01
Federally Chartered
Degree Awarding Institute
Recognized by Higher Education Commission (HEC)
NEWS LETTER
VOL-II | ISSUE-9 | SEPTEMBER 2024
CENTER FOR WELL-BEING AND POSITIVE PSYCHOLOGY
The True Power of Positive Thinking:
Beyond Myths and Misconceptions
Y U M N A .QURESH I @ I A C.EDU.PK
Y U M N A QURESH I
Dear Readers,
In a world where the concept of positive thinking is widely celebrated, it’s important to
discern its true value from the myths that often surround it. One common
misconception is that maintaining a perpetually positive outlook will shield us from life’s
challenges. However, this belief can lead to toxic positivity, where negative emotions
are suppressed rather than addressed. Positive thinking, in its healthiest form, is not
about denying difficulties but about facing them with resilience and hope. This
balanced approach, often referred to as realistic optimism, acknowledges the
existence of challenges while maintaining the belief that positive outcomes are
possible.
Another myth is the idea that positive thinking alone can manifest success, a notion
popularized by concepts like the Law of Attraction. While a positive mindset can
certainly influence our behavior and interactions, it is the actions we take, guided by
this mindset, that truly lead to change. Positive thinking should inspire us to set realistic
goals, develop actionable plans, and adapt in the face of setbacks, rather than relying
solely on wishful thinking.
Ultimately, the power of positive thinking lies in its ability to motivate and sustain us
through challenges, not in its ability to magically alter circumstances. By embracing a
balanced approach that combines optimism with action, we can harness the true
potential of positive thinking. It’s this integration of hopeful thinking and purposeful
action that leads to genuine well-being and success, rather than the unrealistic
expectation of constant positivity or effortless outcomes.
POWER OF
RESILIENCE
NAILA JAMIL
NAILA.JAMIL@GIU.EDU.PK
Resilience is humans amazing ability to
bounce back and even flourish in the face
of serious life challenges. Many people may
not know they possess resilience until
confronted with trauma or crisis.
Maintenance, recovery, or improvement in
mental or physical health following a
challenge is identified as resilience
(Baumgardner, 2009).
Think about the elasticity of a rubber band:
you can stretch it until it seems it might
break, but then it returns to its original
shape, completely unchanged and
unharmed. That’s resilience!
A resilient person is someone who has
strong coping skills and is able to marshal
their available resources, ask for help when
needed, and find ways to manage the
situation they are facing. People with
psychological resilience are able to use
their skills and strengths to respond to life's
challenges. It does not mean that resilient
people are suffering from Alexithymia.
People with resilience do not experience
less distress, grief, or anxiety than other
people do.
Instead, they use healthy coping skills to
handle such difficulties in ways that foster
strength and growth, often emerging
stronger than they were before.
MIRFANKISANA@GMAIL.COM
PSYCHOLOGIST, ENTREPRENEUR, PHILANTHROPIST
GENERAL SECRETARY: PAKISTAN PSYCHOLOGICAL ASSOCIATION
Altruistic Love and Subjective Well Being
Social scientists have found several ways to achieve happiness, but for me, the best
and easiest way to remain happy in life is Altruistic Love.
It is defined as selfless concern for the sufferings of others, acting for their welfare,
supporting or benefiting deprived humans with genuine kindness, and being present
at the moment of need. This behavior basically stems from Altruism: a term which was
developed by a French Sociologist, named Auguste Comte in the early 1850’s. The
terms, altruism, generosity, empathy and compassion sound similar, yet it is important
to differentiate between these four.
Altruism love is an important moral value in every society and religion, although its
objective and method vary. Humans are not born selfish, as conventional wisdom may
suggest. In contrast, several theories propose that selfishness is inherited, present at
birth, and usually develops in infancy.
Today, scientists are exploring if altruistic love is present in our DNA or a slight variation
in a particular gene is associated with this behavior. This investigation has resulted in
the development of two new areas of study; Altruistic Biology and Altruistic Psychology.
Furthermore, it has been proven that societal norms, upbringing and personal beliefs
also influence this act of kindness. However, humans also need to be reprogrammed
to cooperate and help others as they grow up. Thus, this skill is worth developing at
later stage of life as well.
