Category: Stress Management

Laughter is an instant vacation.

On By Dr. Andrea DinardoIn Flow, Happiness, health, Hope, Inspiration, Mindfulness, positivity, Stress Management

What’s your favourite stress reliever?

Laughter is mine.

We live in a world weighed down by disaster, debt, and divorce. So it’s no surprise that we’ve been conditioned to believe that tragedies require tragic mindsets.

That serious issues demand serious attitudes. That hardships necessitate hardened spirits.

What consumes your mind consumes your life.

laughterstress

Change your view.

Thankfully we also live in a world overflowing with abundance, joy, and love. Same world. But we can’t see the good when we’re overwhelmed by the bad.

From overwhelmed to OVERFLOWING.

Making the shift from stress to strength can happen in a number of ways.

Laughter = instant stress relief. Taking a long deep breath runs a close second.

7648B27E-63E4-4556-B334-FACF802B1C7B

Be kind to your mind.

Laughter breaks the panic spell. The not enough mindset. The woe is me attitude. The negativity downturn.

Laughter connects people in present time. Friends and strangers!  Think of the last time you laughed out loud with a cashier in the grocery line. (For me, it was last night ;.)

Laughter is an instant vacation to a better place – without the travel bills!

D7E51C39-CBC0-490F-90D1-A3C1F5F41810

Today’s challenge / opportunity:

Today’s challenge is to lighten up. To breathe deeply into what stresses you.

 To leave room for grace. To respond with a light heart and an open mind. To dance a little dance. To laugh with friends. To nourish your soul.

Ultimately to remember who you were – before life weighed you down. 

For it’s in our joy that we find our voice. It’s in our abundance that we embrace our authenticity.

It’s in our laughter that we save the day.

Catch your breath.

On By Dr. Andrea DinardoIn Coping Strategies, empowerment, Mental Health, nature, Peace, Personal Growth, Self-Care, Stress Management, Thriving, Video55 Comments

flowingriver

“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.

What are you ready to let go of?

On By Dr. Andrea DinardoIn Change and Transformation, Coping Strategies, empowerment, Flow, Mental Health, nature, Peace, Personal Growth, Rumi, Self Actualization, Self-Care, Stress, Stress Management, Stress Relief and Release, Thriving67 Comments

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.  📝🍂

img_0058

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

img_0046

Shed the stress. Let. It. Fall. 🍂

Set a time limit on negativity.

On By Dr. Andrea DinardoIn Emotional Awareness, empowerment, Mindfulness, Peace, Positive Psychology, positivity, Self Actualization, Strengths, Stress Management, Thriving54 Comments

Time is in such short supply. The sooner we appreciate its value, the better life becomes.

When I was a kid my mom set the egg timer for almost everything we did; whether it was how long we spent doing our homework, weeding the garden, watching television, or complaining about life’s challenges.

It helped us to understand that nothing lasts forever – good or bad.

This was especially important when we felt helpless over things we did not have control over, including chores we  did not want to do.

Setting time limits also taught us to respect how our words and actions impact ourselves and others.

Full disclosure: My mom is a psychologist too.

Your time. Your life.

To this day I set a timer on the stove.

A simple, yet effective way to motivate myself through tedious tasks and become more mindful of time itself.

33918485-1EA0-448A-8528-6F3CE421FDD4

The timer principle can also be applied to how often we are negative vs. positive throughout the course of a day.

Negativity is the easy (automatic) route. So we need to be conscious of where our mind flows.

Venting feels good in the moment, but when it goes on too long, the costs outweigh the benefits.

Joy needs room to breathe.

Too often we complain about stressors for hours beyond the momentary challenge has passed. Leaving little time in the day for appreciation, wonder, and gratitude.

86084FDA-3202-4707-99E5-87837D828966

Then one day we wake up and realize that life is too short to be all negative, all the time. Even (especially) when life gets tough.

Balance is key.

Negativity is to be expected. It’s part of the human experience.

The question is – how long will you stay there.

Share your challenges. Share your obstacles. Share your difficulties.

But also leave room for what’s good in your life.

image

Joy needs room to breathe.

And so do you. ♥

▪️Reblogged from October 2016▪️

Just what the doctor ordered.

On By Dr. Andrea DinardoIn Health Psychology, Inspiration, Intrinsic Motivation, Love, motivation, positivity, Stress Management, Thriving20 Comments

What if…

What if your doctor prescribed dancing as a fitness activity instead of time on a treadmill or at the gymnasium. Would you be more likely to follow through if exercise was fun and uplifting?

This doctor’s prescription for today:

Dancing!

99C8A3E2-D37F-4714-B73C-6EF7FF81FFF1

Which is why I love the commercial below.

It’s a great reminder that getting healthy doesn’t have to be arduous.

It can be so much fun!

“Families who dance together stay healthy together.”

Dance inspires me to stand up, shake it off, and bust a move. 🎉💃

What about you?

3248B0C3-9F6D-4976-9FA9-2BBCA7498232

What inspires you to follow a healthy lifestyle? 

Related: Laughter saves the day.

Breathe and Receive.

