Author Archives: Shervan K Shahhian, LIBERTY PSYCHOLOGICAL ASSOCIATION, The Most Comprehensive Online Library Regarding Mental Health, Psychology and Parapsychology in the World.

Rewarding yourself when you stick to a routine of reinforcing positive behavior can be an effective strategy for motivation and habit formation. Positive reinforcement is a powerful tool in behavior psychology, and using rewards can help reinforce the behaviors you want to maintain or develop. Here are some tips on how to effectively use rewards in this context:

Choose Appropriate Rewards: The rewards you choose should be meaningful to you and proportional to the effort or behavior you’re trying to reinforce. Small rewards can work for daily accomplishments, while more significant rewards may be suitable for bigger milestones.
Make Rewards Specific: Define clear criteria for earning a reward. For example, if you’re trying to establish a routine of exercising, reward yourself for going to the gym a certain number of times per week or for completing a specific workout goal.
Immediate Gratification: Try to provide rewards as soon as possible after achieving the desired behavior. Immediate reinforcement can strengthen the connection between the behavior and the reward, making it more effective.
Consistency: Be consistent with your rewards. If you reward yourself one day for sticking to your routine but not the next, it can confuse your brain’s reward system. Consistency helps reinforce the behavior you want to see more of.
Variety: While consistency is essential, it’s also a good idea to vary your rewards over time to keep things interesting. This can prevent the routine from becoming monotonous.
Non-Food Rewards: While it’s common to use food as a reward, consider non-food rewards as well. This can help you avoid unhealthy eating habits. Rewards could include buying yourself a book, taking a relaxing bath, or enjoying a hobby.
Track Your Progress: Use a journal or a habit-tracking app to monitor your progress. Seeing your achievements can be motivating in itself, and it can also help you decide when to reward yourself.
Avoid Guilt: It’s okay to indulge in rewards occasionally, even if you haven’t met all your goals. Don’t feel guilty if you occasionally treat yourself without completely adhering to your routine. The key is balance.
Adjust as Needed: As you become more consistent with your positive behavior, you might need to adjust the type or frequency of your rewards. What motivates you at the beginning of a new routine may not be the same as what motivates you once the behavior becomes a habit.
Celebrate Milestones: In addition to daily or weekly rewards, consider celebrating significant milestones along the way. These could be monthly or quarterly achievements that demonstrate your progress.
Remember that the effectiveness of rewards can vary from person to person, so it’s essential to find what works best for you. The goal is to create a positive feedback loop that makes sticking to your routine and reinforcing positive behavior more enjoyable and sustainable.
Shervan K Shahhian

How to avoid Social Media overload:

Avoiding social media overload is essential for maintaining your mental and emotional well-being. Here are some strategies to help you manage your social media usage:

1. Set Clear Boundaries:
   • Determine specific times of the day when you will check social media and stick to those time limits.
   • Establish “no social media zones” in your daily routine, such as during meals or before bedtime.
2. Disable Notifications:
   • Turn off non-essential notifications to prevent constant interruptions.
   • Only allow notifications for essential messages or alerts that require immediate attention.
3. Curate Your Feed:
   • Unfollow or mute accounts that consistently contribute to negative feelings or information overload.
   • Follow accounts that inspire and educate you, and that promote positive and meaningful content.
4. Limit Your Platforms:
   • Concentrate on a few social media platforms that matter most to you, and deactivate or delete accounts on less important ones.
   • Consider whether you really need to maintain a presence on every platform.
5. Use Productivity Tools:
   • Utilize apps or browser extensions designed to limit your time on social media or block certain websites during specific periods.
   • Set daily or weekly limits for social media usage.
6. Practice Mindfulness:
   • Be aware of how you feel when using social media. If you notice negative emotions, take a break and engage in a more positive or productive activity.
   • Mindfulness techniques, such as meditation, can help you stay present and reduce the urge to constantly check social media.
7. Prioritize Real-Life Connections:
   • Invest time in face-to-face interactions with friends and family.
   • Balance your online social connections with offline ones to maintain a healthier social life.
8. Turn Off Devices Before Bed:
   • Avoid using electronic devices, including social media, at least an hour before bedtime to improve sleep quality.
9. Set Goals for Usage:
   • Define clear goals for your social media use, such as networking, staying informed, or entertainment. Stick to these goals and avoid aimless scrolling.
10. Regular Detox Breaks:
    • Take occasional social media detoxes, such as a weekend without social media or a longer break.
    • Use this time to focus on hobbies, self-care, or other activities that enrich your life.
11. Educate Yourself:
    • Learn about the psychology of social media and how platforms are designed to keep you engaged. Understanding these tactics can help you make more informed choices.
12. Accountability Partner:
    • Share your social media goals with a trusted friend or family member who can help hold you accountable.