It is noteworthy that altruistic love is a very powerful force in the world. This can be
manifested in infinite ways, such as running your own NGO, arranging free medical
camps, giving donations, sponsoring education, arranging dowries for poor girls,
installation of mini water filter plants, providing food to hungry, sharing helpful
experiences, offering support, or giving an honest advice to someone, etc.
Modern research indicates that engaging in acts of altruism correlates with increased
positive emotions and higher life satisfaction, contributing to enhanced subjective
well-being. In short, if I had a choice of only one guideline to live by, I will choose: Be
regretful to die until you have won some victory for the well-being of humanity.
MUHAMMAD IRFAN KISANA
Ms. Shamsa, in her role as a teaching
assistant, has consistently gone above
and beyond in supporting both faculty
and students alike.
Her commitment to excellence is evident
in her meticulous attention to detail, and
her proactive approach to assisting in
the classroom. Ms. Shamsa's willingness
to help, and her positive attitude have
made her an indispensable part of our
academic community.
Beyond her role as a teaching assistant,
Ms. Shamsa has demonstrated a deep
passion for fostering learning and
growth among students.
We extend our heartfelt gratitude to Ms.
Shamsa for her hard work,
professionalism, and dedication to our
institution's mission.
Thank you, Ms. Shamsa, for being an
outstanding member of our team. Your
contributions are truly appreciated and
valued.
SHAMSA.AHMAD@IAC.EDU.PK
This Award Is For You
Faculty Of The Month
SHAMSA AHMAD
2020
Strengthening Mental
Health Initiatives:
A Fruitful Visit by the
Pakistan Psychological
Association Leadership
The Center for Well-Being and Positive
Psychology had the distinct honor of
welcoming Muhammad Irfan Kasan, General
Secretary of the Pakistan Psychological
Association, and Dr. Usman Rasheed Ch.,
Senior Executive of the Association. Their visit
proved to be highly enriching, marked by
engaging and insightful discussions that
delved into innovative strategies for
enhancing mental health programs.
We are deeply grateful to Mr. Kasan and Dr.
Usman for sharing their expertise,
experiences, and forward-thinking ideas,
which have provided a fresh perspective on
how we can further strengthen our mental
health initiatives. Their commitment to
advancing the field of psychology and their
dedication to fostering well-being in
communities are truly commendable. Their
valuable insights, coupled with their visionary
approach, have left an indelible impact on
our team, inspiring us to elevate our efforts in
promoting positive mental health. We are
confident that the collaborative spirit
cultivated during their visit will contribute
greatly to our ongoing mission of supporting
mental well-being in our community.
EMPOWERMENT &
AWARNESS: SEMINAR ON
SEXUAL HARRASMENT
PREVENTION
It is commonly seen that people recover from a traumatic event with the passage of
time. No doubt, it is true but recovery and resilience are two distinct patterns of
response: Recovery involves a period of clinically significant symptoms lasting at
least 6 months. The individual gradually returns to the level of mental health that
existed before the trauma or loss. Resilience involves short-term disturbances in a
person’s normal functioning lasting only for a period of weeks. This disturbance is
followed by a return to relatively stable and generally healthy functioning.
Resilience in the face of challenge is quite common and does not arise from
superhuman effort or abilities.
Impact of Resilience
“Even in the face of events that seem utterly unimaginable, resilience allows people
to marshal the strength to not just survive but to prosper and this ability makes them
unstoppable.” It is the mental reservoir of strength that people are able to call on in
times of need to carry them through without falling apart. Psychologists believe that
resilient individuals are better able to handle adversity and rebuild their lives after a
struggle. Those who lack resilience may become overwhelmed by traumatic experi-
ences. They may dwell on problems and use unhelpful coping mechanisms to deal
with them. Disappointment or failure might drive them to unhealthy, destructive, or
even dangerous behaviors. These individuals are slower to recover from setbacks
and may experience more psychological distress as a result. People who possess
resilience understand that setbacks happen and that sometimes life is hard and
painful.
They still experience the negativeemotions that come after a
tragedy, but their mental outlook allows them to work through these feelings and
recover. Self-regulation was the most powerful predictor of resilience.
Self-regulation refers to a person’s ability to guide and direct behavior toward
desirable goals over time and across varying situations. It involves the ability to con-
trol and modulate thinking, emotions, attention, and behavior. People with good
self-regulation skills are more likely to anticipate and proactively prevent stressful
situations from occurring, find ways to redirect and offset negative
emotions, and engage in effective problem solving as a coping strategy.
