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Exercise can help you to perform better at work: study

Keeping physically fit can have a positive effect on workplace wellbeing.



Exercise has been found to reduce stress, increase positive mood, decrease anxiety and alleviate depression. But you may not know that the emotional wellbeing associated with exercise is also linked to key attributes that can help us while we work.

One of the most established of wellbeing frameworks states that of the many ways to experience happiness, five areas are most important: positive emotions; mental engagement; strong relationships; meaning in life; and accomplishing goals – Perma, for short. At face value, achieving all five may seem a colossal task. But many activities from tennis to triathlons, squash to swimming, can help us to clinch all five at once. Evidence suggests that, as a result, we are more likely to avoid job burnout, sleep more easily and be more engaged at work.


The “runner’s high” is at the peak of positive emotion. While this euphoric feeling is most typically linked to pounding the pavements, it can be experienced via any activity which works both muscles and heart.

The high comes from endorphins – the body’s natural painkiller – being made available in the areas of the brain which process mood and emotion. Understood as an evolutionary advantage, the high enables us to keep moving even when our muscles are tired, and even a short burst of this positive feeling can help us feel more energised. So next time you’re feeling low, try squeezing in some physical activity around work. It could give you a morning boost or stave off the post-lunch crash.


Being in the zone is no easy task in a distracting workplace. Scientifically known as “flow”, this engagement level is the optimal amount of challenge required for personal growth. The Goldilocks of arousal, flow occurs when a task is sufficiently difficult to avoid boredom, but not so hard that we become overwhelmed. The flow experience is associated with decreased activity in the posterior cingulate cortex – an area of the brain responsible for our sense of self. So flow literally allows us to lose ourselves in the moment.

Physical activities which provide a just-manageable challenge are great for getting into flow. Even better are water-based sports which prevent the use of distracting technology, like sailing, swimming or rowing. Detaching from work in this way gives us time to recharge, meaning we can return with maximum productivity.


While competitive sport can seem cut-throat, the shared pain of limit-busting events can stimulate compassion, and the more we suffer personally, the better we empathise with others. This not only strengthens our social skills, but also manifests in directing greater kindness to ourselves. Research indicates that self-compassion is a more effective strategy than self-criticism when we face difficulty.
So, practising kind self-talk during sport can enable a more positive response to previously unbeatable workplace challenges.


A philosophically foggy concept, meaning in life has been scientifically pinned down as having three components: purpose (core goals and aspirations); significance (impact beyond the trivial and immediate); and coherence (understanding own values and life story). Meaning in life can provide a stable foundation when we face adversity, and helps us to make sense of troubling events. Importantly, some studies have found that a stronger sense of purpose is associated with moving more.


The value of feeling competent and successful is well known, but greater attention has recently been devoted to the manner in which we interpret success. Research into growth and fixed mindsets suggests that whether we believe ability can change (growth) or not (fixed) is central to our wellbeing.
Those with a growth mindset are more likely to work on developing their skills, embrace feedback as an opportunity to learn, and use setbacks to adapt and thrive. On the other hand, those with a fixed mindset fear failure, take feedback personally, and are discouraged by bumps in the road.

But this can change. Researchers have found that a person’s mindset can be influenced by something as simple as greater self-awareness. All kinds of physical activities can objectively show us we can achieve goals that at first seemed out of reach. You might think that you’ll never be able to lift a certain weight, for example, but persist, and you will see how strong – both mentally and physically – you truly are.

You don’t need to be super-fit or even a regular gym-goer to benefit from the wellbeing perks that come with exercise. Getting active a few times a week can be enough to not only transform your physical fitness, but also boost your mood and performance, in and outside of work.


Baldness: A man’s dilemma

Embracing the look is not going out of style



Male pattern baldness, or androgenic alopecia is the most common type of hair loss in men. The disturbing part is that most men who are affected by the condition, first see the signs of hair loss before the age of 21, that is, at a very young age.

Fawad Saleem, 29, a Karachi based marketing manager in an international company, is one of the many young men ready for a hair transplant after the stages of frustration and shattering self-esteem he went through when he started going bald.

