Psychology Interview: Energy vs. Time Management

What we give energy to impacts everything.

Thoughts. Emotions. Actions. People.

Some drain. Others invigorate.

Awareness is the first step to enhancing vitality.

The goal is to identify the source of energy leaks and peaks.

Where to start?

My recent interview on FM 105.9 The Region was designed to help people become more conscious of what depletes their energy and what lifts them up.

Rather than focusing on time, which is finite, I suggested to radio host Candace Sampson that we turn our attention to energy management, which in turn expands the amount of time we have.

Because when we feel energized, we can do twice as much in half the time.

Watch Interview:

What She Said Talk on FM 105.9 The Region

3 Energy Tips Shared:

Tip #1: Debits and Credits
(Energy Audit)
Daily Tracking System of Who and What Depletes You
Tip #2: Put a Time Limit on Negativity
(Stove Timer)
Conscious awareness of how much time with friends and family is spent on complaining (draining) versus solutions (energizing).
Tip #3: Energy is Everywhere
(Combat Boots Anchoring Exercise)
Energetic grounding rituals before interacting online.
*All 3 tips described in detail in both a) the August 20 energy video above and b) the extended September 1 podcast interview below.

Reflection Questions:

  1. How do you manage your energy throughout the day?
  2. Is energy something you consciously pay attention to?
  3. What is your energy level on a scale of 1-10 right now?
  4. What (who) drains you?
  5. What (who) energizes you?
Video of Blog Post: Click Here 

Situational Anxiety Interview

Mental Health Matters Interview

Situational Anxiety

Dr. Katherin Garland

Host of Mental Health Matters

This week, I speak with one of my dearest blogging friends, Dr. D!

We discuss all things anxiety. She explains the difference between anxiety disorder and situational anxiety.

Dr. Dinardo provides 3 strategies to help us cope with situational anxiety, especially because it may be heightened during the pandemic and times of racial unrest.

1. Video Format of Interview

Watch on YouTube.

2. Podcast Format of Interview

Available on SoundCloud and Apple Podcasts.

Reflection Questions

  1. What did you learn about situational versus clinical anxiety from our interview?
  2. Can you relate to the personal example of heightened situational anxiety shared by Dr. Garland? How so?
  3. Have you experienced increased situational anxiety since COVID-19? In what areas of your life?
  4. What techniques help you cope with unexpected stressors and challenges?
  5. Do you see failure as a positive or a negative? Why?
  6. How does fear, trepidation, and worry manifest physically in your body?
  7. What would you tell your younger self about stress and anxiety?
Watch Anxiety Video: Click Here 

Peer Pressure: What happened when I quit drinking?

Getting ready for my online summer courses which requires a lot of new psychology videos.

Including video discussions on health, wellness, and personal empowerment.

Similar to in person college classes, the goal is to stimulate active discussions and open communication.

For example:

Discussion Topic

What happened when I quit drinking?

Watch this short video on my own experience with peer pressure, alcohol, and behaviour change and answer the questions below.

Reflection Questions

  1. How has peer pressure influenced your life decisions?
  2. Have you experienced unexpected push back from friends and relatives when you made a significant health change? If so, how did you handle it?
  3. In what ways have your peers and community sabotaged your health and wellness choices?
  4.  In what ways have your peers and community supported your health and wellness choices?
  5. What strategies help you stay committed to positive lifestyle decisions?

empowering changeEmpowering

Conversations ⇔ Change 

I also encourage use of this video and reflection questions as an opportunity to talk openly with friends and family about the powerful impact of social influence on substance use. Open conversations empower youth to think for themselves and in turn, reduces their susceptibility to coercion.

Watch Psychology Video Click Here

LIVE Psychology Education Session with Team F45

Hello Everyone!

I wanted to share how I have been keeping hope alive in my heart and soul during COVID-19. Specifically, by expanding my reach with new virtual experiences. 

lets try something new

A New Experience

  • GOAL: Stay Connected to each other in new and novel ways.
  • HOW: Interactive LIVE “Q & A” conversations on the internet.
  • MEDIUM: ZOOM, INSTAGRAM, FACEBOOK, YOUTUBE.

Inaugural Moment To Share

This Spring I experienced my first “live” recorded internet conversation.

brain and heart interactions concept best teamwork

A fun adventure where I share both my home (I literally take you on a video tour) and the routines that keep me smiling – despite the universal crisis we are all experiencing simultaneously.

Watch → F45 LIVE Interview

with Dr. Andrea Dinardo & Samantha Piercell

In the past, online interactions were “an extra” to everyday conversation.