“There are dark shadows on the earth, but its lights are stronger in the contrast”
(Charles Dickens)
Become an unstoppable Man: A Resilient Individual
The six dimensions presented below describe psychological resilience. Do take these
small positive steps and gear up your life.
1. Self-Acceptance: A person who has a positive attitude toward himself or herself
and accepts all the varied aspects of self, including both strengths and
weaknesses, is psychologically an apt person.
2. Personal Growth: A person’s feelings of personal development and effectiveness,
and an openness to new experiences and challenges.
3. Purpose in Life: This involves having goals and beliefs that give direction to your
life. Your life has meaning and purpose, perhaps because of satisfying work, religious
beliefs, or devotion to a cause or to the needs of others.
4. Environmental Mastery: A feeling of competence and the ability to manage the
complexities of today’s fast-paced life. Mastery is reflected in a person’s
ability to create a personally suitable living situation.
5. Autonomy: Autonomous people are comfortable with self-direction, taking
initiative, and working independently. Such people possess internal standards that
guide their actions and allow them to resist negative social pressures from others.
6. Positive Relations with Others: People who have positive relationships—
focusing on quality rather than quantity—experience warm, satisfying, and trusting
interactions with others and are capable of empathy and intimacy.
By practicing these things with strong inclination to improve your life, you will
become a mark of power of resilience.
My experience with the Center for Well Being and Positive Psychology has been truly
transformative. The soft skills courses offered here have provided me with invaluable
strategies to enhance my mental and emotional well-being. The courses are expertly
designed, combining practical techniques with evidence-based insights that have
made a significant impact on my life.
One of the most important lessons I’ve learned is the concept of realistic optimism. I
used to believe that positive thinking meant ignoring challenges, but the Center has
shown me how to approach difficulties with resilience and hope. The mindfulness
practices I've adopted have become essential in managing stress and staying
present, even during tough times. The sense of community at the Center is
remarkable. The instructors and fellow students create a supportive environment that
encourages personal growth and open dialogue. This sense of belonging has been
incredibly motivating and has enriched my overall experience.
ALISHBAKHANKHEL@GMAIL.COM
Student Testimonial
ALISHBA KHAN KHEL
The Center for Well-Being and Positive
Psychology recently conducted an
awareness seminar on sexual harassment
specifically tailored for female students and
faculty members as per Higher Education
Commission Policy. The seminar focused on
educating participants about the different
forms of harassment and provided
comprehensive guidelines on how to
effectively report incidents. By raising aware-
ness and equipping attendees with practical
knowledge, the seminar aimed to empower
individuals and foster a safer academic
environment for all. This seminar
underscores the institute’s commitment to
promoting well-being and ensuring a
supportive atmosphere where everyone feels
respected and protected. Participants
appreciated the opportunity to learn and
engage in discussions that are crucial for
maintaining a positive and inclusive campus
environment.
In The Pursuit of Perfect: To Stop Chasing
and Start Living a Richer, Happier Life,
Tal Ben-Shahar presents a compelling
argument against the pitfalls of
perfectionism and advocates for a more
balanced, fulfilling approach to life.
Ben-Shahar, a renowned positive
psychology expert, contrasts the
detrimental effects of perfectionism with
the benefits of optimalism—a mindset that
values growth and learning over
flawlessness.
The book effectively blends psychological
research with practical advice, making
complex concepts accessible.
Ben-Shahar’s integration of real-life
anecdotes and exercises helps readers
apply the ideas to their own lives. He
emphasizes that perfectionism often leads
to anxiety and dissatisfaction, while
optimalism encourages resilience and
self-compassion.
Ben-Shahar’s argument is bolstered by his
accessible writing style and actionable
strategies. Readers are guided through the
process of shifting from a perfectionist
mindset to one that embraces
imperfection and personal growth. The
book's emphasis on accepting mistakes as
part of the journey toward happiness is
both refreshing and practical.
However, some readers might find the
repetition of core themes somewhat
redundant. Despite this, the recurring
emphasis reinforces the book’s central
messages, making them more impactful.
