5 Mindfulness Techniques

Our point of power is always in the present moment.

1. Be Here Now

Stop

Take a breath

Observe

Proceed

2. Create Space

“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

Enjoy Daily

Energy and 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.

A health psychology practice that benefits mood, motivation, and productivity.

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

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.

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 and who drains you?
  5. What and who energizes you?
Video of Blog Post: Click Here 

CPR: Sustainable Resilience & Mental Health Habits

Dr. Andrea Dinardo MENTAL HEALTH HABITS
sus·tain·a·bil·i·ty
/səˌstānəˈbilədē/

The ability to be maintained at a certain rate or level.

Catch Pause Repair (CPR) is a Framework for Sustainable Mental Health & Resilience Habits.

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

1. Catch

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.

DrAndreaDinardo.com QUOTE

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!

Finding the light.

How do you start the day?

Do your morning routines lighten you up?

Or bring you down?

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Early morning rituals spark the divine in me.

No matter the day. No matter the moment.

Angel cards, hot coffee, and mindfulness take me there.

Fueling my creativity. Illuminating my path. Shifting me higher.

Today’s Angel Reading — Click Here

Early morning rituals call forth the peace in me.

No matter the day. No matter the moment.

Angel cards, hot coffee, and mindfulness take me there.

In this sacred space I breathe in deep, let go, and freely release…

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Early morning rituals affirm the courage in me.

For I have finally found the light in me.

Ready to share ☀️ with all that I meet.

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Reflection Questions

How do you rediscover the light inside? What morning rituals shift you to a higher place?

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Mental Health Awareness & Education

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In Celebration of Mental Health Awareness Month in Canada

In this video, I share an overview of my latest psychology article in The Drive Magazine (May, Issue 121). An issue devoted entirely to mental health awareness, treatment, and prevention. With the ultimate goal of ending the stigma of mental illness.

Instead of thinking of mental health as a burden to be shouldered, imagine it as an opportunity to experience peace and joy. In the same way that we make time for our physical needs (eating and sleeping) we must devote attention to our psychological needs.

Excerpt from The Drive Magazine, Issue 121, pages 58-60.

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Building a mental health reserve

In the psychology article and in the video below, I discuss the importance of daily self-care as a preventative and restorative health strategy using the PERMA Model of Well-Being.

In the same way we save money to buy our dream home, it is critical that we contribute daily to our mental health bank account. Health is wealth after all!

Everything little bit counts. Everything adds up. Spa coffee dates especially. ☕️💗

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Read Magazine Article ⇒ Click Here
Well-Being Workshop ⇒ Click Here

Catch your breath.

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Self-care is giving the world the best of you, not what’s left of you.”

Pause.

Be still.

Catch your breath.

Take a rest.

Practice self-care.

As often as you can.

Pause at the end of my video ⬆️ for 30 fun self-care ideas.

Do you practice daily self-care?

Please share in the comments below.

Enhancing well-being during the holidays

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Santa feels the pressure too.

Do you find Christmas holidays stressful?

If you’re anything like me (and Santa Claus), you answered yes.

Something I wrote about in the December issue of The DRIVE magazine.

Including the benefits of leaning into difficult emotions.

Because the more we try to fight discomfort, the longer it lasts.

“The root of all suffering is attachment.” Buddha

source.gifStop fighting. Start flowing.

Let your stress drift gently through you.

Without judgment or condemnation.

Breathe and release.

Embrace what is.

Moment by moment.

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Let go of what is outside your control.

Let go of expectations.

In doing so..

The pressure becomes lighter.

The joy becomes brighter.

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Create your own traditions.

Fall in love with the night sky.

Savour a walk in the moonlight.

Moment by moment.

We can handle just about anything.

What are you ready to let go of?

This post was inspired by a stressful situation that I couldn’t let go of, long beyond its solution. No matter how hard I tried. Day in day out. The worry would reappear. Then someone close to me suggested “I shed the stress”. And a lightbulb went off. Each time the repetitive thought appeared, I imagined a tree shedding its leaves. A golden leaf for every anxious thought. This visualization process made all the difference. And so did writing about it.  📝🍂

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If you had a magic wand, what would you ask to disappear in your life right now?

What would you say good-bye to?

Once and for all.

It could be an emotion. Or a thought.

A relationship. Or a job.

A place or a thing.

Stress management is a shedding process ℘ Not an acquisition project

It’s time to let go of what drains you.

Let go of what holds you back.

Let go of what keeps you down.

It could be a mindset. Or a memory.

A situation. Or an attitude.

Write it down. Shout it out.

Stress management is a shedding process  Not a holding pattern

It’s time to let go of what weighs you down.

Release it to the universe.

Declare your freedom.

Vow to move on and beyond.

Once and for all.

Stress management is a shedding process ℘ Not an endurance test

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Shed the stress. Let. It. Fall. 🍂

How do you prepare for work each day?

“Attitude is a little thing that makes a big difference.”

I value positivity and a sense of security in the classroom, above all else.

