. Dr. Iftikhar Ahmad, a highly experienced
professional, delivered an engaging session on
fostering positive organizational environments
and the role of leadership in supporting
employee well-being.
Both speakers provided practical
recommendations for integrating mental
health initiatives into workplace policies,
sparking meaningful conversations among
participants.
The event successfully reinforced the
importance of a holistic approach to
workplace wellness and reflected the Center’s
unwavering commitment to promoting mental
health awareness and fostering positive
psychological practices.
Secondly, positivity is very important. Whenever you start communicating, try to
communicate in a healthy way. Use positive gestures and keep a smile on your face to
help create a pleasant environment in your workplace.
Thirdly, set clear boundaries. To maintain balance at your workstation, the most
important thing is to set boundaries. Do not bring work-related baggage into your
family life, and if there are family issues, do not carry them into your workstation.
Lastly, keep your mood uplifted. If you enjoy planting, keep some plants around your
workstation to make it beautiful and to help maintain your mental health.
Apart from this, if you are facing any issues at your workstation, seek expert opinions
and professional consultation. Avoid consulting random people who may not give
your concerns the attention they deserve, leaving your case unaddressed.
Thank you so much.
*To be continued in Part-II
This Award is for YOU! Employee of the Month
We are thrilled to celebrate Mr. Hanif, our exceptional Supervisor-General
Administration, as Employee of the Month!
His exemplary leadership, meticulous attention to detail, and unwavering
commitment to excellence have made a significant impact. From ensuring smooth
administrative operations to handling challenges with grace, he exemplifies
professionalism and dedication.
We deeply appreciate his outstanding contributions to our organization.
Congratulations, Mr. Hanif! Your hard work and positive influence inspire us all. Keep up
the great work!
MR. HANIF
03
BOOK R ECOMMEN D A TIO N
If you're exploring the transformative power
of positive psychology, the Handbook of
Positive Psychology, edited by C.R. Snyder
and Shane J. Lopez, is a must-read. This
comprehensive resource serves as a
cornerstone text, offering profound insights
into the scientific underpinnings of what
makes life worth living.
The book synthesizes decades of research,
covering topics such as resilience,
optimism, strengths-based approaches,
and the application of positive psychology
in various fields, including education,
healthcare, and workplace settings. It is a
treasure trove for psychologists, educators,
counselors, and anyone interested in
fostering well-being and enhancing
human potential.
What sets this handbook apart is its
integration of empirical evidence with
practical strategies. Each chapter is
penned by experts in the field, ensuring a
rich, multidimensional perspective.
Whether you're an academic, a
practitioner, or a curious reader, the
Handbook of Positive Psychology will inspire
you to apply these principles to your own
life and work.
A recommended addition to your library,
this book is a gateway to understanding
how positivity and human flourishing can
create a better world.
Mindfulness Nature Walk Activity
Time: 30-45 minutes
Key Words: Mindfulness, Nature, Stress
Reduction, Relaxation, Present Moment,
Sensory Awareness.
Goal: To relax, reduce stress, and improve
mental clarity by combining mindfulness
with the calming effects of nature.
Instructions:
• Find a quiet, natural setting such as a
park, trail, or your backyard.
• Start with deep breaths, inhaling through
your nose and exhaling through your
mouth.
• Engage your senses: notice colors sounds,
textures, and smells around you.
• Walk slowly, paying attention to each step
and your body’s movements.
• When your mind wanders, gently refocus
on your surroundings and breathing.
• After your walk, sit quietly and reflect on
your experience, writing down any thoughts
or feelings.
Handbook of Positive
Psychology
ANUM.AZHAR@IAC.EDU.PK
Cognitive biases are systematic patterns of deviation in judgment that occur when
individuals process and interpret information. These mental shortcuts, or heuristics,
often help us make quick decisions, but they can also lead to flawed reasoning and
inaccurate conclusions. Understanding cognitive biases is crucial, as they significantly
influence our choices in daily life, from personal relationships to business strategies.