“It’s always a very sudden realisation that you are actually losing your hair. You even laugh off a little hair loss at first. But you never see the baldness coming. Suddenly, all your hair starts falling out. You wake up and find it on your pillow, and then you see it everywhere. You find yourself looking at older pictures when you had hair and then then you realise that the game has started.”

Bilal Javed, a university student aged 25 finds sharing pictures worrisome in the age of selfies. “I didn’t feel very bothered at first but when it (the hair fall) started happening dramatically I felt very uncomfortable and had huge self-esteem issues when sharing my pictures especially.”

He feels that the younger lot feel more affected because older people don’t have to face the dilemmas of today’s age, they’ve passed the stage of life when appearances matter so much. “It is definitely more stressful for people of my age,” he adds.

Why does the hair fall?
Dr Asad Toor, a hair transplant surgeon explains the occurrence of male pattern baldness due to the presence of a male hormone called DHT (dihydrotestosterone), also known as the ‘enemy of the hair follicle.’ Simply put, the hair that has the receptor for this hormone will fall. Usually these hairs are on the top of the head, hence people tend to get bald from the frontal region while hair remains on the back and sides of the head. Genetics determine the presence and distribution of the susceptible hair. Hence, people who have more susceptibility are extensively bald.

Treating baldness
Medication is one option for sufferers that doctors recommend. The success rate is quite high, but it comes with serious side effects for men. As the medicine works by blocking the male hormone DHT; it disrupts other male functions also, resulting in impotence, loss of libido and abnormal ejaculation. Even if an individual doesn’t experience the side effects, the measure is still temporary.

The shampoos and products that fill the market claiming to provide a fix to hair fall don’t work, yet people try them anyway in a desperate attempt to find the quick solution.

“I tried every type of shampoo that claims to fix hair fall. I’ve even used shampoos costing more than 2000 rupees with bio-tech technology and what not, but it’s all a hoax,” says Saleem.

Hair transplant: The real solution?
Ultimately, hair transplant is the permanent solution.

“Many people eventually opt for transplant. They don’t want to keep taking the medicine for the rest of their lives. Once you stop taking the medicine, your hair starts falling again,” adds Toor.

Although hair transplants are often associated with older men, younger men are also increasingly getting the treatment done. Dr Toor estimates that 30-35 percent of his transplant patients is aged under 30, 15 percent would be the older age group which is above 55 plus, and the remaining 50 percent patients are aged from 30 to 55.

The simple motivation for these men is to boost self-confidence. According to Dr Toor, lots of people who have jobs in marketing, in banks, and wherever public dealing is involved, feel an increased need to get it.

“(Also) Social media, and increased awareness among people has made it a real issue for youngsters especially”, explains Dr. Toor. “(Boys belonging to) new generation take their own pictures, post them online, and in general are more conscious about these things. So, the percentage of younger patients is progressively increasing.”

There used to be a time when only the affluent would ask for a hair transplant. “Now you can imagine that I get shopkeepers to chief executives of companies coming for transplant. It’s across the economic and social strata, all sorts of people are getting treatment,” says Toor.

However, hair transplant also has its own problems. It is especially not recommended for younger men in their early 20s because the pattern of baldness only forms at a certain age.

“But people are in a hurry to get it done which ends up as a bad or ‘fake’ looking transplant. This happens usually by 35 years of age,” says Dr Toor.

An Associate Consultant, Bilal Tariq at 27, is about to have his second transplant. He had his first transplant at the mere age of 22 when he gave up on the sprays and medicines he was using to fight his hair loss. He feels that being socially active, going to university and meeting peers at that time was the most difficult part because of how baldness is perceived as unattractive.

“Even though I couldn’t easily afford it at the time, I made sure to somehow get the hair transplant because getting bald totally disrupted my social life and image”, shares Tariq.

Tariq feels that the transplant has become more of a dependency now. Five years later, he is losing a little hair again and is completely ready for his second transplant.

Other options
Whilst transplants are becoming common and acceptable, there are many men who choose not to take that path.

