• Dr Zainab Javed

• Practicing Clinical psychologist (Al Razi Hospital)

• Visiting faculty Riphah International University & Punjab university
• Founder: Positively Happy.

• PhD, Msc, MPhil, Adcp

• WHY PEOPLE suffer from
OVERTHINKING????
• Unrealistic expectations?
• Based on others judgment?
• Gender discrimination?
• Constant Interference in other life?
• Unhappy childhood where parents (or other significant people such as teachers)
were extremely critical?
• Poor academic performance in school resulting in a lack of confidence?
• Ongoing stressful life event such as relationship breakdown or financial trouble?
• Poor treatment from a partner, parent or carer, for example, being in an abusive
relationship?
• Ongoing medical problem such as chronic pain, serious illness or physical
disability?
• Media
• Unrealistic expectations?
• Based on others judgment?
• Gender discrimination?
• Constant Interference in other life?
• Unhappy childhood where parents (or other significant people such as teachers)
were extremely critical?
• Poor academic performance in school resulting in a lack of confidence?
• Ongoing stressful life event such as relationship breakdown or financial trouble?
• Poor treatment from a partner, parent or carer, for example, being in an abusive
relationship?
• Ongoing medical problem such as chronic pain, serious illness or physical
disability?
 Is overthinking stopped if you achieved your
target goals?
• A research done by Nikerson et al., 2003 showed that materialistic people
were never happy and hence no self love. It was longitudinal study which was
started in 1976.
• As you set a new goal.
 HOW DO YOU STOP OVERTHINKING?

• DISTRACTIONS????
• TIPS TO STOP OVERTHINKING
• TAKE CARE OF YOUR AND BODY AND
MIND
• 1) Exercise – it is such a good boost to the brain for all kinds of things but
especially in combatting depression and helping you to feel good. Targets
need to be step by step, such as starting with a walk round the block once
a day, enrolling at a local gym class or going for a swim.
• 2) Fill your body with food and drink that nourishes it and makes it
thrive.
• Fruits
• Vegetables
• Dairy
• Almonds
• 3) Water
 (DON’T STOP THOUGHTS/CHANGE
THEM)
• CHANGE YOUR THOUGHTS---CHANGE YOUR MIND
• Detached mindfulness
• Detached Mindfulness: a state of awareness of internal events,
without responding to them. with sustained evaluation, attempts to
control or suppress them, or respond to them behaviorally.
 Relaxation exercises
• Diaphragmic deep breathing
• Self care
• Sitting in nature/garden
• Meeting a friend
• Making funny faces
• Laughter therapy
• Talk to yourself positively – treat yourself as you would your best friend.
Be supportive, kind and understanding. Don’t be hard on yourself when
you make a mistake.
NO COMPARISION:U R your only competition

• Don’t compare yourself to others – recognize that everyone is different

and that every human life has value in its own right. Make an effort to
accept yourself, warts and all.

• RUB KI TAQSEEM SAY RAAZI HO JAO!

• Khushion say bhi
• Ghamoon say bhi
• Acknowledge the positive – for example, don’t brush off compliments,
dismiss your achievements as ‘dumb luck’ or ignore your positive traits.
• Negative filter
 You are holding a
You are looking
beautiful bag
beautiful
Your shoes looks
awkward

You have the habit to

come late
• Appreciate your special qualities – remind yourself of your good points
every day. Write a list and refer to it often. (If you feel you can’t think of
anything good about yourself, ask a trusted friend to help you write the
list.)
• Forget the past – concentrate on living in the here-and-now rather than
reliving old hurts and disappointments.
• Depression takes you to past
• Anxiety takes u to future!
• Enjoy your present
• Be assertive – communicate your needs, wants, feelings, beliefs and
opinions to others in a direct and honest manner.
• Surround yourself with people who love and encourage you. Let
them remind you just how amazing you are.
• Celebrate your wins no matter how big or small. Pat yourself on the
back and be proud of what you have achieved.
• Follow your passion. You know that thing that gets you so excited
but scares you at the same time. The thing you really want to do but
have convinced yourself it won’t work. You should go do that!
• Give up the need for approval from others. “You can be the ripest,
juiciest peach in the world, and there’s still going to be somebody
who hates peaches.” — Dita Von Teese
Appointment NO: 03170429807 29
Skill Matrix
Starting with Basic Skill
Entrance Skill
International Affiliations

➢ International Conferences?
➢ International Competitions?
➢ Research Publications?
➢ International Scholarships?

Do you have any proof ?

 Presenting Yourself
Presenting Yourself

➢ Dressing Attire.
➢ Speaking Style.
➢ Body Language.
➢ Confidence.

Do you have any proof ?

Team Management

➢ Projects?
➢ Competitions?
➢ Event Management?

Do you have any proof ?

 Presenting
Project Yourself
Management

➢ Projects?
➢ Software’s?
➢ Certification?

Do you have any proof ?

 Computer
Presenting/Yourself
Reporting Skills

➢ Microsoft Excel?
➢ Technical Writing?
➢ Data Presentation?
➢ Certification?

Do you have any proof ?

Professional Ethics & Personality Values
Let’s take an example
Golden Rules from THE BOOK
( A Person implemented THE BOOK )
 Peace of Mind/Mental health

1. No negative Assumptions/Judgmental. (49:12)

2. No involvement in useless talk/Gossips. (23:3)
3. Not search for fault of others / Spying. (49:12)
4. Practicing Gratitude. (30:29)
5. Always speak the truth / No hidden meanings (33:70)
6. Not believes or Spreads Rumors. (49:6)
7. No back biting. (49:12)
8. No Taunting. (68:10-14)
9. No insulting. (17:23)
10.No humiliation. (49:11)
 Confidence

1. Man of Words. (61:2,3)

2. Always speak the truth / No hidden meanings (33:70)
3. When talks gives full attention. (31:18)
4. Well dressed / Neat & clean clothes. (31:18)
5. No fraud. (33:70)
6. No negative Assumptions/Judgmental. (49:12)
 Behavior

1. Soft Spoken. (33:70)

2. Humble talk. (31:18)
3. When talks gives full attention. (31:18)
4. Humble Walking style. (31:18)
5. No shameless talks. (6:151)
6. No back biting. (49:12)
7. No Taunting. (68:10-14)
8. No insulting. (17:23)
9. No humiliation. (49:11)
10.Man of Words. (61:2,3)
ADAPTABILITY
“It is not the strongest of the species that
survives, nor the most intelligent, it is the
one that is most adaptable to change.”
(Charles Darwin)
 Adapting
• For new entrants
• For experienced professionals
• For professionals already in an industry
 Adapting
• Acknowledge the fact that changes are bound to occur
• Observe and monitor changes in your environment
• Encourage Others to Be Open Minded
• Embrace Learning
Best Book for every dimension
QURAN
How you Should LOOK? WITH TRANSLATION

How you should SPEAK?

How you should BEHAVE?

How you should DEAL WITH

PEOPLE?
What Should be your PERSONALITY
VALUES?
BEST RECOMMENDED PERSONALITY
How he LOOK ?

How he SPEAK ?

How he BEHAVE ?

How he DEAL WITH PEOPLE ?

What VALUES HE HAD ?

BEST RECOMMENDED PERSONALITY
How he LOOK ?
How he SPEAK ?
How he BEHAVE ?

How he DEAL WITH PEOPLE ?

What VALUES HE HAD ?