Remember that the key is finding a balance that works for you. Social media can be a valuable tool for staying connected and informed, but it should enhance your life rather than overwhelm it. By implementing these strategies, you can regain control over your social media usage and reduce the risk of overload.

Shervan K Shahhian

How not to give into anxiety:

Managing and not giving in to anxiety can be challenging, but there are several strategies you can try to help you cope with and reduce anxiety:

1. Practice Deep Breathing: When you start feeling anxious, focus on your breathing. Take slow, deep breaths in through your nose and exhale slowly through your mouth. This can help calm your nervous system.
2. Mindfulness Meditation: Engage in mindfulness exercises or meditation to stay in the present moment. This can help you avoid ruminating on anxious thoughts.
3. Progressive Muscle Relaxation: Tense and then release each muscle group in your body to relieve physical tension associated with anxiety.
4. Positive Self-Talk: Challenge negative thoughts with positive affirmations or realistic thinking. Replace “I can’t handle this” with “I can manage this one step at a time.”
5. Limit Caffeine and Sugar: Reduce your intake of caffeine and sugar, as these can exacerbate anxiety symptoms.
6. Regular Exercise: Physical activity can help reduce anxiety by releasing endorphins, the body’s natural mood lifters.
7. Healthy Diet: Eat a balanced diet rich in whole foods, including fruits, vegetables, and vegan proteins, to support your overall well-being.
8. Adequate Sleep: Prioritize getting enough restorative sleep. Lack of sleep can exacerbate anxiety.
9. Limit Alcohol and Substance Use: Avoid or limit alcohol and recreational drug use, as they can increase anxiety levels.
10. Set Realistic Goals: Break tasks into smaller, manageable steps. This can help prevent feeling overwhelmed and anxious about a large task or goal.
11. Time Management: Use time management techniques like to-do lists and prioritization to stay organized and reduce the feeling of being overwhelmed.
12. Social Support: Talk to friends, family, or a therapist about your anxiety. Sometimes, just sharing your feelings can provide relief and perspective.
13. Distraction Techniques: Engage in activities that you enjoy or that require concentration. This can help take your mind off anxious thoughts.
14. Seek Professional Help: If anxiety is significantly impacting your life, consider speaking with a mental health professional, such as a therapist or counselor, who can provide guidance and treatment options.
15. Medication: In some cases, medication prescribed by a healthcare professional may be necessary to manage severe anxiety. Consult with a healthcare provider to discuss your options.

Remember that managing anxiety is a journey, and what works best for you may vary. It’s essential to be patient with yourself and seek professional help if needed. Experiment with different strategies to find the ones that work best for you and integrate them into your daily routine to help prevent and manage anxiety effectively.