Stylists have shown that hairstyles can actually help to create trendy looks while covering bald spots. The right style and cut can make the stages of hair loss much easier to handle, since the styles can make the transition more graceful, or even fashionable, if one wants to make a statement.

Experts suggest that the key is to choose a hairstyle which makes the receding hairline less prominent. Haircuts that can help to attain this appearance include the ‘comb-over’ hairstyle, a ‘short pomp’ or a ‘textured crop with a forward fringe’. The slicked back look became very popular in the late 20th century and is still very trendy. Other options include ‘spikes’ which adds height and dimension, reducing the appearance of thinning hair. Crew cuts also help similarly.

Embracing baldness
And yet, for most men today, embracing their baldness with confidence is the answer. This may take time getting used to initially, but in the long-term the decision has helped boost confidence and contentment in the men who chose to do so.

“When I started suffering from hair loss, I shaved off all the hair and just embraced it rather than worrying further. I feel right about it now.” shares Omer Ahmed, 35.

A study in 2012, at the University of Pennsylvania revealed a very interesting insight that changed the follicle game. Researchers asked 59 males and female participants to rate photos of men- some bald, others not- based on perceived confidence. In another study, 367 males and females were shown photos where researchers had digitally removed the hair and then participants were asked to rate them. The studies found that men with shaved heads were perceived as stronger, more confident and dominant and even more attractive.

Men suffering from male pattern baldness may find that instead of spending huge amounts of money trying to cure or reverse hair loss, which mostly isn’t even permanent – the counter-intuitive approach of shaving off the hair may be the better solution.

What does this mean for balding men? The solutions do not start and end at shampoos, creams, or transplant. Embracing the look is not going out of style. So before going under the knife for a long treatment process – grab the razor and give the shaven look a try.

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Mothers Seeking Careers Struggle to Maintain Identity

Career gives women a sense of being and purpose



Mariam* reminisces of her hurriedly typed assignments with merely an hour’s deadline for submission. She has recently completed a 2 year program for a Masters in Human Resource Management. Being a student enrolled in a Virtual University, she had the facility to view lectures, submit assignments and attempt quizzes online using her laptop from home. However, married life with four kids made these tasks tedious for her. Always juggling between household work, parental duties and social responsibilities, Mariam struggled on a daily basis to complete her second Masters degree. “When I got married 20 years ago, I had already completed my Masters in Mass Communications with an interest in Public Relations and Advertising,” shares Mariam. “After marriage, we moved to a city which was not very modern. I also had a fear that my in laws may not like the idea of me working anywhere. It was a typical marriage, the life of an ordinary girl turning into a house maker followed by travels, charms, luxuries and motherhood. So the personality, if it ever existed, now revolves around home and kids.”

An Identity Crisis
Like Mariam, many other married women in Pakistan and around the world, tend to feel a loss of purpose in their lives when they are unable to perform tasks other than their daily household chores. In 1963, Betty Friedan, an American psychologist was perplexed by an unusual mental condition that she found was quite widespread, mostly among married women. They complained of depression, of being unable to focus on things, of bursting into tears without reason, sleeping a lot and feeling unusually tired. This feeling of unhappiness was there despite the women having secure marriages, children, financial security and social networks. In her book titled “The Feminine Mystique”, Freidan wrote that these women did not face any hormonal or psychological issue. She realised that the source of these women’s condition was an identity crisis. A woman told her that she had everything – a husband moving up in his career, a lovely home, yet when she woke up in the morning there was nothing to look forward to. One question summed up her feelings: Is this all there is in life?

Half a century later, the situation is still the same for many women today. With better social and education standards, the impact of modernity brings with it a new brand of identity crisis in the women. “I got a bit stuck in a question I ask myself again and again, that am I of any worth?” shares Mariam. “Can I be of some use apart from daily house chores?” she says.

Amna*, who has prior work experience in banking, advertising and electronic media, also felt a vacuum in her life, until recently being hired in a local school. “Initially I felt bad for not being able to go back to work or do something I was good at,” she says. “Later I realized it was not easy with three kids. Time has changed now, the news industry has evolved so much.” she laments. Nevertheless, she still feels happy that she would be able to utilise some time of her day in a useful manner, no matter that the work would not be associated with that of her prior experience.