On By Dr. Andrea DinardoIn Coping Strategies, Mindfulness, nature, Peace, Stress Management

32D8F18D-475A-46B9-B018-00269966D489

When I’m struggling to get through a difficult day, I look to the trees for inspiration and refuge.

All they do is give.

36007FB4-9BF6-4E12-BC5E-16DEB218BA21

And all we need to do is receive.

Again and again.

With every single breath.

And every single step.

 Peace lives here.

Work hard. Rest. Repeat.

On By Dr. Andrea DinardoIn empowerment, Mindfulness, motivation, Psychology Class, Self Reflection, Self-Care, Stress Management, Student Success35 Comments

0184D1F8-A478-40F1-A17B-D7AB7BD95180

To All Nursing Students, including my own:

If I were to assign any homework this weekend 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 two weeks.

And a good rest is half the work.

Although things may not have gone your way.

Not exactly as you had planned.

FFF48BDC-2F8B-46EB-9052-822F284B7B7D

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.

34AE519B-25BA-434A-874D-9E0917C0F945

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.

And if you need motivation to take a break, see this post:

https://drandreadinardo.com/2016/12/03/give-yourself-a-break/

FFE4BEE4-7FCE-4AC8-BB4E-FA7A2C092340

I am sending you all good vibes.

All day long.

Every step of the way.

YOU GOT THIS !!

Dr. D. 😊

The unexpected benefits of stress.

On By Dr. Andrea DinardoIn Health Psychology, Hope, Resilience, resources, Stress Hardiness, Stress Management, Thriving, Video44 Comments

Most people wince every time they hear the word “stress”.

It’s as if the whole world has been conditioned to respond to stress the same way, by word alone. A habitual thought response that is often more dangerous than the stressor itself.

What you believe matters.

The latest research in psychology examines stress in an entirely new way.

Rather than viewing stress as unequivocally bad for one’s health, health psychologists pinpoint belief systems as the moderating variable between stress and biology.

Stress perception ↔ Health benefits

“Embracing meaning is more important than reducing discomfort according to Stanford psychologist Kelly McGonigal. Stress can make us stronger, smarter and happier — if we learn how to open our minds to it.” Source: Stanford News

Which is one of many reasons why I love Dr. McGonigal’s TED Talk. She encourages us to think about stress in a whole new empowering way. With an emphasis on growth, purpose, and meaning over needless suffering.

Mindset is everything.

Using health psychology research, Dr. McGonigal reveals how perceiving stress as either positive or negative can have a “live or die” impact on individual stress response.

Change your thoughts. Change your stress response.

68C4580E-9F83-4406-96E2-FCB0567B7D45

  1. Believe that stress is good for you (eg., stress heightens awareness) and you live longer.
  2. Alternatively, believe that stress is bad for you (eg., stress causes heart attacks) and you die sooner.

But don’t take my word for it.

You need to experience your own “Aha Moment” firsthand.

How to make stress your friend.

In the video below, Dr. McGonigal illustrates the many upsides of stress, including help seeking behaviour, increased energy, and robust health. She also backs up her stress positive claims with census records and comprehensive health research.

Hope you enjoy these fresh, new ideas about stress as much as I do!

“Stress. It makes your heart pound, your breathing quicken and your forehead sweat.  But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive.” Source: TED Talks

Helpful resources for adopting a resilience mindset:

  1. How to Turn Stress into an Asset by Amy Gallow
  2. Cognitive Reframing and Stress Management by Liz Scott
  3. Six Ways to Do Cognitive Restructuring by Dr. Alice Boyes
  4. Reducing Stress by Changing Your Thinking by Mind Tools
  5. Change Your Thoughts – Change Your Life by Dr. Wayne Dyer
  6. The Upside of Stress: Why Stress Is Good by Kelly McGonigal

26ECC4A7-E057-43C4-B6FE-EDF2590F5D47

Related Post: Stress resilience at school.

Fear is an illusion.

On By Dr. Andrea DinardoIn courage, Emotional Freedom, empowerment, Inspiration, motivation, Stress Management44 Comments

6CB9D735-C5DD-4F2A-A4E7-7C2BAB48AEA2

Don’t be fooled by fear.

Look it directly in the eye.

Fear distorts reality.

Fear exaggerates the truth.

Step back. Take a pause.

 Remember who you are.

You have overcome great adversity.

You have faced this phantom before.

This wolf is a mirage.

Only your strength, your courage, and your untapped powers are real.

D152E0E0-2DC3-4601-A734-7E080F38785C

Resources to help you break free from the illusion of fear:

Understanding Fear: Identifying Cognitive Distortions
Overcoming Fear: Fixing Cognitive Distortions

5 Ways to Reduce Stress Today.

On By Dr. Andrea DinardoIn Health Psychology, Mindfulness, Peace, Relaxation, Resilience, Self-Care, Strengths, Stress, Stress Management, Thriving, Zen12 Comments

Life is complicated. Stress management shouldn’t be.

1. Remember to Breathe.

2. Be Grateful for This Day.

3. Do What You Love.

4. Move Your Body.

5. Keep Looking Up.

Repeat Daily. 💙