Twelve Days of Self-Care — The Drive Magazine

On December 24, 2021December 27, 2021 By Dr. Andrea DinardoIn Happiness, Health, Hope, Inspiration, Mental Health, Mindfulness, Optimism, Peace, Positivity, Psychology, Relaxation, Self-Care, Stress Management, The Drive Magazine, Video47 Comments

Original Source
The Drive Magazine

Twelve Days of Self Care

You, as much as anyone else, are worthy of your love and attention.

I am a strong believer in keeping things simple.

The less complicated things are, the more likely we are to repeat the behaviour.

Especially when it comes to health and happiness habits.

Try for yourself, starting with Day 1 of self-care:

Day 1: Mindful Mornings

Add five to ten minutes of relaxation to each of your morning routines. Time expands when you savour your smoothie mindfully.

Wherever you are right now – stand up. Put your arms to the ceiling and take a long breath. Bring your arms to your toes and hold them there. Repeat five times throughout the day. Show your limbs some love today.

Day 3: Lingering Lunches

When was the last time you took a break during lunch? No phone. No computer. Just you and your turkey sandwich. Today is that day. Cherish your lunch. Enjoy every bite. Give yourself the gift of a lunch break.

Day 4: Movement is Medicine

My favourite way to improve the day is through movement. Whether it be a stroll around the block, hugging a tree in the park, or a one-hour cardio session at the club. Do what works for you, independent of everyone else. Commit to moving one extra step today.

Day 5: Fresh Air

Immerse yourself in fresh air today. Especially when you hit a roadblock in creativity. Go outside. Look up at the sky. Watch the clouds float by.

Day 6: Silence

When was the last time you sat in silence? Today is that day. Set an alarm on your phone for three hours from now. Start with seven minutes of absolute silence. Write down what you find out about yourself.

Day 7: Reading Time

Devote one hour to reading today. Including this magazine!

Day 8: Blissful Boundaries

When you are available to everybody all the time, you are unavailable to yourself. Start by setting a boundary between you and technology. Turn off your phone and computer for 12 hours straight.

Day 9: Soothing Scents

Out of all five senses, smell has the strongest link to emotion and memory. Which is why a scent like peppermint can transport you instantly to another time and dimension.

Day 10: Ground Yourself

Cover the floor with all your favourite blankets. Take a long deep breath and take in the view of your house from a different perspective.

Day 11: Matinee Movie

Take yourself to a matinee movie today! Spoil yourself with popcorn and ice-cold pop.

Day 12: Mirror Affirmations

Write a love letter to yourself and post it on your bathroom mirror. Read it out loud, every chance you get.

Merry Christmas Everyone! May peace be with you. All 2022 long.♥️

Peace Video Watch Here

Anchor Yourself With Light

On November 21, 2021December 10, 2021 By Dr. Andrea DinardoIn community, courage, Hope, Inspiration, Optimism, Peace, Psychology, Video24 Comments

Take a moment and anchor yourself with something that lights you up.

That reminds you that you are not alone in this storm.

You have been here before.

It may have been a personal pandemic, not a global one.

But somehow, deep inside, you made it through.

And you will again.

You have the courage, the mindset, the heart, the soul.

You Are Not Alone in This Storm

Together We Will Make It Through

Video of Blog Post Click Here

Broaden-and-Build: Click Here

Staying Motivated During Challenging Times — The Drive Magazine

On November 17, 2021December 26, 2021 By Dr. Andrea DinardoIn community, Hope, Motivation, Optimism, Positivity, Reflection Question, Resilience, The Drive Magazine31 Comments

Today’s story begins in the middle of a spin class. The point in time where you feel like giving up the most.

Because the middle is always the hardest. Whether it be the middle of a semester, the middle of a week, or the middle of a pandemic.

It was thirty minutes into class, and we had finished a tough uphill climb. I wanted to celebrate how far we had come, so I began clapping and cheering.

Despite my excitement, my instructor gave me a curious look and said: “Why are you clapping Andrea? We are far from being done.”

She was right. We still had a significant amount of time left in our workout. But I wasn’t clapping because we were finished. I was clapping because we had hit the wall and survived. I was clapping to energize.

Cheering in the Middle

A cheering strategy that I often use in my own classroom. Students are geared up at the start of the semester and pumped up at the end. It’s in the middle that their commitment starts to falter.

This is when I clap wholeheartedly simply because students show up to class. Both in person and online. A fun gesture underscoring how much I value their commitment to education. And they love it!

Small Gestures Energize

This year I am reminded how small gestures energize big time. Be it a high five. A wide smile. A kind word. Or calling a student by name.

Because beginnings have their own ticker parades. And endings take care of themselves.

It’s in the middle of a challenge where we need positive energy the most.