Overall, The Pursuit of Perfect is an insightful
and practical guide for those struggling
with the pressures of perfectionism. Tal
Ben-Shahar’s approach offers a valuable
perspective on achieving a richer, more
satisfying life by embracing imperfection
and focusing on what truly matters.
The Center for Well-Being and Positive Psychology recently held the 3rd Board of
Studies (BOS) for Psychology, chaired by the esteemed Prof. Dr. Shabbir Ahmad Rana.
The session brought together key experts and scholars to review and enhance the
curriculum, research directions, and overall strategic planning for the department.
We were honored to have external members Prof. Dr. Muhammad Yaseen and Prof. Dr.
Shahnila Tariq, whose valuable input added depth to the discussions. Their insights,
coupled with the expertise of our internal members, Mahwish and Nawal from the
Center, facilitated a fruitful exchange of ideas aimed at further strengthening our
academic and research programs.
This collaborative effort is a testament to the Center’s dedication to maintaining high
standards of education and its commitment to fostering a culture of academic
excellence in psychology. We extend our sincere thanks to all participants for their
contributions to shaping the future of our program and look forward to the
positive changes that will come.
03
Post-Traumatic Growth: How Positive Psychology
Helps Us Thrive After Adversity
Book Recommendation:
The Pursuit of Perfect:
To Stop Chasing and
Start Living a Richer,
Happier Life
MAHWISH.IQBAL@IAC.EDU.PK
AQSA.SHABBIR@IAC.EDU.PK
The Impact of Positive Psychology on Education:
Creating Happier, More Resilient Students
AMNA.SALEEM@IAC.EDU.PK
Post-traumatic growth (PTG) refers to the positive psychological changes that occur as a
result of struggling with highly challenging life circumstances. Unlike resilience, which is
about bouncing back to a previous state, PTG goes beyond recovery, enabling individuals
to reach a higher level of functioning, wisdom, and emotional strength. Positive psychology
plays a vital role in facilitating this transformation, offering tools and perspectives that help
individuals thrive after adversity.
One key aspect of PTG is finding meaning in difficult experiences. Positive psychology
encourages individuals to reframe trauma as a catalyst for personal growth, allowing them
to discover new values, purposes, and priorities. This shift in mindset often leads to an
enhanced appreciation for life, deeper relationships, and a stronger sense of personal
strength.
Gratitude, a core principle in positive psychology, also contributes to PTG. By focusing on the
aspects of life that remain positive despite hardships, individuals can nurture optimism and
develop emotional resilience. Mindfulness practices, another tool from positive psychology,
help individuals manage trauma-related stress by staying grounded in the present
moment.
Additionally, focusing on character strengths, such as bravery, perseverance, and hope,
empowers individuals to actively shape their post-traumatic journey. This sense of agency
fosters confidence in their ability to overcome challenges, thus promoting personal growth.
In essence, positive psychology offers a framework for transforming adversity into an
opportunity for growth, helping individuals not only recover but flourish after trauma,
leading to more fulfilling and meaningful lives.
Positive psychology, with its focus on strengths, well-being, and personal growth, has a
transformative impact on education. By integrating its principles into the learning
environment, educators can foster happier, more resilient students who are better
equipped to handle both academic and life challenges.
One of the key ways positive psychology benefits education is through cultivating a growth
mindset. This approach encourages students to view challenges as opportunities for
learning rather than failures, promoting resilience and perseverance. By focusing on their
strengths, students become more engaged and motivated, leading to greater academic
achievement and personal fulfillment.
Gratitude practices and mindfulness, central to positive psychology, also enhance
emotional well-being. Teaching students to appreciate positive aspects of their lives helps
reduce stress and anxiety, creating a more supportive and emotionally balanced
classroom environment. Mindfulness exercises allow students to manage their emotions,
improving focus and reducing distractions during learning.
Positive psychology’s emphasis on fostering positive relationships also plays a crucial role
in education. Encouraging kindness, empathy, and collaboration among students helps
build a sense of community, boosting their social and emotional skills. This not only
improves peer relationships but also increases students’ overall sense of belonging and
happiness in school.
Ultimately, by incorporating positive psychology into education, schools can cultivate not
only academic success but also emotional resilience and well-being, preparing students to
thrive in all aspects of life. The result is a generation of happier, more adaptable, and
mentally strong students.
