The Science of Psychology A Message from the Authors Have you ever heard about science of psychology? Do you ever wonder how depressed people feel? DO you ever wonder why it takes so much time to heal? Or even more importantly, do you ever wonder who you really are? And how society sees you? The science of phycology answers your endless question you need to understands and so much more. It enables you to understand yourself better and understand those around you more. Throughout this magazine you will gain insight about the difference types of depression, the causes of insomnia, how phycology builds a person’s perception and most importantly how phycology can make you more productive in your personal and professional lives.
The Science of Depression
Nourhan Zein El Din
What is depression? Depression is a serious medical illness that negatively affects the way a person feels. Some believe that depression can be justified by a bad mood or just someone’s negative outlook on life. It’s not just feeling ‘down’ or upset. It is a serious illness caused by changes in brain chemistry, many people diagnosed with depression refer to it as “living in a black hole” As research has shown, there are many factors that cause depression, including genetics, changes in hormone levels, certain medical conditions, stress, grief or difficult life circumstances. Any of these factors can cause changes in brain chemistry that lead to depression’s many symptoms. What is the scientific explanation behind depression? There are millions and billions of chemical reactions that make up the system that is alter one’s mood, perceptions, and how one experience’s life. Depression is more likely to occur when the neurotransmitter function is disrupted, neurotransmitters are chemicals that carry signals from one part of the brain to the next. Neurotransmitters have different purposes but the ones that affect a person's mood are serotonin, noradrenaline and dopamine. In all types depressions, it is likely that the transmission of serotonin is reduced or disrupted, Is Depression Common? It turns out that depression is a common problem, especially among teenagers. According to The World Health Organization, depression as one of the most disabling disorders in the world and that It is estimated that 21% of women and 12% of men in the U.S will experience an episode of depression at some point in their lifetime. What does depression feel like? ““It was not really alarming at first, since the change was subtle, but I did notice that my surroundings took on a different tone at certain times: the shadows of nightfall seemed more somber, my mornings were less buoyant, walks in the woods became less zestful, and there was a moment during my working hours in the late afternoon when a kind of panic and anxiety overtook me…” – William Styron, Darkness Visible
What is depression?
Variety within Depression
Symptoms
Nourhan Zein El Din
Feeling of depression can vary from one individual to the other. Moreover, depression can have a negative effect on your metal health as well as on your physical health. Nonetheless, the common symptoms that people with depression encounter are: v Difficulty of getting out of bed v Feeling irritation towards friends and family v Feeling anxious and worried most of the time v Feelings of worthlessness and loss of hope v Low self- esteem v Crying insignificantly v Reoccurring thoughts of death and harming yourself v Nothing seems interesting anymore v Thoughts of failure, bad memories and uncomfortable experiences negatively consume your brain v Can create sleeping and eating disorders v Reckless behavior v Concentration problems v Unexplained aches and pains v Self-loathing v Loss of interest in daily activities Depression is not one defined illness, for depression has a wide spectrum of types and symptoms. We can see that it has a different impact dependent on the person, the situation, and the outside factors. That is why it is pretty much impossible for me to say that depression is one thing that everyone passes through. For several people can go through depression but each one would face it in a way personal to themselves.