Applying these principles in your life

Celebrate small wins throughout the day. Keep track with post it notes.
Create a playlist of songs that remind you of pivotal wins and achievements.
Take frequent dance breaks in unexpected places.
Clap and cheer when family members arrive home from work.
Don’t be afraid to stand out. You may be the pick me up a stranger needs to keep going and not give up.

Original Source 
The Drive Magazine

Your Turn

How do you stay motivated during challenging times?
What keeps you going when you hit “the wall”?

Endurance multiplies when shared

Helpful Resource
We Need Stress to Grow

What advice would you give your younger self?

On January 20, 2021November 17, 2021 By Dr. Andrea DinardoIn Hope, Leadership, Optimism, Peace, Reflection Question, Training and Development37 Comments

Live Zoom Conference

At a recent leadership conference, student leaders from St. Clair College’s Student Representative Council SRC had the opportunity to ask questions live during the final portion of the virtual training event.

Ask Dr. D

The student leaders raised the reflection bar high during this discussion period.

One Question Stood Out The Most

Specifically:

What Advice Would You Give Your Younger Self?

In the video below, I share my answer.

“It All Works Out“

Even during COVID-19.

For the pandemic has not changed my optimistic perspective on life and learning.

If anything, COVID-19 has underscored my belief in posttraumatic growth and resilience.

For everybody.

Growth is the only evidence of life.
John Henry Newman

Video of Post: Click Here

New Virtual Experiences During COVID-19

On November 10, 2020February 25, 2021 By Dr. Andrea DinardoIn community, Coping Strategies, Health Psychology, Mental Health Education, Optimism, Personal Growth, Resilience, Thriving, Training and Development, Video42 Comments

Staying Hopeful

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.

Beginning in the spring with my first “live” recorded internet event with Sam Piercell, a fitness entrepreneur, from Windsor, Ontario.

F45 "Live" Event: 
Community Resilience with Dr. Andrea Dinardo

Resilience Habits & Routines

Community members asked stress, wellness, and psychology questions in real time.

Throughout the resilience seminar, I also shared daily habits and thought patterns keeping me healthy during the pandemic.

Optimism, hope, and humour are key factors in health, happiness, and resilience.
Optimism Bootcamp The Drive Magazine

Sharing Our COVID Experiences

Since then, I have been interviewed virtually by:

Dr. Katherin Garland on Mental Health Matters (watch: video interview).
Candace Sampson on What She Said Radio (watch: video interview).

We discussed situational and pandemic anxiety, health and positive psychology, time and energy management, social media boundaries, resilience, and thriving under pressure.

2020 “Stretch” Goals

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

Adapting to the New Normal

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

Now “the virtual life” is a necessity for both our personal and professional lives.

An important and crucial way to stay connected to both our dreams and each other.

2020 is the World’s Classroom

PSYCHOLOGY TEACHING ONLINE - BEHIND THE SCENES:
1. What It's Like to Be a Professor During Global Pandemic
2. "Live" Online Psychology Class

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.

So I figure I might as well jump right in!

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

What’s Next?

VIRTUAL KEYNOTE: Healthy Workplace Awards

Compassionate Listening

On June 2, 2020June 24, 2020 By Dr. Andrea DinardoIn community, Emotional Awareness, Empowerment, Hope, Mindfulness, Optimism, Peace, Social Psychology47 Comments

Even as a psychologist, I often don’t know what to say.

Especially now with so many people experiencing pain and trauma in escalating ways.

So rather than assume what someone needs, I have learned over the years to ask one simple question:

How Can I Support You?

In doing so, I create a safe space for healing and acceptance.

Something we all need right now, more than ever before.

Unconditional love and support.

To be witnessed. To be heard.

All good conversation begins with listening.

Only then can we transformed by what we learn. 🌎💞

Video of Post ⇒ Click Here

Stay Open to the Possibilities

On May 13, 2020May 27, 2020 By Dr. Andrea DinardoIn community, Hope, Intrinsic Motivation, Optimism, Psychology Class, Thriving27 Comments

Embrace Uncertainty

One of my favourite ways to energize before teaching psychology classes at St. Clair College is to summarize a theory in practical and concrete ways in the parking lot.

Literally! 🚘

I filmed this video 5 minutes before I was about to teach a lecture on personality and positive psychology in my liberal arts class.

Just a few weeks before all St. Clair College classes went fully online due to COVID-19.

In the video above, I talk about the connection between openness and happiness. Openness to experience is one of the Big 5 Personality traits – see figure below.

Why Openness?

The more open, adventurous, and flexible we are in our thinking (and being), the more likely we are to perceive ambiguity as a pathway to something new and exciting.

A whole new road, yet to be discovered.

Today’s Psychology Lesson

We never know what’s waiting on the other side of COVID uncertainty.

So let’s stay open to the possibilities.

Trust and believe in our shared journey.

Even if we can’t see the outcome.

Together in faith, anything is possible!