Now they are a necessity for both business and our way of life. An important and crucial way to stay connected to each other and to our hopes and dreams for the future.

Hope and Change

“Adapt or Die” may sound harsh.

But adaptation is truly what’s being asked of us in every area of our lives right now.

transformation

So I figure I might as well jump right in!

Because I would rather ride the wave, than have the wave ride me. 🌊

Resilience Tip

Try Something New Today! 

change-adapting-quote2

Watch F45 LIVE Interview 
→ Click Here

The Power of Breathing Space: You are Safe

Every time we take a long deep breath, we are telling our bodies that we are safe.

Each breath connecting
our mind, body, and heart.

Bringing us back to present time.

Dr. Andrea Dinardo Breathing Space

Breathing Techniques To Try

Follow Your Breath Become aware of each inhalation and exhalation. Focus on the sensations you feel as air passes through your nose and throat. When you feel your thoughts drift, gently redirect your attention back to your breath.

sky

Stand Up Straight Posture is especially important for breathing. Being upright enhances the rhythmic movement between the diaphragm and ribs. Hold yourself straight. Shoulders back. Feel the power of your breath.

forest

Think Reassuring Thoughts While Breathing With each breath, think soothing thoughts (“I am inhaling calm”). With each exhalation, imagine that you are expelling your fears and worries (“I am exhaling worry”).

earth

Abdominal Breathing Breathe through your stomach. Start by inflating your belly by inhaling, as if to fill it with air, then swell your chest; as you exhale, first “empty” your stomach, then your chest.

Breathing Quotes - Dr. Andrea Dinardo

Balanced Breathing At the end of each inhalation, pause briefly while slowly counting “1, 2, 3”. Hold the air in. Then slowly exhale counting “1, 2, 3”.

Source: Scientific American

Reflection Questions

What brings you peace during uncertainty?

What gives you strength?

Breathing Video → Click Here

CPR: Sustainable Mental Health Habits

Dr. Andrea Dinardo MENTAL HEALTH HABITS

sus·tain·a·bil·i·ty
/səˌstānəˈbilədē/
  1. the ability to be maintained at a certain rate or level.

CPR is a framework for Sustainable Mental Health Habits

CPR includes three simple steps as outlined in the video below :

1. Catch

Catch yourself in the midst (or before) before a stress response escalates by becoming more aware of what triggers you.

2. Pause

Pause and take a 60 second time out when you feel the physical sensations of stress begin to escalate.

3. Repair

Repair the root source of the heightened stress response which is often physiological in nature. Possible unmet needs include: sleep, food, fresh air, exercise.

DrAndreaDinardo.com QUOTE

Supporting Student Mental Health

Requested by

The CPR Presentation  was developed for the St. Clair College Student Sustainability Group as part of their initiative for supporting the health and wellbeing of college staff, faculty, and students.

New Opportunity

This was the first time I’ve been approached to make a video for a third party. And it was so much fun!


December 9, 2019 Update

This post went “live” at St. Clair College at noon today.

KIARA CLEMENT SRC President C.P.R. Writing Journal

KIARA CLEMENT

SRC President and CPR Journal Reflections Author

KIARA CLEMENT SRC President.

Click Here for St. Clair College 
Mental Health Resources

5 Simple Stress Relief Techniques

Life is complicated. Stress management shouldn’t be.

61558922-14C8-4899-B301-91C2058E2005.jpeg

5 Simple Techniques

1. Breathing Space

2. Gratitude

3. Mindfulness

4. Movement

5. Perspective

Repeat Daily. 💙

More Tips → Thriving Under Pressure

SAYING NO Are you a feeler or a thinker?

CEA8868D-6D33-4D15-B9CC-496EB8A43ED5

Do you have a difficult time saying no?

While others in your life say no without a second thought.

Is this confusing and at times upsetting for you?

Are you hard on yourself because of this discrepancy between yourself and others?

You may be interested to discover that Saying No is not a one size fits all.

AFDF6FCC-7A4E-4276-B6F1-AA761DA3B0DE
Join me in my
virtual psychology classroom as I share one factor that explains why some people have more difficulty saying no and holding boundaries than others — Your Personality.

Feelers vs. Thinkers

Feelers

In this video I describe how individuals who are overly sensitive to the feelings of others (HSPs, Empaths, ENFJs) often focus on the needs of others to the exclusion of themselves.

Video: SAYING NO Are you a feeler or a thinker?

feeler

❤️ Feelers take things more personally than thinkers.

Often causing feelers to say YES on the outside when on the inside their intuition is telling them to SAY NO.

