Centre for Studies in Behavioural Sciences

সৰ্বোত্তম টোপনি পাবৰ বাবে আপুনি এইকেইটা উপায় জৰুৰ পঢ়ি চোৱা উচিত!

সুস্থ শৰীৰৰ বাবে আৰাম আৰু টোপনিও খুব জৰুৰী| কিছু লোকৰ টোপনি নাহে, কিছু লোকৰ অনেক দেৰিকৈ আহে বা আহিলেও টোপনি পাতল হয়| আপোনাৰো তেনে অৱস্থা যদি এইখিনি কথা আপুনি জনা উচিত:
১) শ্লিপিং পিল নাখাব, সেইবিলাক স্বাস্থ্যৰ কাৰণে হানিকাৰক|
২) বিছনালৈ যোৱাৰ আগতে গা ধুব| পাৰিলে কুহুমীয়া পানীৰে গা ধোৱক|
৩) দিনত পাৰিলে ভালকৈ ৰ’দ পুৱাব| আৰু পোহৰত থাকিব|
৪) বিছনাত শুই শুই বা বহি টিভি নাচাব| বিছনাখন কেৱল শুবৰ বাবেহে ব্যৱহাৰ কৰিব|
৫) টোপনি অহাৰ আগতে বিছনালৈ নাযাব|
৬) বিছনা একেবাৰে পৰিস্কাৰ হোৱা উচিত| বিছনা চাদৰ, গাৰুৰ গিলিপ নিয়মিত সলনি কৰিব|
৭) শোৱাৰ সময় খাটাং কৰি থ’ব| এঘাৰটা মানে এঘাৰটাতে শুবলৈ যাব সদায়|

৮) নিশাৰ আহাৰত অধিক মছলাযুক্ত খাদ্য নাখাব| অধিক মাছ-মাংসও নাখাব|
৯) পাৰিলে দিনত ৩০ মিনিটকৈ ব্যায়াম কৰিব|
১০) শোৱাৰ সময়ত একেবাৰে দুশ্চিন্তা নকৰিব|

Csbs team

Answer keys 2nd paper:
1.A
2.A
3.B
4.D
5.C
6.B
7.A
8.D
9.C
10.B
11.C
12.A
13.B
14.C
15.A
16.B
17.B
18.A
19.B
20.C
21.A
22.B
23.A
24.A
25.D
26.A
27.B
28.C
29.D
30.C
31.A
32.D
33.A
34.D
35.A
36.C
37.D
38.A
39.B
40.D
41.D
42.C
43.C
44.A
45.D
46.A
47.D
48.D
49.A
50.D

job conted..

JOB OPPORTUNITY

M.Phil Entrance Exam
Preparation -
-basically most of the time
entrace is from genral
psychology , plz refer the book
Morgan and King & Baron.
concept should be crystel clear
otherwise you will be confused
as the paper is objective only.
- read basic concept of statistics
like power of the test, typeone
and type two errors etc. Again
concept should be crytel clear.
- basic research methdology .
- History part of the psychology
like diffrent schools.
-important books in psychology
and their writers like books
writen by the Skinner and Freud
etc.
-basic clinical/ abnormal
psychology of M.A. standers
only.
- you can practice for multiple
question using civil services
preliminar ay psychology books
which are available in the
market.
for interviw-
- go through your M.A.
dessertati on thourghly
- if have worked somehere then
they can ask you about the
same.
- they can also check your basic
knowledge of psychology .
Best of luck

Causes of depression
In general, depression does not
occur from a particular event, but
from a grouping of current events
and other longer-term or personal
factors.
Life Events:
Study suggests that ongoing
difficulties , long-term
unemployment, living in an
insulting or unfeeling relationship,
long-term separation or being
alone, prolonged stress at work ,
are more likely to cause
depression than recent life
stresses. However, current events
(such as losing a job) or a
combination of events can ‘start
depression in people who are
already at threat because of past
bad experiences or personal
factors.
Personal factors:
· Family history – Depression can
run in families and some people
will be at a larger genetic risk.
This doesn't mean that a person
will automatically experience
depression but life conditions and
other personal aspects are still
likely to have an important
pressure.
· Personality – a number of people
may at more risk of depression
for the reason that of their
personality, particularly if worry a
lot, have low self-esteem, are
perfectionists are sensitive to
personal disapproval.
· Serious medical illness – Having a
medical disease can generate
depression.
· Drug and alcohol use – Drug and
alcohol use can both lead
depressions.