Video of Post ⇒ Click Here

May Hope Rise Within You

On May 1, 2020May 2, 2020 By Dr. Andrea DinardoIn Affirmation, Happiness, Hope, Inspiration, Optimism

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Wishing everyone an extra dose of hope + optimism at the start of this brand new month of May.

Paradoxically, I have never felt so close to friends, family, and strangers since social distancing began.

A Worldwide Awakening

8 billion people experiencing the same global event, at the same time – together.

May we continue to connect on new levels of compassion and curiosity.
May we bring all that COVID has awakened in us forward.
May we begin again, renewed.

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Reflecting Back

This photo was taken at our first ladies night in our new house in Tecumseh, Ontario.

John and I had just gotten engaged. Just bought a house together.

And as you can tell from my big smile, I was excited to share this special moment with my friends.

Beautiful memories to be relived again.. very soon!

Always believe

3 Ways to Create Opportunity in COVID Adversity: Class of 2020

On April 25, 2020May 27, 2020 By Dr. Andrea DinardoIn Change and Transformation, Emotional Intelligence, Happiness, Hope, Inspiration, Intrinsic Motivation, Leadership, Motivation, Optimism, Personal Growth, Resilience, Video

Three Ways ~ 2020 graduates ~ can bridge the gap between what was ~ and what will be.

🎓 CONNECT
🎓 CREATE
🎓 CRISIS MANAGEMENT

All three resilience strategies described in full detail in the 8 minute video below:

Hold On

STAY STRONG 2020 Graduates!

Growth happens in the s p a c e in between.

This video presentation was created in partnership with the Student Representative Council (SRC) at St. Clair College in Windsor Ontario Canada.

🎓 Please Pass It On 🎓

The Power of Breathing Space: You are Safe

On March 12, 2020October 15, 2020 By Dr. Andrea DinardoIn community, courage, Health Psychology, Hope, Inspiration, Leadership, Mantra, Mindfulness, Optimism, Peace, Reflection Question, Resilience, Stress Hardiness, Thriving, Video66 Comments

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.

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”.

Source: Scientific American

Reflection Questions

What brings you peace during uncertainty?

What gives you strength?

Breathing Video → Click Here

Visualization Exercise: Look for the signs

On March 1, 2020March 4, 2020 By Dr. Andrea DinardoIn Hope, Inspiration, Motivation, Optimism, Video

Signs pointing us in the direction of our dreams are everywhere.

Everywhere!

But we have to look UP to see it.

OPEN our minds to BELIEVE it.

Daily Visualization Exercise

The next time you see a 40 km, 50 km, or even 100 km sign — take it as an opportunity to visualize where (and who) you want to be at that age.

Additionally, use each “sign” as instant reflection time for contemplating: 1) what you need to do more of and 2) what you need to let go of to get there.

We only get one life.

Let’s imagine the best one possible!

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What signs have you noticed lately?

Optimism Bootcamp – Click Here

Ambitious Mama Podcast: Thriving Under Pressure & Posttraumatic Growth

On February 25, 2020December 10, 2021 By Dr. Andrea DinardoIn community, Empowerment, Happiness, Health, Hope, Inspiration, Interview, Mental Health, Mental Health Education, Motivation, Optimism, Personal Growth, Positive Psychology, Resilience, Resources, Stress Hardiness25 Comments

Podcast Details & Show Notes

I was recently interviewed by wellness entrepreneur Christa Realba for her Ambitious Mama Podcast Series.

During the podcast, Christa and I discussed how posttraumatic growth and thriving under pressure are possible for all of us.

In different gradients, and at different times for sure. Depending on where you are on your journey.

Dr. Andrea Dinardo PTG Resources — **Click Here for Helpful Workbook & Resources**

We also discussed how we all have pain and adversity. It’s universal to all of us.

The key is to not get stuck in the challenge and let pain become your identity.

Instead, with support, encouragement, and the right set of resilience skills (this is what I teach), we all have the capacity to grow from difficulty.

To learn from it. To rise up and begin again when the time is right.

In addition to the podcast, resilience is discussed in more detail in my TEDx Talk and on my Psychology Blog, both called “Thriving Under Pressure”: https://DrAndreaDinardo.com

Listen to Podcast

Apple iTunes: https://podcasts.apple.com/ca/podcast/thriving-under-pressure-with-dr-andrea-dinardo/id1482282864?i=1000464930886
Anchor FM: https://anchor.fm/ambitiousmama/episodes/Thriving-Under-Pressure-with-Dr–Andrea-Dinardo-ealagi
Stitcher: https://www.stitcher.com/podcast/ambitious-mama/e/67169349

Your Turn

Do you believe thriving under pressure + posttraumatic growth are possible for all of us? Why or why not? Tune into my latest podcast interview and let me know what you think!

Related Post: Teaching Resilience at School

Celebrate how far you’ve come.