Shervan K Shahhian

The connection between Avoidance and Fear:

Avoidance and fear are closely related psychological and behavioral phenomena, often intertwined in various ways. Here’s a breakdown of their connection:

1. Psychological Basis:
   • Fear: Fear is an emotional and physiological response to a perceived threat or danger. It triggers a “fight-or-flight” response in the body, preparing it to confront the threat or escape from it.
   • Avoidance: Avoidance, on the other hand, is a behavioral response that individuals employ to reduce or eliminate the source of fear or discomfort. It is driven by the desire to evade the feared stimulus or situation.
2. Role of Fear in Avoidance:
   • Fear can be a powerful motivator for avoidance behavior. When a person experiences fear, their natural inclination is to avoid the source of that fear to protect themselves from harm or distress.
3. Types of Avoidance:
   • Active Avoidance: This involves taking deliberate actions to steer clear of a feared stimulus or situation. For example, if someone is afraid of heights, they may actively avoid going to tall buildings or mountainous areas.
   • Passive Avoidance: This form of avoidance entails not engaging in a particular activity or situation due to fear, without actively taking steps to avoid it. For instance, someone with social anxiety might passively avoid social gatherings by declining invitations without a specific explanation.
4. Maintaining Fear:
   • Paradoxically, avoidance behaviors can sometimes maintain or even exacerbate fear. When individuals repeatedly avoid situations they fear, they may never have the opportunity to confront and overcome their fears. This can lead to a cycle where fear persists and avoidance becomes habitual.
5. Therapeutic Approaches:
   • In clinical psychology, exposure therapy is a common approach used to treat phobias and anxiety disorders. It involves gradually exposing individuals to the feared stimulus or situation in a controlled and supportive environment. This process helps individuals confront their fears, reduce avoidance, and ultimately diminish the fear response.
6. Evolutionary Perspective:
   • From an evolutionary standpoint, fear and avoidance have likely developed as adaptive mechanisms to protect individuals from harm. Avoiding potential threats was a survival advantage for our ancestors.

In summary, avoidance and fear are closely connected through a complex interplay of psychological, emotional, and behavioral processes. Fear often drives avoidance behaviors, but these behaviors can, in turn, maintain and reinforce fear. Understanding this relationship is important in various psychological contexts, including the treatment of anxiety disorders and phobias.

Shervan K Shahhian

The Art of resolving conflicts:
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​The art of resolving conflicts involves a combination of effective communication, empathy, negotiation, and problem-solving skills. Here are some key principles and techniques to consider when addressing conflicts:
Active Listening: Begin by actively listening to the parties involved. Make an effort to understand their perspectives and feelings. This can help create an atmosphere of respect and validation.

Empathy: Show empathy and try to see the situation from the other person’s point of view. Recognize their emotions and acknowledge their concerns.

Communication: Open and honest communication is essential. Clearly express your own thoughts and feelings while avoiding blame or accusations. Use “I” statements to express your own feelings and needs, such as “I feel hurt when…” or “I would like…”

Stay Calm: Keep your emotions in check during the discussion. Emotional reactions can escalate conflicts. Take a deep breath and remain composed.

Seek Common Ground: Look for areas of agreement or shared interests. Finding common ground can be a foundation for compromise and resolution.

Negotiation: Be willing to compromise and find mutually acceptable solutions. Explore different options and be flexible in your approach.

Problem Solving: Focus on the specific issue at hand and work together to find a solution. Avoid bringing up past grievances that are not directly related to the current conflict.

Respect and Courtesy: Treat each other with respect and courtesy, even if you disagree. Avoid personal attacks or insults.

Third-Party Mediation: If the conflict is particularly challenging, consider involving a neutral third party, such as a mediator or counselor, to help facilitate the discussion.

Set Clear Boundaries: Establish clear boundaries and expectations moving forward to prevent similar conflicts from arising in the future.

Forgiveness: Sometimes, conflicts involve hurtful actions or words. Forgiveness can be a powerful tool for moving forward, but it may take time to reach this point.

Follow-Up: After a resolution has been reached, it’s important to follow up on any agreements made and ensure that both parties are satisfied with the outcome.