The Time Factor
In the Asian culture, tradition remains strong and dictates many aspects of the society. Psychologists have observed that as young girls grow into adolescence and womanhood, they comply more and more with the feminine roles demanded of them. Some studies even suggested that women are subtly conditioned to feel that over-achievement is an “unfeminine” trait. Those who do become part of the workforce, face difficulties in moving up the corporate ladder, especially if they are married.

Surprisingly, women may face a similar situation even in the West, where despite a more liberal approach being practiced towards life, they may still be expected to eventually contribute to raising a family. In 2017,New Zealand’s current prime minister Jacinda Ardern was drawn into a sexism row when she was the opposition leader. She was asked if having a baby would affect her chances of becoming a prime minister. “It is totally unacceptable in 2017 to say that women should have to answer that question in the workplace,” Arden had then responded, saying it was a dilemma lots of working women faced. Jacinda went on to become the prime minister of her nation and became the second woman to give birth to a child while holding that office.

According to the Denver Women’s Commission, most women who work outside their homes are still the primary caregivers for their young children as well as elderly relatives. For some, the option of hiring a nanny or a close relative taking care of offsprings is available, for others it is either not there or not preferred, hence the burden falling on the woman. Consequently, many women can only pursue their careers on a part-time basis, resulting in fewer promotion opportunities. They consider the ages of their children and the amount of time they have available before they decide to pursue a career path. “I wanted to join the corporate world so badly but a 9-5 job was not a workable option for me,“ says Uzma*, an MBA degree holder with a major in Marketing and now a mother of two. “I didn’t want to waste my studies, so I opted to join a school which was an 8-2 job.”

Not Losing Hope
Taking out lesser time from their household routine still does not deter women from pursuing a career. Although many of them would still not be satisfied until they can fully participate in a working field and are eager to reach a top position, most feel that as long as there is an outlet for them to experience creativity, management skills and independence, working for fewer hours is actually not that bad. “Apart from teaching, I also started a small scale home based baking business and later on, started an event management business along with two friends,” says Uzma. “I was able to give time to my family as well and was a working woman side by side. It was easy to balance both sides due to less working hours.” she explains.

Amna always pursued a career option. “I’m very busy with my 3 kids and honestly I’m loving it,” she responds. “But sometimes you want to do something extra with your life. As I see my kids growing, they need my time and attention more then ever, but it is not very difficult to start working again. A lot of my friends are working moms and they are doing a great job. Nothing is difficult if you know the art of time management,” expresses Amna. She now looks forward to her new job starting late in summer.

What Friedan argued in the 60s is that women be allowed and facilitated to pursue activities that enhance their identity. For many women, a career is what gives them a sense of being and purpose. With this in mind, Mariam hopes that since she has

completed her studies, she may one day be able to join a higher educational institution as a lecturer. “Some still laugh at me and I also question myself what’s the use after all these years,” she admits. “ But then I say that just for the sake of myself, I have to do something.”

*Names of case studies have been changed to protect identities.

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When competition becomes destructive

Does a fierce competitive streak undermine social values?



The acclaimed Darwinian Theory of “Survival of the Fittest” states that organisms having a similar arrangement of assets compete with each other, those who fight better get a greater amount of the assets and it increases their chances of survival. Ultimately, the individuals who are more qualified to their condition and adjust to its progressions keep on living, whereas those who don’t perish.

This theory holds water even today. Like all other living beings, humans have had numerous competitions along the course of life. But the list has expanded astonishingly to this day and age, and has brought about ruinous challenge.

Earlier, it was fundamental survival needs like food, sanctuary, clothing and water that living beings competed for. With the world getting more industrialized and mechanized, rivalry additionally got entangled. The once basic physiological needs turned up to be determinants of lifestyle and success. For example, from food and shelter, it is now better food or fine dine and bigger and lavish shelter.