On February 6, 2020February 13, 2020 By Dr. Andrea DinardoIn Affirmation, courage, Empowerment, Gratitude, Happiness, Hope, Inspiration, Mindfulness, Motivation, Optimism, Peace, Video40 Comments

Today let’s celebrate all the dreams that came true.

Merely an idea 5 years ago.

It’s so easy to get lost in our hopes and motivations for the future.

Without realizing how many of our aspirations we’ve already achieved.

Together let’s honour how far we’ve come.

Only then will we have the fuel + the faith to keep reaching for our North Stars.

Again and again and again.. 🙏💛 🚀💫

Don’t Give Up!

You are closer than you know. ✨

Video of Blog Post ⇒ Click Here

Post Traumatic Growth: Can Adversity Be Good for You?

On December 6, 2019June 3, 2021 By Dr. Andrea DinardoIn Change and Transformation, Hope, Optimism, Personal Growth, Positive Psychology, Public Speaking, Resilience, Self Reflection, Training and Development, Video18 Comments

Can Adversity Be Good for You?

In my latest video from a Positive Psychology Keynote at a Student Success Conference:

You will hear the remarkable stories of teachers, social workers, and principals who suffered greatly through illness, injuries, and difficult pregnancies.

Eventually rising up (with time and support) to greater heights in their current lives.

Hear Their Stories in Video Below:

What is Post Traumatic Growth?
Post traumatic growth (PTG) can be defined as positive personal changes that result from the survivor’s struggle to deal with trauma and its psychological consequences.
The process of post traumatic growth can lead to 1. improved relationships, 2. more compassion, 3. openness, 4. appreciation for life, 5. spiritual growth, 6. personal strength, and 7. a renewed sense of possibilities in the world.
Original Source: http://www.ptsdassociation.com

Additional Resources

PTG Assessment: Post-Traumatic-Growth-Inventory
PTG Research Articles: https://ptgi.uncc.edu/
PTG Workbook: The Posttraumatic Growth Workbook: Coming Through Trauma Wiser, Stronger, and More Resilient
American Psychological Association (APA): Growth After Trauma

Reflection Questions

1. Do you believe the benefits of adversity outweigh the negatives?

2. Which factors hinder an individual’s ability to recover and bounce back?

3. Which factors enhance an individual’s capacity for resilience and post-traumatic growth (PTG)?

4. Is the recovery and resilience for physical health trauma the same or different as mental health adversity? Why or why not?

Video of Blog Post → Click Here

Improve Mental Health with Positive Psychology

On November 4, 2019September 19, 2021 By Dr. Andrea DinardoIn Gratitude, Happiness, Health, Hope, Inspiration, Mental Health, Motivation, Optimism, Personal Growth, Positive Psychology, Resilience, Strengths, The Drive Magazine, Thriving, Video47 Comments

“The goal isn’t to get rid of negative thoughts and feelings. The goal is to change your response to them.“

Instead of thinking of mental health as a burden you must shoulder, imagine it as an opportunity to experience peace and joy.

In the same way that we make time for our physical needs, we must devote equal attention to our psychological needs.

Where do we begin?

P E R M A Model of Well-Being

PERMA is a framework for happiness and well-being developed by UPenn professor Dr. Martin Seligman, the founder of positive psychology.

The model contains five key indicators of human flourishing: Positive Emotion, Engagement, Relationships, Meaning, Achievement.

Original Source:
This blog post first appeared in The Drive Magazine.
https://thedrivemagazine.com/posts/cultivating-mental-health-daily

Positive Emotion

Feeling good is an essential part of well-being.

That said, it’s easy to get lost in a spiral of negativity — What’s wrong? Who’s to blame? Why did this happen to me? Leaving little time in the day for appreciation, wonder, and fun.

Which is why it’s essential to schedule good vibe moments into each day.

Here are some ideas:

Begin the day with inspiring quotes on your bathroom mirror.
Create a spa atmosphere for morning coffee with music and candles.
Listen to upbeat music and podcasts on your way to work.
Start conversations with your dreams, not your stressors.
Put a 20-minute daily time limit on blaming and complaining.
Go to bed visualizing three new things you’re grateful for that day.

Joy needs room to breathe.

And so do you.

Engagement

Remember when you were a kid playing with friends, and before you knew it the street lights came on? If it wasn’t for your mom yelling your name, you would be outside playing all night long. In that moment, you were in a state of flow.

You were completely engaged in what you were doing, independent of everything around you.

Your mom could have called your name for hours, and you wouldn’t have heard a word.

One hundred percent of your attentional capacity was taken up by the activity right in front of you.

Most likely you still experience a state of flow and engagement, but not as often as you like.

Activities that create a flow state include:

Writing
Dancing
Music
Art
Sports

Engagement and flow are important for mental health. When you’re completely absorbed by a task, your mind has no capacity left over for distressing thoughts and emotions.

