Tag: psychology

Posted in Life & Happiness

Recipe For Happiness: Mindfulness

Posted on by Jinavie

(This is a three part mini-series on happiness. See the full series here: https://jineralknowledge.com/tag/arkhappyrecipe/?order=asc)

Mindfulness is the state of mind where you are aware of and attentive to the present, accepting it while not being judgemental. Simply put, it is “living in the moment”. It may sound easy, but in reality, we are not very skilled at sustaining attention to the present. We are easily distracted by regrets of the past or fears for the future. Even when we are aware of the present, we judge constantly. Thoughts such as “I can’t believe I said that, it’s so stupid” or “This person is annoying me so much, I hate it” are some examples.

When we are mindful, we can look into our brains and isolate what is really bothering us. Instead of being trapped within a maze of neurosis, you can look at your emotional response rationally. This allows you to try figuring out what is causing it and how you might fix it.

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For example, you might feel angry when your friend does not reply to your messages. Our default state is to feel angry and lash out at our friend. But from a mindful state, you might see that your anger stems from your belief that your friend does not care about you. Then, you might remember that your friend is very busy studying for an exam and realise that there was a fair reason for them not replying. By being mindful, you self-aborted the vicious cycle of negative emotions and prevented the unhappiness it could cause.

There have been numerous studies that have shown the benefits of mindfulness. Not only does it reduce stress and increase happiness, but it also improves your physical health. But unfortunately, mindfulness takes practice to develop.

Mindfulness is trained through meditation. During meditation, you enter a relaxed state where you can focus on your “mind’s eye” rather than worldly distractions. There are numerous types of exercises that are available, such as breathing exercises and guided meditation.

A mindfulness exercise you can try right now is the Five Senses Meditation.
First, focus on what you are seeing right now. Describe everything in detail: the pigeon flying away, the red-headed girl handing out pamphlets, the blue sky. Ignore your emotional response to what you see and focus only on what you actually see. Now, close your eyes and focus only on your hearing. Do you hear the twittering of birds, the chatter amongst people, the leaves rustling in the wind? Keep doing this one-by-one with your other senses: touch, smell and taste. With each sense, focus only on what you “see” through that sense, blocking out everything else. Focus on the feeling of your clothes on your body, the scent of the person sitting next to you, the aftertaste of the breakfast you just ate. Lastly, open your eyes.

You will now be able to see the little details of the moment you’re in, through heightened senses. Then you will realise that you exist in this moment. Not in the past or the future, but in the present that your senses are excitedly telling you about.
The key to happiness is not an epic quest to find the Holy Grail. All you need to do is pay attention and look around you.

Happiness is now.

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Posted in Life & Happiness

Recipe For Happiness: Gratitude

Posted on by Jinavie

(This is a three part mini-series on happiness. See the full series here: https://jineralknowledge.com/tag/arkhappyrecipe/?order=asc)

Dr Tony Fernando, psychiatrist and researcher at the University of Auckland, talks about three factors that appear to be key to living a happy, content life. They are gratitude, mindfulness and compassion.

Gratitude can be summarised by a quote by Rabbi Hyman Schachtel:

“Happiness is not having what you want, but wanting what you have”.

We live in a society that drives us to want more – to become wealthier, more respected and more successful. Our never-ending desires are a great source of unhappiness. Gratitude is the attempt to fight this natural greed. This makes it difficult for us to become grateful: how can we be grateful when we feel miserable?

The key to gratitude is changing your perspective. A large part of our misery come from looking at the big picture. Houses are too expensive. My friends are all getting married but I am still single. I find my job dissatisfying. We sometimes lack the ability to see the forest for the trees; our idea of happiness are grand moments of success or excitement. Instead, perhaps we should be looking at the simple pleasures of life. Think of the little moments that made you smile today: meeting a friend for brunch, seeing a child play with a puppy, drinking a delicious milkshake, basking under the warm sunlight.

To become more grateful, one could try writing a gratitude diary. Every day, write down three (or even just one if it is too hard) things you were grateful that day. This trains you into actively thinking about simple pleasures. It may take a few weeks, but you will notice yourself becoming more aware of the little moments of happiness that fill your day that you took for granted. Eventually, you will reach a point where you are passively grateful throughout every day without having to think about it all times.

Recording a gratitude diary is one of the quickest and simplest ways to increase your happiness, with most people seeing noticeable positive effects within 1-2 months. The best part is that you leave a permanent record that you can look back on to realise how happy your life actually is when you see the forest for the trees.

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Posted in Psychology & Medicine

Synaesthesia

Posted on by Jinavie

What colour do you associate with the letter “E”? What sound do you hear when you feel the fluffiness of cotton? These sound strange to most people as we experience the senses in distinct ways. However, for 4% of the population, this is a completely normal experience.

