“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our freedom.” Viktor Frankl
3. Find Your Flow
In psychology, flow, also known as being in the zone, is the mental state where a person is fully immersed in the moment. Flow often occurs during sports and creative activities such as writing, painting, and teaching. In this state, people often report enhanced well-being, focus, and joy.
4. Commune with Nature
“Nature has the capacity of making us become one with the universe. Look at a tree, a flower, a plant. How still they are, how deeply rooted in just being. When you look at a tree and perceive its stillness, you become still yourself.” Eckhart Tolle
5. Practice Loving Kindness
“Be kind to yourself. And let your kindness flood the world.” Pema Chödrön
Repair the root source of the heightened stress response which is often physiological in nature. Possible unmet needs include: sleep, food, fresh air, exercise.
I used to think of life purpose as some great big grand scheme for life, something we spend our whole life chasing after. Daunting for sure. At times overwhelming.
Then one day I realized that life purpose was a series of small, fleeting events, rather than one great big span of life. Bite size in fact.
It’s the one thing we love doing, time and time again. Over and over. Day by day. It’s the one thing we love sharing. Moment to moment. Breath by breath.
Opening the door for someone at the grocery store.
Listening intently to my husband at the end of a long day.
Mission for this Moment
My hope for today is to make you feel like the centre of my universe. One smile at a time. One conversation at time. If only for a moment. Sometimes for a lifetime.
Sometimes we need a quick, fun, and easy way to elevate our mood. Suggestion: Angel Cards A simple, soulful practice that takes a (bite sized) moment. Now my friends ask me to bring angel cards to all our coffee talks. Even if we’re sitting 8 feet apart! These light-hearted cards guarantee a shift UP in conversation. From the mundane to the magical.
The goal is to discover if angry thoughts, actions, or emotions are serving a purpose.
Is anger helping or hurting?
Why Anger?
Perhaps anger allows someone to speak up, say no, set a boundary, or bond with friends.
And if this is the case, the goal of coaching is to help clients replace confrontations (for example) with more effective communication patterns.
PSYCHOLOGY HOMEWORK
Anger → Awareness
First: Set aside time to journal thoughts and emotions about “hot topics”. This allows for a cooling off period and a chance for self reflection and integration.
Second: Plan a mutually beneficial time to discuss anger triggers and solutions with friends and family.
This 2-step communication technique results in safe, open, and engaging conversations that move both relationships and actions forward. Win Win!
Reflection Questions
What Purpose Does Anger Serve in Your Life? Gains versus Losses?
Does It Strengthen or Deplete You?
Does Anger Move You Further Away from Your Dreams or Closer to Your Dreams?
What In Your Life Needs To Change?
Do You Need More Effective Ways of Coping with Frustration and/or Loss?
Once you understand the underlying purpose anger serves in your life, you’re ready for the next stage in the change process:
One that I’m asked often. And one that I often ask myself.
PSYCHOLOGY INSIGHTS
What causes this behaviour?
The answer is multifaceted and includes several factors including how we were parented (when internalized superego and conscience first develops) andeventually how we parent ourselves.
For example:
When something goes wrong, how do you respond?
1. Self Criticism versus Self Compassion
2. Self Control versus Self Love and Understanding
PSYCHOLOGY SOLUTIONS
How do I make the shift from self criticism to self compassion?
1. Pay attention to where your self judgements originated.
Is this your personal measure of worthiness or society’s expectation of success?
2. Investigate how truly arbitrary the standards you set for yourself are.
For example, who said you had to weigh 125 lbs, have a million dollars in the bank, and be married by 30?
3. Don’t Believe Everything You Think!
Watch this short video for additional insights into the developmental origins of toxic self criticism, unrealistic standards, and the SUPERego.
“Be kinder to yourself. And let your kindness flood the world.”
Taken one step further, time defines who we are, and ultimately who we become.
How we live our days is how we live our lives.
Moments → Hours → Days → Months → Lifetimes
Mindful Time Management
Which is why the more conscious and aware we become about how we spend and prioritize our time, the more meaningful and satisfying our lives will become.
Specifically, each time you criticize an area of your life (or something about yourself personally), write down three positive aspects about the very thing you condemned. Hence, the 3 to 1 positivity ratio.
For example, each time you get down on yourself for not working during the COVID-19 pandemic, write down three benefits of sheltering in place. (E.g., more time for fitness, the space to try out new hobbies, meaningful conversations with family members). This daily practice helps to dampen the adverse impact of negativity bias, a type of cognitive distortion, common to all of us.
Likewise, stop comparing your lowlights to other people’s highlights. You never know what’s happening behind the scenes in another person’s life. Good or bad. FOMO is “a story” fabricated in the mind based on snippets of observable behaviour (video below).
Reflection Questions
How has COVID-19 eased (or increased) the pressure you put on yourself and the people around you?
What does acceptance “feel” like physically in your body versus fighting “what is”?
What have you surrendered lately? Let go?
You Can’t Add More to Your Life Without First Letting Go
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.
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.
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.
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”).
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.
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”.
Catch yourself 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.
Supporting Student 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!
The problem is most likely a focusing issue — not a memory issue.
An important distinction between memory and attention that I share in the focus video below.
In the video in particular, I describe how the Atkinson–Shiffrin memory model (see model below) differentiates between sensory, short-term, and long-term memory.
And the important implications this model has for one’s ability to focus and remember information long term.
You can’t do big things if you’re distracted by small things.
One of my favourite things to do as a professor is to stay after class and talk to students. They look at the world in a very unique way. Motivating me to think about psychology at a whole different level.
Especially when it comes to FOMO and happiness:
FOMO is an acronym for fear of missing out, which is a feeling of anxiety that manifests itself in various ways, from a brief pang of envy to more intense feelings of self-doubt or inadequacy. Source: Macmillan Dictionary
Student Insights
In the video below I share the insightful questions my psychology students asked about social comparison and happiness today. Each question underscoring the famous quote:
“Comparison is the thief of joy.”
Happiness, FOMO, and Social Comparison
FOMO and “measuring happiness” against each other’s’s lowlight reel (difficult times) and highlight reel (celebratory times) was also an active discussion on social media