Types of Depression What types of depression are there? Major depression is not a common type and is characterized by intense, relentless symptoms, typically lasts for about six months. Atypical depression is a common subtype of major depression and it responds better to some therapies and medications than others
Dysthymia is a type of depression that makes one moderately depressed, although one may have brief periods of normal mood; its symptoms aren’t as strong as the symptoms of major depression, but they last a long time (at least two years). Seasonal affective disorder is a type of depression that effects 1% to 2% of the population, particularly women and young people. For some people it is caused by reduced daylight hours of winter. Psychotic Depression is a type of depression that gathers symptoms of major depression and psychotic symptoms (Delusions, paranoia and hallucinations) Premenstrual Dysphoric Disorder (PMDD) occurs mainly to woman at the start of their period, in which they would have mood swings, irritability and anxiety. Situational' Depression is a type of depression that is caused by a stressful event in your life, such as a death, disease, divorce or unemployment. Psychotherapy is one of the most effective ways to treat 'Situational' Depression
A Poem about Depression Struggling with Depression & Suicide - A Personal Perspective By Debbie Leads 8/10/03
Days of endless struggle More hopeful pills today Trying to appear 'normal' In some sort of way. It seems that the struggle Is always here with me And I wouldn't be here now If guilt would leave me be I know there's been many Who've had it worse than I But that doesn't always mean That I wouldn't say good-bye People say I have a lot going for me I'm sorry, but I just can't see I can't see because my worst enemy Is not my life, but inside of me. Always on a roller coaster, Not much consistency I'm nothing if I'm not up or down I'm nothing if just 'me.'
Wanting to be excited Wanting to care for more But when nothing makes sense It's hard to focus on the poor. Cluttered mind, cluttered thinking It's hard to keep in touch With what is happening around me And not to worry too much. I feel that everybody is better than me And that I can't do anything right. This is how I've felt my whole dang life It didn't just start last night. No confidence, no self-esteem Everybody else is right To speak my mind is to be a fool So I just try to 'sit tight.' Any one of these problems Would be a heavy vice But when you have them ALL Living seems like a roll of the dice.
Source: Very little energy http://www.familyfriendpoems.com/poem/struggling-withWanting to stay in bed depression-and-suicide Wishing to be enthusiastic Instead of feeling like I'm made of lead.
Across (1-Major/ 5-Seasonal Disorder)/7-dysthymia) Down(2-Atypical/3-Psychotic/4-Situational/6PMDD)
Types of Depression
Insomnia
Rana Abdelhamid
Ever feel like you just couldn't sleep? Your brain gets so full of so many thoughts and ideas that it’s pretty much impossible for you to get some rest? That feeling of unrest is what we call insomnia. Insomnia, according to the National Sleep Foundation, is "a problem of your brain that makes you unable to stop being awake." Insomnia is caused by either psychiatric and medical conditions, unhealthy sleep patterns, or biological factors. The two most common types of insomnia we face are acute and chronic. Acute insomnia is merely brief episodes of difficulty sleeping. It is very likely that you have at least once gotten acute insomnia, for factors such as caffeine, nicotine and alcohol do have a huge impact on that. Being stressed, receiving bad news, or travel may all cause acute insomnia. It is fairly common and is not marked as severe or risky. On the other hand, chronic insomnia is a longterm difficulty in sleeping. Chronic insomnia may come from a variety of cause, and requires medications to help cure. According to Medindia, one in every four people is diagnosed with insomnia. It is neither gender nor age specific. It is the most common of all sleep disorders. Insomnia is not only for humans, for it is said to be diagnosed for various animals and insects. One thing that is not known about Insomnia is that there are several cases where it is hereditary. There is a misconception in that sleeping pills do not necessarily cure insomnia, nor is there proof that it helps it in any way. When we talk about insomnia, it ranges from pretty much a commonality or a norm, to a severe mental illness. It is highly recommended that if one goes through insomnia for a period of time that they request medical care. One huge link we have defined is the relationship between insomnia and depression. Doctors always aim to cure it as quick as possible, for their is a theory that insomnia is either a cause or a result of depression. Getting treated for either does relieve the symptoms. However, with insomnia pills are not always helpful when it comes to insomnia. When insomnia turns chronic, its severity is extreme and very difficult to treat.