Synaesthesia (“joined sensation”) is the neurological phenomenon where two or more senses are coupled together. This creates two kinds of synaesthesia: projection, where you physically sense something (such as seeing a purple circle when hearing piano music), and association, where you associate the sense with another sense (“that sounds quite orange”).

The most common form of synaesthesia that is reported is grapheme-colour synaesthesia, where certain people perceive letters and numbers as different colours. However, there are various kinds of synaesthesia, such as chromesthesia, where people associate sounds with colours (previously called “coloured hearing”). In fact, almost every combination of senses have been described, with some individuals experiencing multiple senses at the same time.

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The exact origin and mechanism of synaesthesia are yet to be fully explained. The most likely explanation is that in the brain of synaesthetes, the neural pathways for the various senses cross-over more than they should, causing the simultaneous activation. There are already some cross-overs between these pathways, as evidenced by various sensory illusions that the average person can enjoy. For example, a ventriloquist can fool the audience into thinking the puppet is talking as we hear speech and see the puppet’s mouth moving.

An alternative explanation is that there may be an element of ideasthesia – where concepts are paired with sensory experience. This would mean that synaesthetes are experiencing sensations due to the idea something represents, not because of the original sensory stimulus.

For example, when a synaesthete describes that the word “tree” tastes like brie cheese, it might not be the sound of the word, but rather the concept of a tree that triggers the sensation. We actually see examples of this in day to day life in the form of metaphors. We describe a wine having a round taste or a person being sweet.

There is much to learn about the phenomenon, but synaesthesia has already deepened our understanding of how we perceive the world, process it and commit it to memory through the use of associations and mnemonics.

Posted in Psychology & Medicine

Bad Day

Posted on by Jinavie

Life is hard. We are always fighting against the challenges of life, such as stress from work, financial hardship and relationship problems. People deal with hardships through different means. Some travel to catch some fresh air, while others seek the support of a friend or loved one. Although we ought to be spending our days in the pursuit of happiness, instead we are more often trying desperately to find a way to escape misery.

Amongst all this, we forget a very simple fact. Others around us are going through just as hard a life as we are. A sad truth about the human condition is that in times of stress, we instinctively become self-preserving. At the end of the day, evolution favours those who are able to save their own skin. Because of this, we are always seeking support and kindness to help us escape our misery, while often turning a blind eye to other people’s misery.

When is the last time you asked a friend about what’s really going on in their lives? It is much more common for us to blurt out what’s troubling us than asking others about their own troubles. We could be complaining to our friends about something trivial compared to the strife they are going through, but we would not know because we had not asked.

Even worse, what about strangers on the streets? If someone was rude to us, it would sour our day. But if we were rude to someone because we were genuinely in a rush or having a terrible day, we excuse ourselves and do not think much of it. How do we know that that person isn’t having the worst day of their lives and we just made it worse?

Of course it is impossible to know of all the bad things happening to everyone. We can make an effort to reduce the burden of our friends by being supportive, but it is hard to do that for someone you meet for less than a minute on the streets.

So perhaps the solution is this: be generous with your kindness. You have no idea what situation the other person is in, but it is hard to do wrong when you treat everyone around you with kindness. At worst, you’ve expended a small part of your emotional energy. At best, you’ve become more empathetic and happy, while making someone’s day. Never forget how much difference you can make with simple acts and words of kindness.

Posted in Life & Happiness

Trademark

Posted on by Jinavie

What makes us “us”? This is a question that every person on Earth would have asked (or constantly asking) themselves at some point in their lives. We seem to be gripped by an instinct to be unique – to not only discover our identity but to express it to the world.

Our identity is manifested through how we interact with the world. Some people express themselves visually – colourful hair, a token accessory they always wear or a general “look”. Some people opt to express their uniqueness through what they say – such as having catch-phrases or being the witty, funny guy. 

However, by far the most common way people show their identity is through their mannerisms – specifically those we display consciously. For example, some common traits people openly show are “being a hugger”, “always smiling” or “never swearing”. It is almost as if we set up intricate sets of rules for ourselves so that we act in a way that is predictable by people who know us well – a persona code, if you will.

This becomes interesting when the expected behaviour is not necessarily positive, such as when your friend is acting in a way that irks you, like saying something stupid or being overly affectionate. Well, it could be that they are purposefully doing it as per their persona code, knowing that it may not be received well. This seems illogical – why would you act in a way that hurts your image?

This is because our “trademark” – what makes us “us” – is a complex combination of our past experiences, present behaviour and our choices for the future. Due to this complexity, it is impossible to be a “perfect person”. So perhaps the reason that we cling to our mannerisms – whether they are good or bad – is that we would rather be a perfect “me” than a perfect person.