For it is only when students feel safe, supported, and uplifted are they motivated to learn.

Creating a harmonious classroom atmosphere happens long before the school bell rings.

Which is why my preparation for teaching psychology includes both energetic and intellectual preparation.

Ultimately, the more relaxed and happy I am, the more calm and content my students will be.

I am grateful for every student I teach and I want to make sure that they get the best of me.

Energetic Preparation for Teaching = Exercise

Intellectual Preparation for Teaching = Textbooks 

How do you prepare for work each day?

Work hard. Rest. Repeat.

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To All Nursing Students, including my own:

If I were to assign any homework this week it would be to take a break.

10 minutes at a time.

5 times a day.

Because you have all worked exceptionally hard the past five weeks.

And a good rest is half the work.

Although things may not have gone your way.

Not exactly as you had planned.

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You are still here.

This is something to celebrate.

Because showing up and being fully present is the essence of being a spectacular nurse.

And training to be a nurse is as much about the journey as the knowledge itself.

Take a breath.

Take a rest.

Give yourself credit.

For ALL that brought you here.

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Focus on the ENTIRE process.

Not just one paper. Or one test.

Because the only way to finish a marathon is to take the water from the sidelines, eat the food along the way, and most importantly celebrate every step in the journey.

No matter how small.

No matter how challenging.

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I am sending you all good vibes.

All day long.

Every step of the way.

YOU GOT THIS !!

Dr. D 😊

And if you need an extra boost in the first semester of the second year of your BScN collab nursing program:

https://drandreadinardo.com/2018/01/12/reigniting-motivation

Change your life. Five minutes at a time.

 Are you tired of doing the same old, same old?

Are you ready to end the repetitive cycles in your life?

Is it time for a change?

But …..  you…..  don’t…..  have…  time…

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Surrender your fears, your resistance, your excuses.

Change need not be overwhelming.

Start small. End Big.

Little changes make a big difference.

They add up over time.

And ultimately have more staying power.

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Where to start?

Begin the transformation process with a daily habit.

Something that you do automatically – without thinking.

Start with what’s right in front of you.

Literally in the palm of your hand.

Put your phone down. Look up. Breathe in deeply. For five minutes at a time.

Use a random interval timer on your phone to cue change.

Every time you hear it beep – take a full on tech break.

A spa session for the mind.

A hello to the world moment.

A reminder to seek joy.

Out of the fog of technology into the luminescence of reality.

Time to breathe deeply.

To stretch fully.

To grab life by the horns.

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What five minute change will you make today?

It’s ok not to be ok.

As a positive psychologist, I often write about the bright side of life. Including harnessing strengths, enhancing motivation, and flourishing in the wake of adversity.

Not the whole picture

While strengths are vital to realizing one’s full potential – it’s not the whole picture when it comes to living a balanced life.

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Embrace the downside

We must also create a safe place to welcome the parts of ourselves (and our life) that weigh us down and cause us despair.

In doing so, we soften the grip of its pain. Whether it be suffering from years gone by or a hardship in current time.

Give pain room to breathe.

its ok to not be ok.

Give disappointments, conflicts, and lost dreams room to breathe.

You are not inadequate because you have depression. You are not unworthy because you’re divorced. You are not unloveable because you have anxiety. You are not undesirable because you’re unemployed. You are not undeserving because you’re broke.

You’re perfect just the way you are

light Rumi

Life ebbs and flows, comes and goes. Like the waves on the ocean shore. You are forever. Your potential grows. It’s ok not to be ok. What comes – also goes.

Welcome it all.

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.

Nature soothes my soul.

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This photo was taken on one of my daily hikes up Blue Heron Hill.

One of my favourite places to go at the end of a long wintery day.

Each breath. Each step. Shifts me higher.

To a place of perfect peace. At one with the great big beautiful sky.

A divine connection. No words necessary. Heaven on earth indeed.

Related Post: Always looking up.

Where do you go to calm your mind and soothe your soul?

From Fear to Love.

How do you talk to yourself?

Have you ever noticed that the more challenging life gets the more critical you are of yourself.

And the more critical you are of yourself the more challenging life becomes.

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It’s a fearful, exhausting, repetitive loop that feeds on itself.

When you’re under extreme pressure, the last thing you need is another self-talk rant of why you’re not good enough.

What you do need is a boatload of unconditional love.

 Resilience is built on love.

And so are you.

Today vow to give yourself the gift of more love, more kindness, more generosity.

A gift that will keep on giving.

Long after the stress is gone.

Find an affirmation or a positive quote that makes you stop, take a breath, and feel your heart beating deep inside.

Something that reminds you of how magical you truly are.

Post it on your fridge.

Write it on your mirror.

Save it on your phone.

Stress is surviving.

Love is thriving.

The next time you start beating yourself up over the smallest thing, take it as a sign that you need some extra love and tender care.

The more love you give yourself, the more generous, authentic, and compassionate all of your relationships will be.

Including the relationship you have with your innermost self.

Related: Mirror Affirmation Exercise