Memory Test 1. Stare at the image below for a straight 60 seconds 2. Close the Magazine 3. Name all fruits you can remember on a separate sheet of paper 4. Compare results to picture
Memory and Association Rana Abdelhamid Think of a heart. Now think of a lemon. The chances that the first thing that popped in your mind was a red shape rather than an actual human heart are very high. Let’s take the word lemon. What associations do you recall with this word? Yellow, sour, lemonade, etc.… Here you see that associations are actually become a reality rather than an assumption. We see that associations work through memories and vice versa. Your brain uses associations to create definite memories, and definite memories are created through associations. Every piece of memory you have is in one way or another connected to another piece of memory. When you think of apples, you think of teachers, red, round, your iPhone and maybe even Snow White. Your brain unconsciously begins to connect each and every memory you have of an apple to one another. Do you ever just mix up everyone’s names? Were you ever in a situation where you called Mohamed, Amr? You were extremely familiar with a face, but you have no idea how and why you know that person? Personally, I’ve been put in that situation a limitless amount of times. Usually, your first instinct when you meet a person is to repeat their name several times in order for it to stick with you. However, this proves has been proven to take a fairly long time. It is highly recommended that when you first hear a name, you convert it to the nearest sounding word. For example, associating the name Adam with Adam and Eve, or Mike with a Microphone. That way your brain will be more prone to remembering it, for associations have been proven to stick longer. While doing so, you are activating certain brain cells which are easier to access, hence making it easier to remember. In science class you were probably taught the color spectrum through ROYGBIV, or the decimal scale through the King Henry Doesn’t Usually Drink Chocolate Milk acronyms. Why do they work? Because associations simplify your memories, they make it easier for the human brain to comprehend. Associations are both creative and clever, that is why they become easy-to-remember. By associating, you are turning assumptions into facts, your memory stops being hazy for creativity is hard to forget. So, when it comes to your daily life, your studying, etc. using associations has been scientifically proven to work more effectively. For more memory testing, open: https://faculty.washington.edu/chudler/java/facemem.html
Credibility of the Eye Rana Abdelhamid
Short video on credibility of Eyewitness Testimony: https://www.youtube.com/watch?v=ChgPk2OiZCw When it comes to eyewitness testimony, I think it would be safe to say that it is fickle, indecisive, and fairly inaccurate. It is a matter of trusting the person who is confessing and nothing more. There are several cases where the testimonies are full of hidden lies, that the innocent end up getting hurt. Just like the Adnan Syed case, eyewitness testimony may have just put an innocent man in jail for 15 years, the confessions of one man were the reason behind the conviction of another. Eyewitness testimony usually ends up in a word for a word situation, where the jury decide based on trust. That alone creates room for false convictions and mistrials. Their becomes lack in an empirical evidence and an increase in trial based on emotions and “gut feelings”. Eyewitness testimony is easily falsified when one comes to assess memory. There is a common misconception that the human memory works like a video camera, that there is the exact opposite. Recent studies have found that memories are “reconstructed” each time we play them back. The human brain unconsciously remembers what they want to remember and forgets everything they deem as irrelevant. Psychologist Elizabeth F. Loftus of the University of California states that memory is “more akin to putting puzzle pieces together than retrieving a video recording.” Factors as little as peer pressure, being questioned, need for protection all unconsciously alter one’s memory Unknowingly, the human brain alters memories, in order to receive what it desires. So when it comes to credibility of eyewitness testimonies, one must debate the credibility and the honesty of that person. For memories are in constant change and cannot be used to take major decisions.
outside factors begin to play in and your brain becomes a victim of changing memories. You are force to ask yourself whether what you remember is a reality or an illusion? Just like in the previous example, when one was asked whether the satchel was green, they respond with an automatic yes. Even though, they do know that it was not green. The fact that question was asked in a statement form, makes the person unconsciously change their memories. Usually, false memories do not have a big impact on the normal being’s life, however there are cases where they may bother the being at and. These cases are what we come to call false memory syndrome, it is basically the severe cases of false memory. Where the person is constantly forced to re-evaluate everything they believe they know. When we come to evaluate the inaccuracy that comes with memories, we find that it is relatively large. How is it that courts can in cases blindly take eyewitness testimony when the human memory on its own is questionable. Being put under that enormous amount of pressure, the normal being is forced to face alterations in their memory for their own good. The false memories begin to play in, in order to assure one’s future. The Innocence Project works to eliminate all the inaccuracies that come with eyewitness testimony. However, until then, I think it would be safe that a single person’s memory is too risky to base trials off of. If I find trouble remembering what I had for lunch last Sunday, and then definitely I should not be asked to play a huge role in cases where someone’s life is dependent on me.