One common bias is the confirmation bias, where people seek out information that
aligns with their preexisting beliefs and ignore evidence that contradicts them. This
can limit our ability to make objective decisions, as we unknowingly reinforce our
viewpoints. Another example is the availability heuristic, where individuals assess the
probability of an event based on how easily they can recall similar instances. For
instance, after hearing about a plane crash, someone might overestimate the risks of
flying despite statistical evidence showing air travel is safe.
Psychologist Daniel Kahneman, a pioneer in the study of cognitive biases, stated, “We
are prone to overestimate how much we understand about the world and to
underestimate the role of chance in events.” This insight highlights how biases can
distort our perception of reality. Similarly, Nobel laureate Richard Thaler demonstrated
how cognitive biases influence financial behavior, leading to suboptimal decisions like
under-saving for retirement.
Cognitive biases are natural, but awareness can reduce their impact. By questioning
assumptions, seeking diverse perspectives, and relying on evidence, we can make
more informed decisions. This improves our judgment and promotes clearer thinking
and effective decision-making.
Cognitive Biases: How They Shape Our Decisions
RIDA.BIBI@IAC.EDU.PK
RIDA BIBI
Ethical Consideration: Shaping Your Character and
Personality
The session titled "Ethical Consideration: Shaping Your Character and Personality,"
hosted by the Center for Well-Being and Positive Psychology, was a significant
opportunity for students to delve into foundational principles of ethics and character
development. Led by Ms. Amna and Ms. Nawal, the session aimed to enlighten
participants about the essential norms that shape ethical behavior and personal
integrity.
Through engaging discussions and practical insights, students gained valuable
perspectives on integrating these principles into their daily lives. The session
emphasized the importance of ethical awareness in nurturing a strong and principled
personality. Participants learned how ethical considerations not only influence
individual behavior but also contribute to building a cohesive and responsible
community.
Ms. Amna and Ms. Nawal's guidance was instrumental in fostering a deeper
understanding of ethical norms, encouraging students to reflect on their values and
choices. The Center's initiative highlights its commitment to holistic education,
empowering students to cultivate character traits that align with ethical standards.
This session was a testament to the Center's dedication to fostering ethical leadership
and personal growth among its student body.
confidence in facing life's challenges with resilience.
I recommend the Center for Well-Being and Positive Psychology to anyone seeking to
cultivate a positive mindset and lead a fulfilling life. It's been an invaluable resource on
my journey towards greater well-being and personal development.
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
AQSA.SHABBIR@IAC.EDU.PK
AQSA SHABBIR
From the Counselor’s Desk: The Importance of
Good Sleep for Academic Success and
Well-Being
Dear Counselor:
How do I?
Dear Counselor, how do I practice
self-care on a tight budget?
The Psychology of Motivation: What Drives Us?
Motivation is the driving force behind our actions, influencing everything from
achieving goals to pursuing personal passions. Understanding what motivates us is
key to unlocking potential and enhancing performance in various aspects of life.
Psychologists often divide motivation into two main categories: intrinsic and extrinsic.
Intrinsic motivation arises from within and is fueled by personal satisfaction or interest
in an activity. For example, a student studying a subject they love does so out of
curiosity and passion. On the other hand, extrinsic motivation comes from external
rewards or pressures, such as earning a grade, receiving praise, or meeting deadlines.
Theories like Maslow’s Hierarchy of Needs shed light on how our motivations evolve,
starting with basic needs such as food and safety, progressing toward higher-level
aspirations like self-actualization. Similarly, Self-Determination Theory emphasizes
the importance of autonomy, competence, and relatedness in fostering sustainable
motivation.
As Carl Rogers stated, “The good life is a process, not a state of being. It is a direction,
not a destination.” This highlights the importance of continuous growth and
self-discovery in motivation. Likewise, psychologist Albert Bandura noted, “Self-belief
does not necessarily ensure success, but self-disbelief assuredly spawns failure.”