Diary writing can be a really good
way to let the thoughts and
worries out of your head. While
they are inside your head
thoughts
bounce round, collide with each
other and get bruised and
battered. Letting them out onto
paper or the screen can get fresh
air in amongst them and can help
bring perspective and light. You
don't have to be a talented author
for writing ur thoughts , you
don't
have to be a good speller. You are
writing for you and no one else. It
is the act of writing, of expressing
your thoughts that makes the
difference.

Anger management
Why anger should be controlled
and managed? There are certain
reasons for that firstly anger
comprises of a lot of tension and
stress, which is not healthy.
Constant stress and tension
makes you more susceptible to
heart disease, high cholesterol
levels, a weakened immune
system, insomnia, and high blood
pressure. Secondly chronic anger
consumes huge amounts of
mental energy and clouds your
thinking, making it harder to
concentrate, see the bigger
picture, and enjoy life. It can also
lead to stress, depression, and
other mental health problems.
Thirdly, anger can hurt your
career because lashing out on
others not only alienates your
colleagues, supervisors, or clients
it also erodes their respect. What’s
more, a bad reputation can follow
you wherever you go, making it
harder and harder to get ahead.
Fourthly, chronic anger causes
lasting scars in the people you
love most and gets in the way of
your friendships and work
relationships. Chronic, intense
anger makes it hard for others to
trust you, speak honestly, or feel
comfortable as they never know
what is going to set you off or
what you will do. Explosive anger
is especially damaging to children.
Following are certain steps that
will help you manage your anger:
1.You need to identify the clues
that cause you anger. Think that it
is like solving a mystery. You have
to objectively outline those clues
that bring you anger, is it because
you disagree with what others
have to say? Or you donot like
whats happening around you. Or
you are stressed up? Or you feel
pleasure upon lashing onto
other? Think very rationally and
preferably jot down these clues to
your anger forming mystery.
2.The next step is to be aware of
anger warning signs and triggers.
While you might feel that you just
explode into anger without
warning, in fact, there are physical
warning signs in your body.
Anger is a normal physical
response. Becoming aware of
your own personal signs that
your temper allows you to take
steps to manage your anger
before it gets out of control. You
can do that in 2 steps firstly by
paying attention to how your
body feels, do you feel knots in
your stomach or the need for
pacing or the need for clenching
your hands or jaws or feeling
clammy or flushed or headaches
or pounding of heart or having a
difficulty concentrating or
breathing faster or tensing your
shoulders or simply “seeing red”?
Any of the mentioned signs are
actually physical warning about
your increasing anger; it’s just like
a volcano ready to explode.
Secondly you have to actively
identify the negative thought
patterns that trigger your temper.
You may think that external things
such as the insensitive actions of
other people, or frustrating
situations are what cause your
anger. But anger problems have
less to do with what happens to
you than how you interpret and
think about what happened.
Actually there are common
negative thought patterns that
fuel the anger such as
“overgeneraliza tions”; For
example saying, “You always
interrupt me. You NEVER consider
my needs. EVERYONE disrespects
me. I NEVER get the credit I
deserve.” “Obsessing on shoulds
and musts”; having a rigid view of
the way things should or must be
and getting angry when reality
doesn’t line up with this vision.
“Mind reading or jumping to
conclusions”; assuming you
“know” what someone else is
thinking or feeling—that he or
she intentionally upset you,
ignored your wishes, or
disrespected you. “Blaming”;
when anything bad happens or
something goes wrong, it’s
always someone else’s fault. You
blame others for the things that
happen to you rather than taking
responsibility for your own life.
3. The next step is to learn ways
to cool yourself down. Once you
know how to recognize the
warning signs and triggers, you
can act quickly to deal with your
anger before it spins out of
control. There are many
techniques that can help you cool
down and keep your anger in
check. Firstly try to attempt the
basic deep breathing exercise,
deep, slow breathing helps
counteract rising tension.
Secondly, utilize your 5 senses to
other areas, such as listening to
music or reading an article. This
will help you to think elsewhere
rather than the point of trigger
and take advantage of the
relaxing power of your senses.
Thirdly stretch or massage areas
of tension roll your shoulders if
you are tensing them, or gently
massage your neck and scalp.
Fourthly try to exercise; a brisk
walk around the block is a great
idea. It releases pent-up energy so
you can approach the situation
with a cooler head. Lastly give
yourself a reality check regarding
the situation, think in various
ways for example “is it worth
getting angry about it?” or “is it
worth ruining my day?” or “is
taking action worth my time”? or
“is my response appropriate to
the situation”? or “what will be
the consequences if I lash out”?
With such thoughts try to
dissipate the situation, ignore
whatever happened and do not
take any step.
4. In case you feel that the
situation is worth getting angry
about and there’s something you
can do to make it better, the key is
to express your feelings in a
healthy way. When communicated
respectfully and channeled
effectively, anger can be a
tremendous source of energy and
inspiration for change. Before
taking any step remember a brisk
walk, a trip to the gym, or a few
minutes listening to some music
should allow you to calm down,
releases pent up emotion, and
then approach the situation with
a cooler head. Remember certain
points, firstly make relationship
your priority. Maintaining and
strengthening the relationship,
rather than “winning” the
argument, should always be your
first priority. Be respectful of the
other person and his or her
viewpoint. Secondly, focus on the
present, once you are in the heat
of arguing, it’s easy to start
throwing past grievances into the
mix. Rather than looking to the
past and assigning blame, focus
on what you can do in the
present to solve the problem.
Thirdly be willing to forgive
resolving conflict is impossible if
you’re unwilling or unable to
forgive. Resolution lies in
releasing the urge to punish,
which can never compensate for
our losses and only adds to our
injury by further depleting and
draining our lives so make it easy
for yourselves and other forgive
them and forget it altogether.
Fourthly if you can’t come to an
agreement, agree to disagree. It
takes two people to keep an
argument going. If a conflict is
going nowhere, you can choose
to disengage and move on.
5.Make it a habit to try to avoid
places, situations and people that
cause you anger. Stressful events
don’t excuse anger, but
understanding how these events
affect you can help you take
control of your environment and
avoid unnecessary aggravation.
Look at your regular routine and
try to identify activities, times of
day, people, places, or situations
that trigger irritable or angry
feelings, think about ways to
avoid these triggers or view the
situation differently so it doesn’t
make your blood boil.