The Big Five Personality Test from personality-testing.info courtesy ipip.ori.org
5 Most Common Personality Disorders Rana Abdelhamid Paranoid Personality Disorder: Those diagnosed with the paranoid personality disorder is basically find trouble with trusting people, it is having trouble with confiding in people. Those who are diagnosed with the paranoid Personality Disorder constantly assume the worst in people. Schizotypal Personality Disorder: Those who are diagnosed with schizotypal personality disorder behave in ways thatare “odd” and “eccentric” according to others. They find difficulty in making close relationships. Borderline Personality Disorder: Those diagnosed with borderline personality disorder constantly fear that people will abandon them. They have very tense emotions, and do not have a strong sense of who they are. Narcissistic Personality Disorder: Those diagnosed with narcissistic personality disorder believe that they are superior tp others. They believe that they are different and resent other people’s success, they constantly put themselves above everyone else. Obsessive Compulsive Personality Disorder: Those diagnosed with OCD constantly need to keep everything in order and under control. They worry when mistakes are made and have a need for perfection.
Have you ever wondered who you truly are? Or how people view you? Not only that, but have you ever thought about who you really are under all these layers of influence that your parents, society, culture and friends have projected on you? When it comes to thinking about who we actually are, we ask questions such as; what makes me smile? What makes me sad? What motivates me? And so on. The path of self-discovery is more important than everyone may think The real self and the ideal self are terms that are used in phycology to describe personality in this case, the real self is who we actually are and its how we truly think, look and feel. People may sometimes see the real self, but we can never really determine how people view us, in other words the real self is our self-image. Moreover, the real self is self you feel most comfortable with. On the other hand, the ideal self is a form of ourselves that we developed ourselves overtime that is based on how our parents raised us, culture and what we thrive to become Sadly enough, thinking to much about your ideal self can negatively affect oyur health, the problem arises when our ideal selves is too far from who we really are. This gap makes us feel demoralized and discouraged because we have in fact set ourselves up for failure. We feel like we have failed to reach our ideal thelves and therefore have failed. “What is Carl Rogers Theory? Central to Rogers' personality theory is the notion of self or self-concept. This is defined as "the organized, consistent set of perceptions and beliefs about oneself". The self is the humanistic term for who we really are as a person.�
Nourhan Zein El Din
Why Wait? Procrastination Beating Techniques Alaa Mansour
Why Do today what you can put off till tomorrow? As many as 1 in 5 adults (not just students) may be chronic procrastinators. But procrastination doesn’t necessarily equal lazy. Inaction is often caused by anxiety, fear of failure or negative perfectionism.
