7 lessons I learnt by looking back at my teenage

by Komal Sharma, Freelance Contributor

 

Quite early in our life, based on hit and trial encounters with our environment we subconsciously start to settle ourselves on a particular approach towards dealing with situations we face in life. More often than not, it becomes our default system in how we manage ourselves in contextually similar situations. there are 7 such patterns that I have identified which help me to take a step-back from the situation I am in and look at it objectively. I use this to reflect, and to address it later;  in a healthier and more progressive manner.

 

1. Attachment style

All of us either have a secure or an insecure pattern in which we inter-personally attach to our family, partner, authority figure, subordinate etc. Every time we feel fearful, anxious, overwhelmed to an extent that it shuts down our normal functioning, it is time to be conscious of rapid changes in our bodily and psychological dynamics. Mostly we will find ways of dealing with this in the retrospective analysis of situations that aroused similar emotions within us in the past.

Mantra I follow: Identify problem area -> Detach from your maladaptive approach -> Critical identification of a better response –> And finally; mindful responding

2. Teach them how to love you and learn how to love them

“I don’t think it’s their mistake, maybe I cannot be loved”
“My partner is trying so hard but I don’t feel loved”
“We are happy, but not in love, not like ‘it was before”

We all have been there with our parents, friends, partners and others in our inner circle. It is a two-way process – come a little closer to them, try to reveal your held-back ways of receiving  love, hold out your arm when you need their re-assurance, the chances are that you will end up feeling better about your relationship with them. To have a ‘childish’ conversation of what you need and how you need it is radical in creating foundation of a secure relationship. Let there be nervousness of how they might react, but for that conversation to culminate into a fruitful conclusion, both the sides must yearn to know, share and cultivate the bond.

3. Sometimes give, give, give, and let go

Are you chasing a void of never realizing the outcome you ferociously set out to achieve?
Are you feeding the void with a lack of self-esteem born out of already having put in so much without having anything to show for it?
You are attached to a void that does nothing but disturb your mental peace
This void may be because of a person, desire, any interest or pursuit for which you have not only extended your abilities but also stretched yourself off limits; but without giving it enough time to give you back. Relax. Let go of your troubles. Let life unfold.

4. Pay attention to your emotions

Emotions need expression but more than that, they need articulation. If suppressed, they eventually leak through cracks; jeopardizing our work, relations, health and more.
Have you not had a moment when a friend starts talking in an odd and unexpected manner, and you’re just wondering what went wrong at your end?
It may be just that they had a heated exchange at the office, or they are just plain hungry. A psychological exercise as described by Dan Siegel may be helpful in such a situation– ‘name it to tame it’. If you are able to sit with the emotion and pass it through you while expressing through verbal, written, or kinesthetic modes, you have mastered your mind!

5. To be sensitive is bold

Only brave-hearts can endure paying detailed attention. It understates that they care and are willing to go an extra mile to understand. From slight changes in the immediate environment to energy draining human personalities, they are alert. This helps them to stay away or foresee a conflict and develop meaningful relationships which serve growth at both ends.
A sensitive person naturally evaluates the mood and accordingly, in a non-taxing manner is able to put forth their response. It is a skill highly regarded if you’d like to make most of ‘now’.

6. To be assertive is freedom

We often find difficult to communicate what we want or think is right, and it is arduous to even do that when we are not used to standing up for our needs. To be assertive is to put your own will with due respect and consideration which is critically reasoned well.
Assertiveness is the wisest of personal qualities any person can develop to express effectively. It is an integral element of communication style which improves relation to self (confidence & satisfaction for being heard) and others (self-worth & earned respect for managing emotions). The most powerful assertion is to say ‘No’ without pulling wrong chords.

7. Develop your night time routine

We all have heard about morning routines but little to no emphasis is given to a night routine. We wake up with the mood we sleep with – why not develop a regime that works for us?
It’s natural to witness events in our life beyond our control when there is awfully much to absorb all the time. A night routine which can be combination of few activities like reading novel or quotes, meditating, sipping an organic drink, reflecting on the present day, or reckoning to-do list for next day and more. You are a winner if you bring the agency of your life back before tomorrow starts-off!