Family is one important unit which not only teaches children what is good and bad but also guides all their choices and mind set. In connection to the idea of rivalry, the effect of family weight is too extraordinary to be disregarded. We come across a number of situations right in the family where the societal inflictions come in, like parents pushing their children to the edge to do better than their fellows, their cousins and even their siblings, in all aspects of life; in academics, in sports, and all extracurricular competitions. This competitive attitude by parents is evident in them promising gifts to their children if they are able to score more than others. The emphasis to be ahead of everyone else adds an element of ill-will.

However, parents are not the only ones to blame; this new trend has seriously implicated every relationship within the family structure of our society. Siblings being at odd with each other to get the supposed family glory and to get most of the ovation from elders, is perhaps the story of every family. It is particularly common amongst sisters who contend routinely to be the perfect one, both in family and outside. One such incident of idealization was reported on social media recently where a teenager starved herself and went into anorexia to look slimmer than her sister.

Competition is furthered cultivated in schools and other scholarly organizations where the yardstick favours the intelligent and achievers only. Management Guru Ken Blanchard says that “as we go through the educational system, resources become scarce and we learn that in order to attend the best schools, make the football team, etc., we have to compete with each other”. There is like an on going tussle between schools to be in the limelight, be it the struggle to get the most noteworthy number of A graders, highest university placement, medals in sports or having the most fancy building and campuses.

When it comes to friendship and keeping up with the social circle, competition gets savage. The effect of peer pressure is undeniable and it plays a great role in creating an environment of negative competition amongst friends. The expectations to be at the same level, to be of same standards and lifestyle lead to ill-will feelings only. Aggression, fear, insecurity and jealously then result in unhealthy behaviors like faking one’s personality, compromising one’s values and de-valuing others.

Competition continues as we reach the workplace. The workplace rivalries include competition for pay, promotions, benefits, getting the best project and making it to the best employee card and standing out from all others. Sadly, our workplace environment is framed in a way that expects us to say ‘I am better and I am going to beat others to prove it’. There is no room for positive collaboration that can lead to better productivity and growth, instead the opposite happens as the workforce is on consistent social pressure of keeping up with the destructive competition and sometime at the expense of someone else.

Sports is, probably the greatest manifestation of competition. Every game has a win or lose criteria. Team members who do not score a point or qualify for some international game event are left devastated. The feeling of letting team-down, country down or not being good enough is disastrous. It is impossible to consider sports as a sound, aptitude learning and group building movement.

In a more extensive dimension, we see competition in the business sector. It won’t be wrong to state that businesses run on competition. All the food brands, clothing and service industries are battling with one another to get the highest customers, highest sales and highest profit, more outlets and the most eye-catching advertisement.
Countries are at competition with one another. Super powers are competing to get even more powerful and countries try to beat each other in trade, the most elevated score on expectations for everyday comforts, personal satisfaction and the best measure of nukes. The consequences are all evident in Syria, Palestine and other troubled parts of Middle East and elsewhere in world, where continuous blood shed for decades is costing innumerable human lives.

When the competition gets fierce, it then leads to hostile motives. If a person believes that he is not good enough and cannot see others get ahead, he or she may plot ill-will actions, like taking revenge and harming others.

In addition such kind of unhealthy competition has been linked to mental health problems. The fear of judgement, of being imperfect, feelings of worthlessness, guilt and negative self-image not only poison the mind but lead to harmful consequences. The ramifications of such challenge have especially influenced the psychological health of youth, who are at more hazard than the older folks because of the inalienable naivety of youthful age.

Through and through, such kind of destructive competition is unsafe for the society as a whole. Because a society can only flourish on the values of healthy competition, good-will for each other and a sense of cooperation to achieve common good. Tragically, it functions on ill-will, hatred, jealousy and revenge today, all fueled by negative competition. This has been highlighted by Sun Tzu, a Chinese strategist, writer and philosopher. In his famous work, The Art of War, he writes that negative competition is inherently destructive, over time on all parties and positions including your own.

The word ‘competition’ conveys a positive message, implying that it can motivate one to do the best. However, it’s important to know the type of competition and pay attention to its consequences because the ‘dog-eat-dog’ attitude has never and will never benefit anyone.

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