To stop the stress caused by not getting things done, try these simple, scientificallybacked solutions: 1. Know yourself HOW: UNDERSTAND HOW PROCRASTINATION AFFECTS YOUR LIFE. THINK ABOUT THE HABITS THAT OFTEN CAUSE IT. WHY IT HELPS: INSIGHT PREVENTS YOU FROM FEELING INADEQUATE
HELPS YOU UNDERSTAND THE CAUSE OF PROCRASTINATION. 2. Practice effective time management HOW: CREATE ESTIMATES FOR COMPLETING ASSIGNMENTS COMPARE ACCURACY OF ESTIMATES ACROSS TASKS WHY IT HELPS: SIMPLIFIES WORKING PATTERN WITH EFFECTIVE PLANNING IMPROVES QUALITY OF WORK AND AVOIDS STRESS 3. Change your perspective HOW: THINK ABOUT WHAT ATTRACTED YOU TO YOUR ASSIGNMENTS LOOK BEYOND THE GRADES TO WHAT INTERESTS YOU WHY IT HELPS: IDENTIFIYING PERSONAL GOALS IMPROVES ENGAGEMENT REASSESSING AN ASSIGNMENT MAKES IT LESS INTIMIDATING 4. Commit to assignments HOW: LIST TASKS THAT YOU’RE CONFIDENT YOU WILL COMPLETE MAKE A POINT OF CROSSING EACH TASK OFF WHY IT HELPS: REBUILD FAITH IN YOUR OWN ABILITIES COMMITS TO MAKING GOOD ON PROMISES 5. Work in a productive environment HOW: CHOOSE WHERE YOU WORK AND WITH WHO, WISELY DON’T STUDY IN PLACES FILLED WITH DISTRACTIONS, E.G. TV WHY IT HELPS: HELPS FOCUS ON THE IMMEDIATE TASK REMOVES OBSTACLES TO STUDYING 6. Be realistic HOW: SET REASONABLE TARGETS TO MEASURE ACHIEVEMENTS BE PATIENT, CHANGE WONT COME OVERNIGHT WHY IT HELPS: AVOID SELF SABOTAGE FROM UNREALISTIC EXPECTATIONS UNREALISTIC GOALS FEEDS PROCRASTINATION; WHY TRY THE IMPOSSIBLE? 7. Self-talk positively HOW: NOTICE HOW YOU TALK TO YOURSELF WHEN PROCRASTINATING REPLACE NEGATIVE TALK WITH POSITIVE WHY IT HELPS: STOP NEGATIVE THINKING BEFORE IT STARTS ENCOURAGE YOU TOWARS ACHIEVING GOALS 8. Un-schedule HOW: DEVELOP A FLEXIBLE SCHEDULE THAT ONLY INCLUDES IMPORTANT TASKS KEEP PLENTY OF TIME FREE FOR EXTRACURRICULAR ACTIVITY WHY IT HELPS: RIGID SCHEDULES CA LEAVE YOU FEELING OVERWHELMED GREATER HAPPINESS FROM THE WORK DONE
9. Don’t indulge fantasies HOW: STOP FANTASIZING ABOUT DESIRED RESULTS INSTEAD, DEVISE PRACTICAL STEPS TO ACHIEVE THEM WHY IT HELPS: IMAGINATION IS THE ENEMY OF MOTIVATION VIEWING OUTCOME OBJECTIVELY IMPROVES WORKING ENERGY 10. Plan for obstacles HOW: LIST POSSIBLE OBSTACLES FOR COMPLETING ASSIGNMENTS PLAN COUNTERMEASURES, e.g., “whenever I look at twitter I go for a break” WHY IT HELPS: MENTALLY PREPARES YOU IN ADVANCE EFFECTIVELY COUNTERS PROCRASTINATION
Procrastination is more than putting off tasks; it’s a fear of action. The solution? Have faith in yourself, live in the present and set realistic goals you can successfully achieve.
Using Mood-boards Self-improvement motivation
Making a mood-board can be a useful exercise when it comes to personal development, and is perfect for visualizing where you want to be in several years' time or finding what's currently wrong in your life. For instance, if you are looking for a new major or ways to find more direction in your life, then you can use a mood board in order to collect images that you find inspiring, people you look up to, or professionals you envy to try and get a feel for the direction you want your life to head in. Likewise if you aren't currently satisfied with your current situation you could make a mood board of your life as it is now in order to find the things that you aren't happy with and that need improvement. Either way, by creating a mood board it's possible to start to grasp abstract feelings or intentions so that you can come up with more concrete plans and goals. It's a lot of fun too putting your dreams down on paper in this visual way, so get to it!
I tried to create a mood-board of myself. At first it sounded rather easy, but upon completion I had to realize it was quite a task. Knowing who I am is not always that simple – it is easy to get confused sometimes, especially if you do not reflect on your journey occasionally. Here’s what I made as ‘me’ if I were a collage of images.