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7 ways in which we delude ourselves

 

by Ridhi Murari, Freelance Contributor

 

Resistance stems from a deep and intense struggle between wanting to change and wanting to hold on to our habitual patterns of reacting, emoting and behaving; more often than not in a desperate attempt in protecting ourselves from facing our demons. When we actually confront a problem which is seen by us as unmanageable or difficult we fall into a pattern of deluding ourselves; here are 7 ways in which we do that:

 

 

  1. Publishing Odd Future GIF-downsized_largeREPRESSION When we forget things we find unpleasant, it is called repression. We all have incidents that shake our core from within, hitting us with the impact of a physical blow. This is where repression comes in. The thoughts that flow through our minds in this stage are typically, “Oh, I’m so mad at her that I can actually pick up a matchstick and burn her in hell, oh God, how did I become so violent? Let me not think of her this way. “

 

 

 

  1. sad love and hip hop GIF by VH1-downsized_large            SUPPRESSION- When one is aware that a particular feeling, thought, or want has made way into ones consciousness and yet they make a deliberate effort to not dwell on it―one, by not thinking about it (internally) and two, by not acting on it (externally). for eg a wife may be peeved about her husband’s behavior but because of some guests around her, she may control her reaction at that time. But one should also be aware of the possibility that these impulses and thoughts might make way again, and that they will need to be dealt with at the time that they do.

 

              

 

               

  1. world series no GIF by Brett Eldredge-downsized_large           DEPRIVATION- He has it and I don’t and the endless discourses on how the world is an unfair place to live in which follow; such comparison is inevitable, someone has the intangibles we want. This deprived state leads to complaining, resenting, and dwelling in a spiral of negativity and eventually, being exhausted by the process, seeking refuge in a sea of optimism through any means possible. PS- Beware of over-enthusiastic people, it’s often a reversal of the deprived state that makes them overjoyed.

 

 

 

  1. Brendan Fraser What GIF-downsized_large                   AMBIGUITY INTOLERANCE- “But you have to tell me what do I do next?” “If I knew what to do why would I come to you?”; to avoid those uncomfortable situations of awareness, reflection and introspection, we would do anything in the world for another being to dictate the steps of our life so I can later blame them for all of it. The degree to which an individual is comfortable with uncertainty, unpredictability, conflicting directions, and multiple demands. In essence, tolerance for ambiguity is manifest in a person’s ability to operate effectively in an uncertain environment.

 

                                                                                                                                                                              

  1. like GIF-downsized_large                                         INERTIA- “Okay, let’s do one thing since I’ve tried everything from my end, there is nothing more I can do so let it be. This is my fate and destiny, so what’s the point?”. This is the world of the inertia, of people who have given up and entered the realm of learned helplessness. The psychological meaning of the word “inertia” implies an indisposition to change – a certain “stuckness” due to human programming. It represents the inevitability of behaving in a certain way, to the extent that it may have been indelibly inscribed somewhere in the brain.
  2. routine GIF-downsized_largeROUTINE SEEKING- There are, among us, people who need to know what to do at each step. Bound by routine, they are beings who hate stepping out of their comfort zones. Change is uncomfortable for most of us, even if this resistance does not manifest itself in the form of an incessant need to stick to a staunch routine. Not that all routines are bad. We need routines, but the question is: who is the master? us or the routine.

 

 

 

7. hd GIF-downsized_largeENTITLEMENT– We all want things. But some people feel they are entitled to whatever it is they want, and they feel they deserve it all now. That can make for very difficult relationships, a lot of disappointment, and never receiving what is most important in life.

 

 

 

 

 

 

 

 

10 Positive Psychology concepts that’ll give you a different perspective on life

 

Kritika Joshi, Freelance Contributor

Stay positive, all other choices are pointless punishments to your psyche”  – Joe Peterson

The “positive psychology” field has been around for decades, but only in the recent years, thanks to some notable researches have we been able to recognize its profound impact on society. Fortunately, many of these studies point to specific ways of thinking and acting that can strongly impact our sense of happiness and peace of mind.

So here are 10 Positive Psychology concepts that’ll give you a different perspective on life.

  1. ENVIRONMENTAL MASTERY

 

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It is the degree to which you feel competent to meet the demands of your situation. It is the sense that we have an influence on the events in our lives. We can say it is the sense that we are capable of acting on our own behalf. In simple terms, environmental mastery is the ability to create environment suitable to satisfy one’s own psychological needs.

  1. FLOURISHING

 

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The ability to flourish is defined as the ability for a person to grow as a human being through good times and through life struggles. Flourishing is the product of pursuit and engagement of an authentic life that brings inner joy and happiness. It is a state where people experience positive emotions, positive psychological functioning and positive social functioning most of the time.