Steps for deep breathing exercise
Psychologists readily recommend
deep breathing exercises for
management of emotional
disturbances and mood swings.
They can be used in various other
situations as well for example
anxiety , panic attacks and stress
(which will be discussed in later
posts) and to help individuals to
"relax" their bodies from the build
up of tension.
Following are steps for basic
deep breathing exercise that can
be practiced at home, work ,
school , during a difficult exam
and while managing
anger ,children and difficult
situations.
1. Sit up very straight keeping
your backbone fully upright with
your shoulders pulled back as you
get into position.
2. Try to focus on positive
thoughts and clear your mind
from all kinds of negative feelings
and thoughts .
3. Inhale slowly and deeply (look
at the diagram below). Slowly fill
your lungs with air. Think about
how pure, fresh and cleansing
this “new” air is for your body.
4. Focus on how your lungs feel
as they fill with air. Notice how
they expand. Pay attention to
how your diaphragm moves to
make room for more air in your
lungs.
5. Keep this inhaled air inside
your and count till 7 .
6. Now very steadily and slowly
exhale (look at the diagram).
Release the air from your lungs
until they are completely empty.
Feel your lungs contracting as
your expel all of the “old” air from
your body.
7. Visualize your stress being
released as you exhale. “See” all
of your tension mixing into the
air and the "tension" being
released from your body.
8. Repeat these steps multiple
times. As you do, notice how your
body is beginning to relax, you
will start to feel very light as well.
9. Practice deep breathing
exercises on a regular basis. Each
time you find yourself becoming
stressed out about your day or
have mood changes, use these
exercises to calm yourself back
down. With practice, the process
will take less and less time and
better performance.

Love the message here