Relationships

Social support is an important buffer for life’s challenges.

That said, not all associations are created equal. Some relationships, unfortunately, lead to a deterioration in mental health.

Which is why CHOICE is an especially powerful tool when it comes to relationships, well-being, and happiness.

Consider the following when you spend time with people:

Do you feel uplifted or drained?
Do you feel listened to or ignored?
Do you feel encouraged or criticized?

Stay close to people who feel like sunshine.

Meaning

Meaning comes from serving something bigger than ourselves.

Whether it be family, charity, occupation, or community, meaning unites us in a common vision and gives us the will to get through adversity.

Students Are My North Star

That said, meaning can appear elusive to some, so why not consider one purpose each day.

Begin with a typical workday. Choose one purpose, and do something to give meaning to that purpose.

I’ve listed a few options, as well as an example for each:

Pick one person — thank a custodian for their hard work.
Pick one place — post uplifting notes and quotes on a section of the wall.
Pick one time — declare 3 pm gratitude hour.

Achievement

Achievement is the final component of the PERMA model, and, in many ways, its foundation. Goals give us a sense of achievement and satisfaction, helping us to know if we are headed in the right direction.

The key is to balance our drive and determination with the right level of difficulty. If we set a goal that’s too easy, we get bored. If it’s too hard, we experience learned helplessness.

The solution?

Set daily goals that are achievable and tied into your highest dreams.

In Conclusion

Cultivating mental health daily prepares us for the big things in our life. Every little bit counts, everything adds up. Small things on repeat change the world.

Video 1 of Blog Post ⇒ Click Here
Video 2 of Blog Post ⇒ Click Here

Hope changes everything.

On October 25, 2019October 31, 2019 By Dr. Andrea DinardoIn Affirmation, courage, Empowerment, Gratitude, Hope, Inspiration, Motivation, Optimism, Peace, Positive Psychology, Resilience, Video43 Comments

H old

O n

P ain

E nds

During difficult times, I often tell myself “What a difference a day makes.”

This one simple sentence helps me to remember that tomorrow is a brand new day.

Illuminating the possibility that what looks like the end in that dark moment, could in fact be preparing me for a whole new destiny.

This video and blog post were inspired by a very dear friend of mine experiencing unexpected health problems.

And how during treatment she often says that it’s my positivity and upbeat nature that brings her to a higher place.

My friend knows what’s wrong.
I remind her of all that is right.

”Together we rise.” 🙏☀️

Share with me:

What gives you hope during difficult times?

Video of Blog Post: Click Here

Happiness and Healing in Present Time.

On October 19, 2019October 15, 2020 By Dr. Andrea DinardoIn Change and Transformation, Gratitude, Happiness, Health, Hope, Inspiration, Mindfulness, Nature, Optimism

You have the ability to make positive changes in your life.

Right here. Right now.

Don’t wait for “the perfect time” to transform your life.

NOW IS YOUR POWER.

Optimism Bootcamp: 3 Steps to Empowerment

On August 19, 2019April 3, 2021 By Dr. Andrea DinardoIn Health, Hope, Inspiration, Optimism, Positive Psychology, Public Speaking, Resilience, Resources, Training and Development, Video

Nathalie Begin author of the Gutsy Feeling Blog invited me to give a positive psychology workshop called Optimism Bootcamp at a Symposium for Crohn’s & Colitis Canada.

The audience was filled a very special group of people. Individuals that have been battling the chronic condition of Inflammatory bowel disease (IBD) their whole lives.

Optimism and Health Empowerment

What’s IBD?
Inflammatory bowel disease (IBD) describes a group of conditions, the two main forms of which are Crohn’s disease and ulcerative colitis. IBD also includes indeterminate colitis.
Crohn’s disease and ulcerative colitis are diseases that inflame the lining of the GI (gastrointestinal) tract and disrupt your body’s ability to digest food, absorb nutrition, and eliminate waste in a healthy manner.
Source: Chrohn’s and Colitis Canada

Health Warriors

Individuals with chronic health problems such as IBD often feel a sense of helplessness and disempowerment over their bodies.

Which is why teaching concrete strategies for focusing on what’s within one’s control (beliefs and attitudes; deep breathing; present moment awareness) and letting go of what’s not (waiting times; IBD diagnosis; doctor availability) is so important.

Believing you can is half the battle.

Optimism Research

Research in health psychology shows that optimism and having hope in one’s future has a significant impact on whether patients follow through on medical advice.

Optimism has also been found to improve overall quality of life, well-being, and happiness of cancer patients.

Click Here for Research on Health, Hope, and Optimism

Good News!

Optimism Can Be Learned

The good news is that optimism is a skill that can be learned.

