Better to bend than break.

Flexibility is essential for resilience.

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When life changes direction, are you able to change with it?

Are you flexible and open to new experiences?

Are you able to break free from old patterns and habits?

Or do you struggle to adapt to anything new and different?

In this video clip, I describe how the flexibility of palm trees helps them adapt and ultimately be strengthened by hurricanes.

Applying this Post in Everyday Life

“Do the opposite of what you normally do.”

  1. Wake up one hour earlier to enjoy some unexpected quiet time.
  2. Exercise at night instead of in the morning.
  3. Try gluten-free or vegan to support a dear friend.
  4. Swap your favourite hobby for something brand new.
  5. Sit in a different spot in the classroom than you’re used to.
  6. Drive a different, more scenic way home tonight.
  7. Meet three new people in your community this week.
  8. Trade television for library books for one month straight.
  9. Go to sleep on the opposite side of the bed.
  10. Spend the weekend silent and completely word free.

Change one routine today and open up to unforeseen freedom and opportunity.

Just Breathe.

Sometimes it’s the smallest things that have the greatest impact on our happiness.

Something so close, so within reach, we often forget it was there in the first place. The good night’s sleep we’re yearning for; waiting patiently at the end of each day. The connection to nature we’re searching for; available 24/7 just beyond our front door. That extra deep breath;  we frequently forget to take.

You possess a power so magnificent, so liberating, right under your nose.

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The deeper the breath. The deeper the peace.

Breathing is one of the few physiological functions that can be controlled both consciously and unconsciously.

When everything feels out of control, breathing is the one thing that will always be within our control. The times we’re under the most amount of stress is the exact time we need to expand our breathing – not restrict it.

We must become conscious of breath.

The next time you’re under any kind of pressure. Stuck in traffic. Rushing from class to class. Dealing with a difficult customer at work. Desperately trying to recall answers on a final exam. Wake up to the formidable power that exists within you. Right here. Right now. Right under your nose.

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Inhale peace.  Exhale pressure. 

What’s your mantra?

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This is my mantra.

I write it on my bathroom mirror. I post it on my refrigerator door. I tape it to my office wall. I speak of it every time I teach.

These 4 words remind me to focus on what’s good, what’s working, what’s infinitely possible. Even (especially) when everything is going wrong.

Focus on the good.

Because if I can find one good thing in the course of a day, I have found my reason to live, to love, and to lead.

Sometimes the blessings are obvious. Sometimes they’re hidden. Sometimes it’s simply breathing. Other times “it’s the moments that take my breath away”.

Mantras wake us up.

Mantras work because they wake us up. Snap us out of it. They carry us from the perpetual loop of our worries to the equanimity of present time.

For we all need a gentle nudge in the right direction. A loving reminder to come back to reality.

Or we’ll all be too busy looking down that we miss the beauty of what’s right in front of us. Life itself. 💙

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What’s your mantra?

Related Post: Happiness in one word.

Are you a highly sensitive person (HSP)?

The first step to compassion is understanding.

Do you experience more stress than the average person? Are you overly sensitive to external stimuli. Chances are, there is nothing wrong with you or your coping strategies.

Instead, your brain may be more sensitive to stress than the average person. You may in fact, be what Dr. Elaine Aron has coined “A Highly Sensitive Person” (HSP).

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Neurological differences found in HSP’s.

Brain scans show that HSP’s have “heightened activity in empathy-related brain regions” including the anterior insula (insular cortex), highlighted in the brain scan below.

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The intensified response of highly sensitive people (HSP) to stress is not a choice – it’s biological. HSP brains are wired differently than the average person. This fact has been clearly supported by scientific research.

Self Test: Are You Highly Sensitive?

  1. Are you easily overwhelmed by such things as bright lights, strong smells, coarse fabrics, or sirens nearby?
  2. Do you get rattled when you have a lot to do in a short amount of time?
  3. Do you make a point of avoiding violent movies and TV shows?
  4. Do you need to withdraw during busy days, into bed or a darkened room or some other place where you can have privacy and relief from the situation?
  5. Do you make it a high priority to arrange your life to avoid upsetting or overwhelming situations?
  6. Do you notice or enjoy delicate or fine scents, tastes, sounds, or works of art?
  7. Do you have a rich and complex inner life?
  8. When you were a child, did your parents or teachers see you as sensitive or shy?        