Remember that conflict resolution is not always a quick or straightforward process. It may require patience, understanding, and a willingness to work through differences. The ultimate goal should be to find a resolution that is fair and mutually beneficial to all parties involved.
​Shervan K Shahhian

How to build cognitive flexibility:

Cognitive flexibility is the ability to adapt your thinking and behavior to changing circumstances and new information. It’s a valuable skill that can help you navigate the complexities of life, solve problems, and respond effectively to various situations. Here are some strategies to help you build and improve your cognitive flexibility:

1. Embrace a Growth Mindset:
   • Believe in your ability to develop and grow your cognitive flexibility. A growth mindset encourages you to see challenges as opportunities for learning and improvement.
2. Stay Curious:
   • Foster a natural curiosity about the world around you. Ask questions, seek out new experiences, and be open to exploring different perspectives.
3. Challenge Your Beliefs:
   • Regularly question your own assumptions and beliefs. Try to see issues from multiple angles, even if they contradict your existing views.
4. Expose Yourself to Diversity:
   • Engage with people from diverse backgrounds and with different viewpoints. Exposure to varied perspectives can broaden your thinking and help you adapt to different situations.
5. Learn New Skills:
   • Pursue hobbies, interests, or skills that are outside your comfort zone. Learning something new forces your brain to adapt and think differently.
6. Practice Mindfulness:
   • Mindfulness meditation can help you become more aware of your thoughts and emotions. This awareness can enable you to better regulate your reactions and consider alternative perspectives.
7. Play Brain Games:
   • Activities like puzzles, riddles, and strategy games can challenge your brain and enhance cognitive flexibility.
8. Solve Problems Creatively:
   • Approach problems by brainstorming multiple solutions, even if some seem unconventional. Encourage yourself to think outside the box.
9. Foster a Learning Environment:
   • Create an environment that supports learning and exploration. Surround yourself with books, educational materials, and people who stimulate your intellectual growth.
10. Adapt to Change:
    • Embrace change as an opportunity for growth rather than resisting it. The more you adapt to changes in your life, the more flexible your thinking becomes.
11. Practice Perspective-Taking:
    • Try to put yourself in other people’s shoes and see situations from their point of view. This can enhance your empathy and understanding of different perspectives.
12. Reflect and Review:
    • Periodically review your decisions and actions to assess whether you could have approached situations differently. Reflect on what you’ve learned and how you can improve.
13. Seek Feedback:
    • Ask for feedback from others about your thoughts and actions. Constructive feedback can help you identify areas where you can be more flexible in your thinking.
14. Set Realistic Goals:
    • Establish achievable goals that require you to adapt and learn new skills. Working toward these goals can enhance your cognitive flexibility.

Remember that building cognitive flexibility takes time and effort. Be patient with yourself and continue practicing these strategies to develop this valuable skill. Over time, you’ll become better at adapting to new situations and thinking more flexibly.

​Shervan K Shahhian

How to Develop genuine friendships:

Developing genuine friendships requires time, effort, and sincerity. Here are some steps to help you build authentic and meaningful connections with others:

1. Be Yourself: Authentic friendships start with being true to yourself. Be genuine, honest, and open about who you are and what you value. Pretending to be someone you’re not will only lead to shallow relationships.
2. Show Interest: Show a genuine interest in others. Ask questions about their interests, experiences, and feelings. Listen actively and pay attention to their responses. This demonstrates that you care about them as individuals.
3. Be a Good Listener: Effective communication is key to building real friendships. Practice active listening by giving your full attention when others are speaking. Avoid interrupting or thinking about what you’ll say next while they’re talking.
4. Share Vulnerabilities: Vulnerability is a powerful way to build trust. Share your thoughts, feelings, and experiences honestly with your friends. When you open up, it encourages them to do the same.
5. Be Reliable: Reliability is crucial in friendship. Keep your promises and be there for your friends when they need you. This builds trust and shows that you value the relationship.
6. Make Time: Building friendships takes time and effort. Make an effort to spend quality time with your friends, both in person and virtually. Prioritize your friendships by setting aside time in your schedule.
7. Support and Empathize: Be supportive of your friends during their ups and downs. Offer help and empathy when they face challenges. Celebrate their successes, and be a shoulder to lean on during difficult times.
8. Be Non-Judgmental: Avoid being judgmental or critical of your friends’ choices and decisions. Everyone makes mistakes and has flaws. Accept your friends for who they are.
9. Be Respectful: Respect is fundamental in any relationship. Treat your friends with kindness, consideration, and respect their boundaries. Be mindful of their feelings and opinions.
10. Initiate Contact: Don’t wait for your friends to always reach out. Take the initiative to plan get-togethers, send messages, or make phone calls. This shows that you value the friendship.
11. Common Interests: Shared interests and activities can provide a strong foundation for friendships. Join clubs, groups, or events related to your interests to meet like-minded people.
12. Be Patient: Building genuine friendships takes time, and not every connection will become a deep and lasting friendship. Be patient and don’t rush the process.
13. Forgive and Let Go: No one is perfect, and conflicts may arise. When they do, try to resolve them through open communication. Be willing to forgive and let go of grudges to maintain healthy friendships.