Optimism / pessimism are not fixed personality traits that someone is lucky (or unlucky) enough to be born with.
Optimism / pessimism are states (not traits) that are malleable and open to change.
Optimism / pessimism are attributional styles that can be taught and reinforced over time.

Additional insight on how our minds work
Excerpt from Optimism Article:
Using Attribution Theory, I can tell a lot about someone by the way they interpret the events that happen in their lives, particularly the explanatory style they use in analyzing setbacks versus successes.
The pessimist perceives failures as personal, permanent, and pervasive, and thus has difficulty moving beyond setbacks. They often get lost in a recurrent loop of negativity.
In contrast, optimists see setbacks as universal. to everyone, temporary in time, and limited to one or two areas of their lives.
Source: Dr. Andrea Dinardo, The Drive Magazine

Optimism in Our Community

Hope changes everything. It transforms pessimism into optimism. It changes winter into summer, darkness into dawn, descent into ascent, barrenness into creativity, agony into joy.
Daisaku Ikeda

Read Optimism Bootcamp Article: Click Here

Optimism Bootcamp Workshop and Article

On May 2, 2019April 12, 2021 By Dr. Andrea DinardoIn Hope, Optimism, Positive Psychology, The Drive Magazine, Video

OPTIMISM BOOTCAMP: Overcoming Learned Helplessness

is a dynamic, interactive psychology workshop

based on an article I wrote for The Drive Magazine

1/ Optimism Article

 https://thedrivemagazine.com/posts/optimism-bootcamp

2/ Optimism Bootcamp - April 2019

https://youtu.be/z_DNIWYh6vE

3/ Optimism Bootcamp - August 2019

 https://youtu.be/LgACYyFv2YQ

How brightly you shine.

On April 29, 2019April 11, 2020 By Dr. Andrea DinardoIn Affirmation, Hope, Optimism, Positivity, Strengths1 Comment

Remembering Who You Are

The first thing that goes when we are faced with a stressor of any kind is the memory of all we have overcome in years gone by.

Wake Up Call

Let this be your daily, weekly, hourly signpost of how wildly capable you are.

Truly. Incredibly. Strong.

And if you ever need more than this note, let me know. I will remind you how brightly you shine. 💎

You hold the key.

On April 27, 2019May 22, 2019 By Dr. Andrea DinardoIn Change and Transformation, Emotional Awareness, Empowerment, Flow, Gratitude, Happiness, Hope, Inspiration, Mantra, Mental Health, Mindfulness, Optimism, Peace, Positivity, Relaxation, Stress Relief and Release, Zen

give-light-and-darkness-will-fade

Even though we often have little control over the “outside forces” in our lives, we can always make a positive difference – from the inside out.

Start here. Right here. Right now. Be still. Breathe in gratitude. Be thankful for this very moment. Start small. Notice your passing thoughts. Let go.

Awareness empowers.

Notice the exact time it is right now. Say today’s date out loud. Look up at the sky. Wink at the clouds. Stomp your feet on the floor. Smile with gusto.

Slowly bring yourself back to this moment.

Grab onto the coffee mug you are holding. Inhale the rich scent of the sumatra you are drinking. Feel the warmth of each passing breath.

Feel the texture of the clothes you’re wearing. Wake up to the sound of your voice. Whisper. Sing. Shout it out!

Dance a little dance. Stand up tall. Anything and everything that shifts you from outer space to inner spirit. From not enough to overflowing.

Positive change begins within.

Come back to yourself. Back to the grace of your magnificent spirit. Into the beauty of your incredible form. Feel the rhythm of your beating heart. Sense the pulse of life itself.

Everything you need to transform yourself and the world already exists within you. You matter. You truly matter. But you have to believe it to see it. Feel it to know it. One gentle, uplifting thought at a time.

You hold the key.

universe inside.png

Originally published on March 1 2017

International Women’s Day: Who Inspires You?

On March 8, 2019May 12, 2020 By Dr. Andrea DinardoIn courage, Empowerment, Gratitude, Hope, Inspiration, Optimism, Positive Psychology, Psychology, Resilience, Success43 Comments

#internationalwomensday #rolemodel

Growing up my Mom, my mentor, and the first psychologist in our family, didn’t talk a lot about women’s empowerment.

— She just lived it.

Gracefully. Quietly. Courageously.

Today, and all days, I am grateful for a role model who began her journey from challenge to strength with incredible will and a heart of power.

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A first time mother at 17 years old, the jumping off point for all that would unfold.

“How did you do it?” I ask frequently to this day.

A single mom in her twenties.

One of few women working on our street.

Criticized openly for leaving her kids during the week and going back to graduate school in her 40s.

I lean in often for her wisdom, inquiring:

“How did you rise above all the naysayers and critics?”

light

Her response:

When you really, really want something Andrea, you become singularly focused, no time, no energy, for anything else (4 kids keep you busy).

“Sure it hurt, she says.”