Result = Mixed Messages + Unnecessary Stress

Thinkers

By contrast, individuals who are left brain dominant (thinkers on the Myers Briggs scale) are more straightforward and logical in their response to requests from friends and coworkers.

left right

Consequently, thinkers do not focus to the same extent on the emotions of “the requesters” in the same way that feelers (eg., ENFJ’s) on the on the Myers Briggs do.

💡 Saying no comes naturally to thinkers.

Thinkers know what they want and use analytics + logic not the emotions of the person in front of them as their guiding force.

C7A38F17-D1BC-45D7-835D-5BB96360201A.jpeg

Learning from each other

On the plus side:

Feelers and thinkers make incredible teammates.

At work and in life.

Balance is everything. 🧠 + ❤️

brain-heart-balance-pix

Additional Information

1. Right Brain versus Left Brain
2. Are you a Highly Sensitive Person (HSP)?
3. Learn About Myers Briggs Personality Profile
4. Subscribe to my YouTube Channel

CDB54017-5086-4D4C-B4C2-960E7A4B0626.jpeg

Let me know in comments below how your personality impacts different areas of your life, including saying No.

Please share techniques you’ve developed for setting boundaries too!

I’d love to know!

Dr. D 📚

One Final Note:

In Addition to Personality and Individual Differences

Situation Also Impacts Our Ability to Say NO + Stand Firm

Video: Saying No is Easier When You Feel Safe

Body Image: Don’t Believe Everything You Think 💭

Perception versus Reality

I was motivated to write this post and film the accompanying video after witnessing so many of my students overwrought by feelings of inadequacy regarding their body image and self worth.

DD391A1A-3679-4619-A4C8-8F4ECD0C905C

There was no doubt that in reality they were healthy and whole, but in their minds, they believed the opposite.

 The Antidote

The following is a set of questions that challenge irrational perceptions and cognitive distortions using reality itself.

The inquiry is not limited to body image and weight and thus can be applied in any areas where you find yourself caught in a repetitive thought loop.

FE8A3DBB-DA11-4100-B36D-8A62F9E4100B

Reality Testing Homework:

  1. How do I know if this thought is accurate?
  2. What evidence do I have to support this thought or belief?
  3. How can I test my assumptions/beliefs to find out if they’re accurate?
  4. Do I have a trusted friend whom I can check out these thoughts with?
  5. Is this thought helpful?
  6. Are there other ways that I can think about this or myself?
  7. Is it really in my control?
  8. Am I overgeneralizing?
  9. Am I making assumptions?
  10. What would I say to a friend in this situation?
  11. Can I look for “shades of gray”?
  12. Am I assuming the worst?
  13. Am I holding myself to an unreasonable standard?
  14. Are there exceptions to these absolutes (always, never)?
  15. Am I making this personal when it isn’t?

Source: Challenging Cognitive Distortions

7F49B21B-2F22-4628-87A1-B5150F4157BA

Related Research & Articles

1. Past visual experiences weigh in on body size estimation. https://www.nature.com/articles/s41598-017-18418-3#Sec2

2. The image in the mirror and the number on the scale: Weight, Weight Perceptions, and Adolescent Depressive Symptoms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3610322/

3. Perception versus reality of body weight: Which matters most. https://www.sciencedirect.com/science/article/abs/pii/S0165032713002905

4. How social media contributes to body dysmorphia. https://www.thelexingtonline.com/blog/2018/5/7/how-social-media-contributes-to-body-dysmorphic-behaviors

DB696A1B-0261-4479-9EEF-3D70AB412AC6

REFLECTION QUESTIONS

What are your perceptual filters?

Rose coloured? Perfectionist? Overachiever?

How often do you TEST reality?

Do you believe everything you think?

Click Here to Watch Video

DrAndreaDinardo.com

Save your energy for what matters most.

4DD9ABA8-C9E2-4D41-A851-88CC2BDF453B

Time & Energy Audit

1. What area of your life do you need to slow down in?

2. What area of your life do you need to REV IT UP in?

ABCD Priority List

Make a list of all the things that you have to do today.

Order them in terms of A to D with A being what matters most.

For example:

A Priorities =

Eating healthy.

Studying for final exams.

Getting a good night’s sleep.

EF4AFB73-5F54-4265-8913-2E72280EAA3A

D Priorities =

Watching Netflix until 2am.

Repeatedly checking Facebook posts.

Complaining about past relationships.

In this video I walk students through the ABCD process.

Our life changes when our priorities change.

What’s on your A list today?