3rd Board of Studies for BS Psychology
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
NAWAL.BASHIR@IAC.EDU.PK
NAWAL BASHIR
Message from the Counselor's Desk:
Gearing Up for the Next Semester
Dear Students,
Dear Counselor:
How do I?
Dear Counselor, how do I navigate
difficult conversations with
professors about grades or
academic concerns?
Reader’s Activity: Resilience Visualization
Time Required: 10 minutes daily for entries; 15 minutes weekly for reflection.
Keywords: Resilience, Visualization, Strength, Overcoming Challenges, Reflection
Goal: To enhance resilience by visualizing overcoming challenges and reinforcing
personal strength through guided imagery.
Instructions:
1. Create a Relaxing Space: Find a quiet and comfortable space where you can sit or
lie down without distractions. Ensure you have a few minutes to yourself each day.
2. Daily Visualization Practice: Each day, take 10 minutes to engage in a guided
visualization exercise. Close your eyes, take a few deep breaths, and imagine a recent
challenge you faced or are currently facing. Visualize yourself successfully
overcoming this challenge. Focus on the steps you take, the strengths you use, and the
positive outcome.
3. Embrace the Emotions: Allow yourself to fully experience the emotions and
sensations associated with overcoming the challenge in your visualization. Notice
how you feel more empowered and resilient as you visualize success.
4. Affirm Your Strengths: After the visualization, briefly note any insights or strengths
you recognized during the exercise. You can say positive affirmations aloud, such as
"I am strong and capable," to reinforce your sense of resilience.
5. Weekly Reflection: At the end of each week, spend 15 minutes reflecting on your
visualization experiences. Consider how the practice has impacted your ability to
handle real-life challenges and any changes in your perception of your own
resilience. This activity fosters resilience by helping you mentally prepare for and
visualize overcoming challenges, reinforcing your ability to cope and thrive.
Dear Student,
Navigating difficult conversations with
professors about grades or academic
concerns can be daunting, but with the
right approach, it can be a constructive
experience. Start by preparing thoroughly:
gather relevant materials like
assignments and feedback to support
your discussion. Request a private
meeting rather than addressing concerns
in public, ensuring a focused and
respectful dialogue.
During the meeting, be clear and specific
about your concerns. Provide concrete
examples and avoid placing blame.
Approach the conversation with a positive
and respectful attitude, showing that
you’re eager to understand and improve.
Listen actively to your professor’s
feedback and be open to their
suggestions.
Work together to develop an action plan
that addresses your concerns, such as
additional resources or revised deadlines.
Having a clear plan can help you stay on
track and demonstrate your commitment
to improvement.
Remember, professors are there to
support your learning, and a respectful,
well-prepared approach can foster a
productive discussion. If you need further
assistance, consider seeking support from
academic advisors or counseling services.
Warm Regards,
Ayesha Haider
Head-Counselor
As summer break winds down and we prepare to embark on a new semester, I hope
you’ve had the chance to relax, recharge, and enjoy some well-deserved time off.
Whether you traveled, spent time with loved ones, or simply took a break from the
academic grind, I trust that this summer has provided you with the rest and renewal
you needed.
Now, as we gear up for the upcoming semester, it’s time to shift our focus back to our
academic and personal goals. Transitioning from the ease of summer to the
demands of the school year can feel challenging, but with the right mindset and
preparation, you can start the semester strong.Here are a few tips to help you get
ready:
1. Reflect on Last Semester: Take a moment to think about what worked well and what
didn’t. Use these insights to set realistic goals and create a plan for the new semester.
2. Organize Your Space and Schedule: A tidy workspace and a well-structured
schedule can make a big difference in how you approach your studies. Plan out your
time, including study hours, extracurricular activities, and self-care.
3. Reconnect with Your Purpose: Remember why you’re here and what you’re
striving for. Revisit your long-term goals and let them guide your efforts this semester.
4. Ease Back into Academic Routines: Start reviewing materials or reading ahead to
gradually get back into the academic mindset. This will make the transition
smoother and less stressful.
As we approach the new semester, know that we are here to support you every step of
the way. Let’s make this semester one of growth, achievement, and well-being.
Looking forward to seeing you back on campus!
Warm regards,
Nawal Bashir
AYESHA.HAIDER@IAC.EDU.PK