STUDY SMART! 6 psychology based tricks to help you study and pass your tests: 1. Don’t memorize In psychology, there are different levels of processing material, ranging from shallow to deep. Shallow processing would be memorizing something while deep processing is more about giving the material meaning and connecting it to you. When you memorize you are using shallow processing, which is not very effective when trying to remember info. Try to take the material and apply it to your own life to better remember it when you are tested on it. 2. Switch up your location. When you switch locations, your brain does not get the chance to associate the material with your location. That gives you a better chance of recalling the material come exam time. 3. Be in a blue room We all know studying can be stressful and include anxiety in even the calmest of students. That is why blue is the best color to study around. Blue has been known to reduce blood pressure and decrease anxiety. That leads to a better studying environment because you are relaxed and better able to focus on studying. You will feel less stressed and more confident in your studying ability, which can make all of the difference in a test. 4. Test yourself Studies have shown that recall is better when the conditions during learning and the conditions during testing are matched. If your exam is multiple choice, take a practice multiple choice test. If you know you will have short answer questions, create some short answer questions for you to use while studying. 5. spread your studying None of these tips to help you study will be that effective if you cram them all into one night. According to a concept called the testing effect, memory is enhanced when you test yourself right after learning material rather than days or weeks later. By constantly studying your materials as you learn them, you will place all of your info into your long term memory and better remember them on your exams.
6. Believe in yourself In psychology, there is something called the self-fulfilling prophecy. It states that the predictions we make about ourselves can actually influence our behavior and cause those predictions to come true. In other words, if you think you won’t do well on an exam, it will lead you to not do well. Know that you are fully able to study and ace an exam, and it will cause you to do better on an exam. Confidence is key in everything you do in life.
The combination of all of these tips will help you ace your exams in no time. They have been based on scientific research and can make an impact on your test performance. Test them out and see if they work for you. Everyone studies in a different way, so incorporating these tips to your study routine can make all of the difference.
Take a break! Complete the crossword below
1 2
3 4
5 6
7 8 9 10
11
Down 1. A propensity for being displeased with anything that is not perfect or does not meet extremely high standards. 3. something that is remembered 5. the set of emotional qualities, ways of behaving, etc., that makes a person different from other people 6. the ability to make new things or think of new ideas 7. a strong feeling of enthusiasm or excitement for something or about doing something
8. the science or study of the mind and behavior 9. Chronic inability to fall asleep or remain asleep for an adequate length of time. 10. a date or time when something must be finished
Across 2. a mood or emotional state that is marked by feelings of low self-worth or guilt and a reduced ability to enjoy life 4. knowledge about or study of the natural world based on facts learned through experiments and observation 8. The act of postponing, delaying or putting off, especially out of habitual carelessness or laziness. 11. a type of collage consisting of images, text, and samples of objects in a composition
By: Alaa Mansour
10 psychology based steps to make Friday the most productive night of the week: 1. Start with a clean + calming space. Make it enjoyable with a nice ambiance such as candles and music. 2. Grab a beverage coffee, tea, whatever floats you boat. 3. Gather your materials notebooks + highlighters or digital notepads such as Evernote. 4. Write out overall goals for the week [personal + professional] 5. Create a list of projects under both the personal + professional categories 6. Fill in specific tasks under each of the projects 7. Decide which tasks need to be done Saturday, Sunday etc.. and highlight each with a specific color. 8. Open calendar or project management app to create to-do list for each day. 9. Keep the remaining items on original list handy for any down time. 10. Review tasks + goals to make sure they align. Finally, rest easy knowing you start Monday off with a bang!
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" Wohl, Michael J.a., Timothy A. Pychyl, and Shannon H. Bennett. "I Forgive Myself, Now I Can Study: How Self-forgiveness for Procrastinating Can Reduce Future Procrastination." Personality and Individual Differences 48.7 (2010): 803-08. Web. "Motivation and Learning Strategies for College Success." (2012): n. pag. Web. "Free Online Crossword Puzzles." Free Online Crossword Puzzles. N.p., n.d. Web. 23 Nov. 2016.