Others may mock us for doing something “that’s so Raven” or “that’s so Jin”. But we would rather show the world our imperfections and be loved for them, than forcing ourselves to be something that we are not – perfect.

Posted in Psychology & Medicine

Rat Park

Posted on by Jinavie

In the mid-20th century, rat models were used by psychologists to study the science of drug addiction. Rats would be placed into cages, connected to a pump that would deliver a dose of morphine when a switch was pressed. These rats would press the switch to get more “hits”, with some rats pressing the button in preference to food and water, eventually dying from dehydration.

In the 1970’s, Professor Bruce Alexander questioned whether this was an accurate description of the nature of drug addiction in humans. He posited that given that rats are social animals, placing them in isolation would put them in an environment where the drugs were the only “escape”. To study this, his team designed a large enclosure that they nicknamed “Rat Park”.

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Rat Park was designed to be a utopia for rats. It was 200 times the size of a standard cage, filled with comfortable cedar shaving floors, plenty of nesting areas, toys and abundant food. Most importantly, the enclosure had all 16 rats living in the same enclosure, so that they could interact with each other. The control group were placed individually in 16 separate isolated cages.

The researchers gave the rats a choice of two fluids to drink from – water and water laced with morphine. Although the rats initially stayed away from the morphine due to the bitterness, they eventually started drinking from it when they realised the euphoric sensation they got from drinking it. Interestingly, rats in cages would follow the traditionally predicted path of drinking more and more morphine, becoming addicted. However, rats living in Rat Park would barely touch the morphine water. Even when the morphine was sweetened with sugar, the rats would still not drink much of it.

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Through rigorous experiments, the researchers deduced that the Rat Park residents preferred social interaction over the drug-induced haze from drinking morphine. Rats under the effects of morphine were less able to socialise and in an environment with adequate social stimulus, this was a good enough reason to avoid drugs.

In a different experiment, Professor Alexander’s team put rats already dependent on morphine into Rat Park. They found that despite withdrawal symptoms, rats would prefer staying away from morphine and would attempt to socialise.

Although it remains controversial, Alexander’s research into Rat Park offered new insights into the study of drug addiction. It raised the question of whether drug addiction was purely an issue of biochemistry and how much effect our social environment has on our life choices.

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Posted in History & Literature

Evolution Of Colour

Posted on by Jinavie

We often take the beauty of colour for granted. How would you explain the colour red to a blind person? With that in mind, how do we know that the colour we see with our own eyes is the same hue that others see? A scholar by the name of William Gladstone came across a similar question in 1858 while studying ancient Greek literature. He noticed that in most literature of ancient times, the description of colour was wildly inconsistent, such as the sea being described as “wine-dark”, the sky being “copper-coloured” and other oddities such as violet sheep and green honey. After further analysis, Gladstone found that white and black were referenced frequently, while other colours were much rarer, with red, yellow and green being the most common colours respectively.

Another scholar named Lazarus Geiger expanded on Gladstone’s research and found that throughout ancient literature – including the Bible, Hindu poems, ancient Chinese stories and Norse tales – described beautiful scenes while omitting a certain detail: a blue sky. It appeared that the colour “blue” did not appear in most languages until a certain point in time, despite the people having lived under the same blue sky that we do now.

Geiger tracked the appearance of different colours in different languages and found a pattern of development. Each language would typically describe white (light) and black (dark) first. The next colour to develop was red, then yellow and green, with blue being one of the last colours to appear. This is likely related to the abundance of each colour (e.g. blood, dirt, vegetation) and the ease of making coloured dye (blue dye is notoriously difficult to make).

This raises an interesting question: if the ancient Greeks did not have a word for the colour blue, could they still perceive the colour blue? Biologically speaking, our eyes are not so different to that of the ancient Greeks. But of course vision is a two-part process – your eye captures the image and then your brain processes the image. Does language have a significant enough impact on how we perceive our world?

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There is a tribe in Namibia whose language does not distinguish blue and green. A study was held where people from this tribe were shown a circle of 12 squares – 11 green and 1 blue. To the researcher’s intrigue, the men and women of the Himba tribe could not tell which square was the odd one out – suggesting that their brain was processing the two colours as identical. However, the Himba language has more words distinguishing shades of green than English. In another study involving a circle of green squares with one square being a slightly different shade of green, the Himba tribe could pick out the different square much more easily than English-speakers.

The so-called “colour debate” is a hotly debated topic, with some arguing that language plays a crucial role in determining our perception of the world, while others state that language is separate to our senses. What did the ancient Greeks see when they gazed up into the sky? If we cannot describe something with words, then does it truly exist? But one thing is clear – things are not always as they seem.