Source: HSP Self-Test                                                                                            

Harnessing HSP’s Strengths.

The main challenge for most HSP’s is to acknowledge their heightened emotional sensitivity, understand their unique emotional needs, and finally to employ distinctive strategies for coping with stress.

Helpful websites and resources below –

  1. A Guide to the Highly Sensitive Person (HSP) by Dr. Judith Orloff
  2. Coping Strategies for the Highly Sensitive Person by Dr. Ted Zeff
  3. How to Thrive When the World Overwhelms You by Dr. Elaine Aron
  4. Highly Sensitive People in the Workplace by Janine Ramsey
  5. With Care, You and Your Sensitivity Will Flourish by Deborah Ward

Cherish your sensitivity. It is your superpower.

You were born to thrive.

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Do not fear challenge or adversity.

Run towards it. Not away from it.

Use it consciously. As a stepping stone.

To ascend. To soar.

To propel yourself forward.

To begin again. 

For strength is ultimately built from challenge, from difficulty, from overcoming.

You were born to thrive!

Watch my video for helpful strategies on how to thrive.

5 Ways to Embrace Change.

I love new beginnings. The start of a day. The beginning of a week. A brand new month. A whole new season.

All are perfect times to begin anew.

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“The only way to make sense out of change is to plunge into it, move with it, and join the dance.”

Need help embracing change but don’t know where to start?  In this  8 minute CBC-TV interview below, I share 5 stategies for embracing change.

What are your strategies for embracing change?

Visit my YouTube Channel for all my positive psychology videos.

Let peace begin with me.

So much happens in the course of a day that is beyond our control. There are 100 ways to respond. And only 1 way that feels right.

Overslept. Choose peace.

Ran out of coffee. Choose peace.

 Stuck in traffic. Choose peace.

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Missed a deadline. Choose peace.

Technology overload. Choose peace.

Nonstop meetings. Choose peace.

Bossy coworker. Choose peace.

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Burnt dinner. Choose peace.

Argument with spouse. Choose peace.

Children acting up. Choose peace.

Unable to sleep. Choose peace. 

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Let peace begin with me.🌷

Helpful Video: Eckhart Tolle's Inner Peace Exercise (3 min)

Stressful Times. Empowering Lessons.

 Question your stress. It has a lesson for you.

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1/ Identify a stressor / challenge in your life. Be specific.

For example: Not enough money. Too busy. Lack of sleep. Pushy relative.

Your Answer: ______________________________

2/ What is this stressor / challenge trying to teach you?

For Example: Slow down. Change jobs. End a relationship. Get help. Breathe.

Your Answer: ______________________________

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3/ How did you overcome challenges in the past? Be specific.

For Example: Trusted myself. Reached out. Held on. Said no. Moved on.

Your Answer: ______________________________

4/ Which strength will help you overcome current challenge?

For Example: Faith. Patience. Positivity. Reflection. Connection. Laughter.

Your Answer: _______________________________

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5/ List positive results of mastering this stressor / challenge.

For Example: Enhanced self-esteem. Less negativity. More authenticity.

Your Answer: _______________________________

What empowering lessons have your stressors & challenges taught you?

Letting life flow.

Stressful Times.

The one word I hear repeatedly from students this time of year is drowning.

Drowning in bills. Drowning in midterms. Drowning in research.

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Not a pleasant thought. And definitely not energizing.

A sinking feeling that takes student motivation from 100 to 0 in an instant.

By thought alone.

Empowering Lessons.

How can we help students to feel more empowered in the midst of winter weather, too many midterms, and not enough time.

Transforming Stressors.

We meet students where they’re at. By embracing that stressful, drowning thought and transforming it into a peaceful, floating feeling. By helping students feel safe and supported. In and out of the classroom.

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Trusting the Flow.

We remind students of their resilience. We show them how far they’ve come. We encourage them to flow with the moment instead of fighting against the current. Then and only then can the focused learning begin.

Video from today's psychology class. 🌊

What helps you go with the flow?