 

  1. LEARNED OPTIMISM

 

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Coined by the famous positive psychologist Seligman, It is a mechanism where people systematically remove depressive thoughts by concentrating on the positive. Optimists have a belief that they have control over situations and because of this, the opportunity to influence the result they are highly motivated to achieve. It can be summed up as a pattern of persisting in the face of difficulty.

 

  1. FLOW

 

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The idea of flow is that “a person can make himself happy, or miserable, regardless of what is actually happening ‘outside’, just by changing the contents of consciousness. Happiness is about changing the contents of our consciousness and the way to do this is by putting ourselves in the state of optimal experience called flow. Flow is that state in which people are so involved in an activity that nothing else seems to matter.

 

  1. UNCONDITIONAL POSITIVE REGARD

 

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The concept of unconditional positive regard requires a person to suspend any form of personal judgement and accepts other human beings, regardless of the content of any disclosure they may have made or any behavior they may have displayed. It can help create better relationships with your spouse, friends, relatives and even strangers.

 

  1. CONGRUENCE

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Congruence is when the inner beliefs and concepts of a person match his experience of the external world. According to Carl Rogers, personality is like a triangle made up of ideal self, real self and perceived self. When there is a good fit between these three the person has congruence.

 

  1. CONDITIONS OF WORTH

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Conditions of Worth are the conditions we think we must meet in order for other people to accept us as worthy of their love or positive regard. Children raised in an environment of unconditional positive regard have the opportunity to fully actualize themselves. Those raised in an environment of conditional positive regard feel worthy only if they match conditions that have been laid down for them by others

 

  1. EUDAIMONIC WELL BEING

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Eudaimonic well being refers to effectiveness of an individual’s psychological functioning that helps them to realize their true potential. True happiness is found in expression of goodness. Eudaimonic  view of well being conceptualizes well being in terms of cultivation of personal strengths or acting in accordance with one’s inner nature and deeply held values.

 

  1. GOAL ORIENTATION

 

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It refers to the goals individuals implicitly pursue while attaining performance outcomes. It can be differentiated into two types – mastery and performance goals. Mastery goals involve learning and developing mastery as one approaches tasks. Performance goals involve approaching tasks with a focus on performance relative to others.

 

  1. TRANSCEDENCE

 

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It means ‘going beyond’ a prior state. It involves connection to something or someone larger than oneself, a theme that unites the character associated with it. In positive psychology, the virtue of transcendence is associated with the strengths of meaning that connects you with the larger world and helps you make sense of it.

 

 

 

 

 

 

 

 

 

 

 

8 Ways of Controlling Technology Addiction in Children

Shraddha Gupta,  freelance contributor

Due to the frequent use of technology young minds are becoming dull as well as unimaginative and creativity is becoming endangered. While many parents think that they are aiding their children by getting technological devices like smartphones, laptops and tablets etc.; they are only partially correct. Without the proper control and restriction on use of the internet, children can very easily become addicted to social media platforms. The boon of technology then, starts to become a bane.
But if the right controls and limits are set, parents can prevent this addiction and children can benefit more from the internet than they would lose. Following are the ways in which this addiction can be controlled or prevented:
1. Setting a Time Limit
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Time limits for the usage of technology should be set for children and it should be made sure that they are adhered to. It might be troublesome for parents in the beginning, but they should remain firm. This will ensure that the child uses technology more for learning and reading. Children can be motivated to make this restriction, a habit by rewards and punishments.
2. Using the Token Economy Technique
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Token economy is a form of behaviour modification designed to increase desirable behaviour and decrease undesirable behaviour with the use of tokens that the children would receive after displaying desirable behaviour. The collected tokens can then be exchanged for whatever they want. Tokens can also be taken away on display of bad behaviour.
3. Self Control
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Children at a tender age try to imitate their parents to learn behaviour. This behaviour generally becomes permanent and doesn’t change very easily is learned. If children see their parents on screens most of the time, they will tend to do the same. Children will have a natural attitude of depending on technology if they see their parents doing the same.
4. Find Ways to make Technology Habits Productive
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A technology obsessed child may be trying to find a passion for him or herself. Try and channelize that into a positive path and enroll him/her in various classes like programming, sports, dancing, animation etc. for him/her to be sure of whether they want to pursue their life in this field as a career or if it is just a hobby.
5. Using the Technique of Aversive Conditioning
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Parents can instill the hazards of using technology excessively like obesity, weakening of eyesight, lowering of concentration span etc. to make their children more aware about why they want them to leave this addiction. This will also give the children an insight that their parents are caring and they just want the best for them always.
6. Motivational Interviewing
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This technique involves structured conversations that can help children increase their motivation to overcome technology addiction by, for example, helping them recognize the difference between how they are living at present that is, behind screens and how they wish to live in future while spending real time with parents and peers and see what they were missing out on.
7. Self-monitoring of Urges
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Another way to foster detachment from urges to check social media almost every 5-10 minutes, is to have teens use self monitoring procedures to keep track of the internal and external cues that stimulate the urge, their mood, how long the urge lasted, coping skills used to cope with the urge and how successful or unsuccessful these coping strategies were.
8. Urge Surfing
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In this technique, teens can be taught to label these internal sensations and cognitive preoccupations as an urge or craving that is beginning to develop and to foster an attitude of detachment and dis-identification regarding this wave of desire, initially through training and support from parents. If after practicing this for a while, it becomes easier for the teens to delay and distract this urge and eventually, their addiction diminishes.