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Posted in Life & Happiness

Deserving Love

Posted on by Jinavie

One of our greatest weaknesses as a human being is that we never seem to be satisfied with “just right”. We always think we have too much or too little of something and this torments us. The same can be said of love. People will often complain that they are not loved enough by their family, friends or significant others. This is natural, for we tend to crave love and attention more than we are willing to give it to others.

The more interesting situation is when people complain of being loved too much. One defence regarding this is that they do not feel that they deserve this love. Some people claim that because of who they are (or more commonly, who they aren’t), they are not worthy to receive the tender loving care offered by another person. Of course sometimes this is said as a plesantry, but in some cases, a person may feel so guilty of this that they will reject the gesture and push the people they love away.

What does it mean to be “deserving” of love? Does this imply that love is some kind of karmic reward that should only be received if we have been kind and generous to others? We are often the harshest judges of our own character and more often than not, we will rate ourselves lower than how others see us. Some people are able to appreciate and be grateful for the kindness of others, while not seeing the effect their own kindness has on others. Because of this mismatch, sometimes we may think that others are being kinder to us than we are to them.

Knowing this, perhaps it would be easier if instead of tormenting ourselves with the question of whether we deserve someone’s love or note, we should let others judge how much love we deserve from them. For they are the ones who feel the kindness in our words and actions, and they are the ones who wish to return that kindness back to us. Instead of feeling guilty of whether you deserve someone’s love or not, feel grateful that you have people in your life that care about you.

And if you cannot shake the feeling that you really are not deserving of that love, there is only one real solution. Be more generous with your kindness and reciprocate that love to others to make up for whatever you are feeling guilty of. Love is an infinite resource and there is plenty to go around for everyone.

Posted in Philosophy

The Minds Of Others

Posted on by Jinavie

How do we know that the world we perceive is the same as other people? How do we know that what I call “red” looks the same to another person? How do we know that other people are hearing the same music, smelling the same scent or even feeling the same emotions that we do? We infer from other people’s behaviours that fundamentally, we are all the “same”. We see other people enjoy the same things as us or think along the same lines as us, then we empathise.

However, as human beings, we are unable to read other people’s minds. All we can do is interpret people’s speech and behaviour to try gauge what they are thinking. This means that technically speaking, we can never truly know that other people have minds of their own. For all you know, the person in front of you could be an automaton that is programmed to respond to their environment in a manner similar to you.

As discussed above, we subjectively know (or assume) that other people have minds of their own, given what we observe. But then what of animals, artificial intelligence or even comatose people? How can we know that they have a conscious mind? The short answer is that there is no black-or-white answer, but it sure is an interesting philosophical discussion to ponder – one which has been pondered for millennia. This is the problem of other minds.

We cannot objectively “see” or read into another conscious mind. However, we can approximate what that mind is like from the person’s behaviour – their words and their actions. This is almost like sketching an animal that you have never seen just by listening to someone giving you an account of it. Therefore, if you want to get to know someone – to understand their mind, their essence, their soul – all you can do is talk with them, sketching out the finer details as the conversations get deeper and deeper.

Posted in Life & Happiness

Inside And Outside

Posted on by Jinavie

Each and every one of us have two selves: the self we truly are in our mind and hearts and the self we present to the world. Let us call these the inner self and outer self. For the most part, we know both our inner and outer selves quite well, because we know what we are thinking and feeling and we consciously control what image we show to other people. But because we cannot read minds, we usually only know the outer selves of other people.

Our inner self is somewhat difficult to change consciously as it is mostly shaped by our natural personalities, our upbringing and environmental factors such as life experience. On contrast, we have the ability to change how others see us through various ways. We wear smart clothing to suggest we are well-cultured, we tell jokes to give the image of a funny person and we emphasise our strengths while downplaying our weaknesses and insecurities to show our best possible side. Because of this, it is unfair to compare yourself (your “inner self”) to others (their “outer self”). The “perfect” person you are comparing yourself to may just be an outer shell shielding that person’s weak, insecure inner self that is no better than you.

We all have our own demons and insecurities, but no one wants others to know as all we see in society are strong, charismatic, charming outer selves and we seem so weak in comparison. In the end, we all live behind masks to try fit into a world full of masked people, too afraid of showing our true selves and being hurt.

Then how can we truly connect if we are all pretending to be different people? Always remember that others are just as afraid of lowering their mask as you are. You cannot expect the other person to open up to you first when you are not prepared to yourself. On the other hand, you cannot be hurt when they are reluctant to open up just because you have. To show your inner self means leaving yourself to be vulnerable, so it is understandable for people to take time for it to happen. All you can do is to let yourself be vulnerable first and show the other person that you are just as weak and scared as they are. That is the cost of connection.