Remember that not all relationships will develop into deep friendships, and that’s okay. It’s also essential to maintain a balance in your social life and not put too much pressure on any single friendship. Building and nurturing genuine friendships is an ongoing process that requires effort and care from both sides.

Shervan K Shahhian

The fear of AI on mental health:

The fear of AI (Artificial Intelligence) can indeed have an impact on mental health, although the extent and nature of this impact can vary from person to person. Here are some ways in which the fear of AI can affect mental health:

1. Anxiety and Stress: The fear of AI taking over jobs or becoming superintelligent can lead to anxiety and stress. People may worry about their job security, economic stability, and even the potential consequences of AI surpassing human capabilities.
2. Uncertainty: AI development is still relatively new and rapidly evolving. The uncertainty surrounding its future can contribute to anxiety and fear about what it might mean for society, privacy, and individual rights.
3. Social Isolation: Concerns about AI replacing human interactions can lead to social isolation. People may become more reliant on technology for communication, potentially reducing face-to-face interactions and deepening feelings of loneliness.
4. Privacy Concerns: Worries about AI surveillance and data collection can erode trust in technology and lead to increased stress about personal privacy and security.
5. Ethical Dilemmas: The ethical implications of AI, such as biases in algorithms or the potential for AI to be used in harmful ways, can weigh heavily on some individuals, causing moral distress.
6. Job Insecurity: The fear of AI automation and job displacement can contribute to feelings of insecurity, financial instability, and a sense of helplessness.
7. Desensitization: Constant exposure to dystopian AI scenarios in media and entertainment can desensitize people to the real risks and challenges posed by AI, potentially leading to complacency or a lack of preparedness.

It’s important to note that not everyone experiences these effects, and some individuals may have a more positive or neutral view of AI. Moreover, mental health impacts can vary based on individual resilience, coping strategies, and the level of support they have. To address these concerns, it’s essential for individuals to stay informed about AI developments, engage in open discussions about its ethical and societal implications, and seek support from mental health professionals if they experience significant distress related to AI fears. Additionally, responsible AI development and regulation can help mitigate some of the negative consequences that fuel these fears.

Shervan K Shahhian

How can we keep our irritability and aggression in check:

Keeping irritability and aggression in check is essential for maintaining healthy relationships and well-being. Here are some strategies to help you manage these emotions:

Self-awareness:

Recognize the signs: Be aware of the physical and emotional cues that indicate rising irritability or aggression. These may include increased heart rate, muscle tension, clenched fists, or racing thoughts.
Identify triggers: Try to identify the specific situations, people, or stressors that tend to trigger your irritability or aggression. Knowing your triggers can help you prepare and plan for how to manage them.
Relaxation techniques:

Deep breathing: Practice deep breathing exercises to calm your nervous system. Breathe in slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth.
Progressive muscle relaxation: Tense and release each muscle group in your body to reduce physical tension.
Meditation and mindfulness: These practices can help you stay present and reduce stress. Regular meditation can improve your ability to manage emotions over time.
Anger management techniques:

Count to 10: Before reacting impulsively, count to ten slowly to give yourself time to cool down.
Use “I” statements: Express your feelings using “I” statements to avoid blame and accusations. For example, say, “I feel frustrated when…” instead of “You always make me angry.”
Take a break: If you feel yourself becoming overwhelmed, remove yourself from the situation temporarily. Go for a walk or find a quiet space to gather your thoughts.
Communication:

Practice active listening: Make an effort to listen and understand others’ perspectives before responding.
Seek feedback: Ask trusted friends or family members for feedback on how you handle irritability and aggression. They can provide valuable insights.
Stress management:

Exercise regularly: Physical activity can help reduce stress and improve mood. Aim for at least 30 minutes of moderate exercise most days.
Get enough sleep: Lack of sleep can increase irritability and lower your ability to manage emotions. Aim for 7-9 hours of quality sleep per night.
Healthy lifestyle: Eat a balanced diet, limit alcohol and caffeine intake, and avoid excessive consumption of processed foods and sugar.
Seek professional help:

If irritability and aggression become chronic or significantly affect your life and relationships, consider seeking help from a therapist or counselor. They can provide specialized strategies and support tailored to your needs.
Develop coping strategies:

Identify healthier ways to cope with stress and frustration, such as engaging in hobbies, journaling, or talking to a trusted friend.
Medication:

In some cases, medication may be recommended by a healthcare professional to help manage extreme irritability and aggression. This should only be pursued after consulting with a medical expert.
Remember that managing irritability and aggression is an ongoing process, and it may take time to see significant improvements. Be patient with yourself and continue to work on these strategies to develop healthier emotional responses.

Shervan K Shahhian

Does violent crime occurrences increase when temperatures go up:

The relationship between temperature and violent crime is a subject of study and debate among researchers. There is some evidence to suggest that there may be a correlation between temperature and violent crime, but it’s important to note that causation is not straightforward, and the relationship can vary depending on various factors. Here are some key points to consider:

1. Seasonal Patterns: Some studies have observed that violent crime rates, including assaults and homicides, tend to increase during warmer months and decrease during colder months. This pattern is often referred to as the “summer crime spike” or “heat hypothesis.” It’s important to note that this is a correlation and not necessarily causation.
2. Complex Causation: The relationship between temperature and crime is complex and influenced by a variety of factors. Higher temperatures may lead to increased outdoor activity, more social interactions, and larger gatherings, which could potentially lead to more opportunities for conflicts and violent incidents. However, these factors alone do not fully explain the relationship.
3. Socioeconomic Factors: Socioeconomic conditions, poverty, inequality, and other social determinants play a significant role in crime rates. Warmer weather may also be associated with changes in economic conditions, such as seasonal employment, which can impact crime rates.
4. Geographic Variation: The relationship between temperature and crime can vary depending on geographic location. What holds true in one region may not apply to another. For example, in some areas, crime may decrease during extremely hot weather because people tend to stay indoors.
5. Policing and Law Enforcement: The level of policing and law enforcement strategies in a given area can also influence crime rates. Increased police presence during warmer months or the implementation of specific crime prevention measures can impact crime rates.
6. Individual Variation: It’s important to remember that individuals vary in their responses to temperature. While some people may become more agitated or irritable in hot weather, others may not be affected in the same way.
7. Research Limitations: Research on this topic often faces methodological challenges. Correlation does not imply causation, and it can be difficult to establish a direct causal link between temperature and violent crime while accounting for all confounding variables.

In summary, while there may be some correlation between temperature and violent crime rates, it is a complex issue influenced by numerous factors. It’s essential to avoid oversimplifications and consider the broader context when discussing this topic. Policymakers and law enforcement agencies often use a combination of strategies, including addressing socioeconomic factors and community engagement, to reduce violent crime, rather than solely relying on temperature-related factors.

Shervan K Shahhian