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10 Psychological tricks that’ll help you learn better

 

by Rhythm Makkar, freelance contributor

Students these days wish to study smart along with studying hard. They hope to make the most of their study time. They also like keeping things fun and light. Here are some tricks from Psychology that can help you learn better!

  1. State Dependent Recall  chaos-3098693__340                  This is a psychological phenomenon which states that it’s easiest to recall information when you’re in a state similar to the one in which you learned the material. For example, if you’ve been attentive in your classroom, you won’t have much trouble recalling those things while giving an exam in the same classroom.
  2. Chunking :                   giphy (1)                       Learning dates, years, names and full-forms of events can be really difficult for some students. This process of taking individual units of information (chunks) and grouping them into larger units can really help those students. By separating disparate individual elements intro larger blocks, information becomes easier to recall. For example, children are taught to remember the spelling of tomorrow as tom-or-row. Phone numbers are also broken down into chunks and learnt.
  3. Self-reinforcement : 3                       Giving yourself rewards like watching a movie after completing a chapter or going out to get your favorite cheesecake after studying for a class test can really keep you motivated to study. It also makes you learn faster as you’re excited for what comes next!

4. Revision is key :                     5                                              People are advised to practice driving regularly after learning it for the first time. Ever wondered why? This is because of the “use it or lose it” phenomenon of the brain. When we practice something, that particular pathway in our brain gets strengthened and is maintained, while others are eliminated. Spaced Repetition is a learning technique that incorporates increasing intervals of time between subsequent review of previously learnt matter in order to enhance retention.

  1. Learn in more than one way:                                         7                                                                                      Multi Modal learning is a kind of learning in which something is learned in more than one way. This has been proven to make the retrieval of information easier. For example, along with reading the chapter, watching YouTube videos on the same topic will strengthen understanding and therefore the learning.
  2. Study with pictures:                                        8                                                                      Dual coding is a psychological phenomenon which states the ability of the mind to code a stimulus in two different ways which increases the chance of remembering the information. In simpler words, studying along with pictures will increase your chances of recalling the information as it will be stored not only as words, but also as images in your mind.
  3. Ask for help:                                                        holding-hands-3147067__340                                                             Vygotsky’s theory mentions the importance of working with someone who is more capable than you (in that particular context). This is called the theory of Zone of Proximal Development. This means that individuals need the help of teachers or friends who have a better understanding than them to reach their highest potential. So don’t hesitate to ask for help and grow!

8.Start with small goals:

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Achieving goals gives us a sense of confidence which in turn boosts our motivation to perform better. Setting achievable goals will help you stay positive and gradually move towards success. After all, slow and steady wins the race!

  1. Be regular:                           4                    Spacing effect is a psychological phenomenon whereby learning is greater when studying is spread out over time, as opposed to studying the same amount of content in a single session. So, it’s better to spend some time studying throughout the semester. This helps in better retention and retrieval of what’s learnt.
  2. Study more than one subject at once:books-1245690__340                 Another psychological phenomenon known as Interleaving helps improve learning. This includes mixing up different skills in a single study session. This practice is great for long term retention. This is because Interleaving requires you to constantly retrieve information and so you’re able to extract more rules and transfer them to multiple areas of learning. It’s also because in this way, learning becomes more difficult and it’s more effective when it’s challenging. Also, when you mix your study materials, you start to notice both the similarities and the differences among them which gives you a deeper understanding.