Understanding motivation allows individuals to identify what truly drives them and
align their actions with their goals. Whether it’s the joy of learning, the pursuit of
rewards, or a desire to connect with others, harnessing the power of motivation can
lead to personal growth, resilience, and meaningful achievement.
In a soft skills class focused on active listening, there was a moment that turned into a
memorable lesson about the importance of being present. As the teacher, Ms. Nawal,
was explaining the principles of active listening, she noticed a few students whispering
and giggling in the back row.
Ms. Nawal paused mid-sentence and said, "Alright, let's put our active listening skills to
the test, shall we?" The room fell silent as she gestured towards the chatty group. "You
three," she said with a playful grin, I'll be telling a story, and I expect your full attention.
No distractions allowed.
As Ms. Nawal began her tale, weaving a narrative about a clumsy cat's adventures, the
mischievous trio struggled to contain their laughter. However, Ms. Nawal's captivating
storytelling soon had them hooked, hanging on her every word.
Suddenly, she stopped abruptly and turned to the group. "Alright, what did I just say?"
she asked, catching them off guard. With sheepish grins, they struggled to recall the
details of the story. Ms. Nawal chuckled and gently reminded them that active
listening means fully engaging with the speaker, not just hearing words but truly
understanding and processing them.
From that moment on, everyone was more mindful of their listening habits, realizing
that being present in the moment isn't just a soft skill; it's the key to meaningful
communication and connection.
Dear Reader,
Start by focusing on the basics of
well-being, such as sleep and exercise.
Establish a regular sleep routine and
create a comfortable, calming bedtime
environment. For physical activity, explore
free or low-cost options like walking,
jogging, or following exercise videos on
YouTube.
Mindfulness and relaxation techniques are
often free and helpful. Consider practicing
meditation using free apps or doing
deep-breathing exercises. Eating well on a
budget is possible with planning. Buy
whole foods like fruits, vegetables, and
grains which are often less expensive and
nutritious. Cooking at home helps save
money and control ingredients.
Engage in hobbies that bring you joy and
relaxation, like reading, writing, drawing, or
gardening. Libraries are excellent for
borrowing books, movies, and games for
free. Spending time in nature, whether
walking in parks or enjoying your
backyard, has a calming effect and can
reduce stress.
Journaling helps with self-reflection and
stress relief. Write about your thoughts
and keep a gratitude journal. Set
boundaries to protect your mental health
and prioritize activities that replenish your
energy. Self-care is about small,
consistent efforts to nurture well-being. By
incorporating these strategies, you can
care for yourself without breaking the
bank.
Warm Regards,
Ayesha Haider
Head Counselor
In today’s fast-paced academic world, it’s easy to undervalue the role of quality sleep.
However, getting sufficient rest is a cornerstone of both academic success and overall
well-being.
Sleep directly impacts memory, concentration, and problem-solving skills—abilities
essential for learning and academic performance. During sleep, your brain processes
and consolidates information, preparing you to tackle challenges with clarity and
focus. On the other hand, sleep deprivation can lead to difficulty retaining information,
reduced creativity, and even emotional instability.
Beyond academics, good sleep is vital for mental and physical health. It helps regulate
mood, reduce stress, and strengthen the immune system. A consistent sleep routine
fosters resilience and energy, enabling you to thrive in all areas of life.
Remember, success doesn’t come from sacrificing sleep but from prioritizing it. Make
rest a non-negotiable part of your routine, and watch how it transforms your
productivity and well-being.
SHAMSA.AHMAD@IAC.EDU.PK
SHAMSA AHMAD
Ears Wide Open: A Fun Approach to Active
Listening
SYEDMEHDIHUSSIANRAZA12@GMAIL.COM
SYED MEHDI HUSSIAN RAZA