”But my mission was always greater than my misery. And this is when I knew what I was truly meant to do.”

Everything else became white noise.

A teacher, a leader, and a mother who teaches me how to live with equal parts grace, fortitude, and tenderness.

Someone who shows me how to pay my good fortune forward.

Every chance WE get. 💃❤️💃

Who inspires you today?

Failure as Feedback – The Drive Magazine

On February 7, 2019November 17, 2021 By Dr. Andrea DinardoIn Hope, Inspiration, Motivation, Optimism, Personal Growth, Resilience, Resources, Self Actualization, The Drive Magazine, Video

There are two ways of looking at failure.

Failure as FEEDBACK.

Failure as PUNISHMENT.

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One energizes.

The other paralyzes.

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WHY FAILURE IS NECESSARY

I believe that failure is essential for success, at work and in our personal lives.

Failure lights our way to what we’re ultimately meant to do. Especially when we embrace it and consciously invite it into our lives. Pushing us past our comfort zones. Having the courage to take risks beyond our current circumstances.

Failure shows us what we’re good at, and equally what we are not skilled at. And how if we perceive failure as information (versus punishment) we will move on much more quickly to what we were born to do.

THE DRIVE MAGAZINE

I believe so strongly in the benefits of failure that I “pitched” failure as feedback to the editors of The Drive Magazine. And they said yes!

So here it is: A video overview of the February issue and links to the online edition of the magazine.

🔝 Psychology YouTube Channel 🔝

MAGAZINE edition
For the rest of the story, pick up a copy of The DRIVE Magazine.

ONLINE edition
My psychology article “Failure as FEEDBACK” is also available online: https://www.thedrivemagazine.com/posts/failure-as-feedback

Keep Dreaming. Keep Believing.

On February 1, 2019February 1, 2019 By Dr. Andrea DinardoIn Hope, Inspiration, Optimism, Strengths, Video41 Comments

What percentage of the time do you spend talking about your stress versus talking about your dreams?

Arguing for your weaknesses versus championing for your strengths?

Dwelling on the negative simply contributes to its power.

So please accept this challenge of beginning your conversations with your dreams instead of your stress.

In doing so you energize your day and everyone around you.

Trust me. I speak from experience.

When we focus on what’s right — If only 1% of our day —

Everything changes for the better.

🔝 Video of this Blog Post 🔝

Keep Dreaming. Keep Believing.

The world needs dreamers like you.

Mind over matter.

On November 30, 2018November 30, 2018 By Dr. Andrea DinardoIn courage, Hope, Inspiration, Motivation, Optimism, Resilience, Strengths, Teaching, Thriving, Video

When the going gets tough do you focus on the dream or the sacrifice?

“When we are no longer able to change a situation, we are challenged to change ourselves.” Viktor Frankl

Boost your motivation and raise your energy by laser focusing on what is within your control during challenge and adversity — Your Mindset

Related Post: The stories we tell ourselves.

Claim Your Prize

On November 19, 2018December 6, 2020 By Dr. Andrea DinardoIn Affirmation, courage, Hope, Optimism, Positivity, Psychology Class, Video

Inspiration is everywhere.

Today’s post is brought to you from my psychology classroom.

I hope it inspires you to claim the joy in your life.

Good vibes, after all, start on the inside.

We spend so much time creating future opportunities that we often forget to claim the magic we’ve manifested – right in front of us. 🏆

Don’t wait for your dreams to happen.

Make them happen.

Stop wishing.

Stop waiting.

Seize the day.

Claim your prize. 💥

For full post: watch psychology video below.

If not now, when?

How do I motivate myself when I feel completely lost?

On November 5, 2018February 12, 2021 By Dr. Andrea DinardoIn Inspiration, Motivation, Optimism, Personal Growth, Video40 Comments

JUST SHOW UP

The word motivation stems from the Latin word “movere” which means to move. Which is why MOMENTUM is such a powerful force when it comes to motivation. Motivation doesn’t happen before the creative act — it happens during.

Small steps.
Day by day.
Week by week.
Moving you forward.
Closer to your dreams.
Just show up.

 Related Post:  Purpose For One Day

You are a diamond in the making.

On October 22, 2018October 22, 2018 By Dr. Andrea DinardoIn courage, Hope, Inspiration, Motivation, Optimism, Resilience, Thriving

It’s in the middle of a challenge where we need positive energy the most.

So let this be a gentle, encouraging voice reminding you that “You didn’t come this far, to only come this far”.

And that one day it will all make sense.

All the pressure will be worth it.

You are resilient.

You are strong.

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You are a diamond in the making.

You sparkle.

You shine.

I see it.

And one day you will too. 💎

TEDx Playlist: Diamonds from Pressure

Faith.

On April 7, 2018April 8, 2018 By Dr. Andrea DinardoIn Affirmation, courage, Hope, Optimism, Peace

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Trust the process of your life.

What looks like the end could be a whole new beginning.

You just can’t see it yet.

Good energy multiplies.

On April 1, 2018April 1, 2018 By Dr. Andrea DinardoIn community, Hope, Inspiration, Optimism, Peace, Positivity24 Comments

I want to give the world the best of me.

This is my hope every time we meet.

And every time I teach.

No matter how brief or long our interaction.

I want to leave you feeling brighter, lighter, more confident.

The bonus is — when your energy rises, so does mine.

A boomerang effect of the highest kind.

Which is why I will always keep your vibes in mind.

When your day brightens, so does mine. 💫

How will you illuminate the world today?

1000 views on the official TEDx site!

On March 9, 2018March 11, 2018 By Dr. Andrea DinardoIn community, Optimism, Positive Psychology, Resilience, Stress Hardiness, Teaching, Thriving, Video

I am so excited to share that my TEDx video hit 1000 views today! 🎥

A BIG thank you for watching and sharing my TEDx talk with your friends and family. We are stronger than our stress. This I know for sure. Together we will thrive under pressure. 💥

Click on TEDx Video → Thriving Under Pressure

You have the power to change the story.

On February 28, 2018February 14, 2019 By Dr. Andrea DinardoIn Coping Strategies, Optimism, Resilience, Stress Hardiness, Thriving55 Comments

What are the most powerful words in the universe?

The ones you use to talk to yourself.

Choose the words that move you forward, the emotions that lift you up, and the actions that empower you.

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Believe in the one reason that a difficult situation will work out.

You!

You have everything it takes to overcome.

To work through.

To rise up!

To begin again.

You have the power to change the story.

Again and again and again.

Purpose for one day

On October 9, 2017December 3, 2020 By Dr. Andrea DinardoIn community, Inspiration, Mindfulness, Motivation, Optimism, Peace, Positivity, purpose, Self Actualization, Self Reflection54 Comments

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I have the pleasure of starting each day with my husband John.

Each morning begins at 6am with an hour of coffee talk weekends included.

No alarm clock necessary.

Having something as wonderful as hot coffee and good conversation to look forward to each day is its own wake up call.

This morning I asked John to share why he thought he was born.

Deep talk, I know.

But that’s just how life rolls when you’re married to a psychologist.

John’s answer: “To make one person’s life better that day.”

To which I replied: “Purpose achieved.” (He makes the best coffee!)

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This conversation got me thinking about how important it is to live our purpose in short 24 hour segments. Too long a timeline and we feel lost and overwhelmed.

Name the purpose. Claim the day. Leave the details up to the universe.

Who. What. Where. When. How. Are spontaneous.

Simply be on the lookout for one opportunity to be on purpose for one day.

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1 person. 1 purpose. 1 day.

Diamonds.

On June 9, 2017June 11, 2017 By Dr. Andrea DinardoIn Affirmation, Hope, Inspiration, Love, Mindfulness, Optimism, Self Actualization, Strengths15 Comments

There’s a diamond inside all of us.

Waiting to be discovered.

Related Post: Your strengths light my way.

5 Positive Ways to Embrace Change

On March 20, 2017February 19, 2021 By Dr. Andrea DinardoIn Change and Transformation, Coping Strategies, Empowerment, Health, Interview, Mental Health Education, Motivation, Optimism, Psychology, Resilience, Self Actualization, Strengths, Success, Video41 Comments

“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 my interview on CBC-TV I share 5 positive ways to embrace change using the principles of positive psychology.

You hold the key.

On March 1, 2017July 23, 2017 By Dr. Andrea DinardoIn Change and Transformation, Emotional Awareness, Empowerment, Flow, Gratitude, Happiness, Hope, Inspiration, Mantra, Mental Health, Mindfulness, Optimism, Peace, Positivity, Relaxation, Stress Relief and Release, Zen25 Comments

Even though we often have little control over the “outside forces” in our lives, we can always make a positive difference – from the inside out.

Start here. Right here. Right now. Be still. Breathe in gratitude. Be thankful for this very moment. Start small. Notice your passing thoughts. Let go.

Awareness empowers.

Notice the exact time it is right now. Say today’s date out loud. Look up at the sky. Wink at the clouds. Stomp your feet on the floor. Smile with gusto.

Slowly bring yourself back to this moment.

Grab onto the coffee mug you are holding. Inhale the rich scent of the sumatra you are drinking. Feel the warmth of each passing breath.

Feel the texture of the clothes you’re wearing. Wake up to the sound of your voice. Whisper. Sing. Shout it out!

Dance a little dance. Stand up tall. Anything and everything that shifts you from outer space to inner spirit. From not enough to overflowing.

Positive change begins within.

Come back to yourself. Back to the grace of your magnificent spirit. Into the beauty of your incredible form. Feel the rhythm of your beating heart. Sense the pulse of life itself.