How are you coping with our universal global event?
How has your perception of yourself and the world evolved?
How has COVID-19 transformed you?
What is the higher purpose in all of this?
I Am Waking Up
After socially distancing and working full-time from home as a psychology professor (now online), I had never felt more appreciative and grateful for all the simple joys in my life.
In this video created for Windsor Updates I share how our family is thriving instead of merely surviving the COVID-19 crisis.
Including counting our blessings like never before.
Community Resilience
In the next video I share pandemic resilience techniques with our local Windsor Essex community.
“Every adversity, every failure, every heartache carries with it the seed of an equal or greater benefit.“
With time, I have come to realize that failure has always been my greatest teacher. Each failure pointed me in a better direction and helped me to develop strength and authenticity, ultimately unveiling who I was and what I was destined to become
F. A. I. L. = First Attempt In Learning
β’ The failing grade I received on my first exam in graduate school taught me how to ask for support when I needed it most, no matter how shameful I felt or embarrassed I was.
β’ The end of a long-term relationship taught me how to value my time alone and make tough decisions for myself, no matter how weak I felt or lonesome I was.
β’ The layoff from a job I loved taught me how to let go, look forward, and trust in something so much bigger than myself, no matter how scared I was or irrelevant I felt.
βWhen one door closes, another opens; but we often look so long and so regretfully upon the closed door that we do not see the one which has opened for us.β
Is it possible to see failure in a positive light?
Under the right conditions, failure strengthens us, adds to our self-knowledge, and enhances the quality of our lives
β’ If it werenβt for failure, I would not have met my husband John.
β’ If it werenβt for failure, I would not be a psychology professor.
β’ If it werenβt for failure, I would not have written three textbooks.
β’ If it werenβt for failure, I would not be the person I am today.
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.
Just a few weeksΒ 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 whatβs waiting on the otherΒ side of COVID uncertainty.
Today I would like to shine a light on a local entrepreneur named Alex Binaei, the creative mind behind Windsor Updates and the video highlighted in this post.
Adversity β Creativity
Alexβs video for Windsor Updates is one of the best examples of how crisis and adversity create innovation and ingenuity. In both our community and in ourselves.
β₯ Β Pass It On β₯
Windsor Updates
This video is aΒ compilation of news, announcements, and local community membersΒ discussing the Covid-19 (Coronavirus) pandemic taking place in Windsor-Essex Ontario and around the world.Β Including offers of support, advice, and information.
βAlone we can do so little. Together we can do so much.β
Research on Social Support & PsychologicalΒ Health
Being surrounded by people who are supportive helps individuals see themselves as capable of handling stress and adversity. Research has also shown that having strong social support in times of crisis can help reduce the consequences of trauma-induced disorders including PTSD.
How are you coping with our universal global event?
How has your perception of yourself and the world evolved?
How has COVID-19 transformed you?
What is the higher purpose in all of this?
I Am Waking Up
After socially distancing and working full-time from home as a psychology professor (now online), I had never felt more appreciative and grateful for all the simple joys in my life.
In this video created for Windsor Updates I share how our family is thriving instead of merely surviving the COVID-19 crisis.
Including counting our blessings like never before.
Community Resilience
In the next video I share pandemic resilience techniques with our local Windsor Essex community.
An interactive virtual experience hosted by F45 fitness studio owner Samantha Piercell:
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 (βI am inhaling calmβ). With each exhalation, imagine that you are expelling your fears and worries (βI am exhaling worryβ).
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 βemptyβ 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”.
My TEDx Talk includes all 3 Cβs of Thriving Under Pressure: challenge, control, commitment.
Inspiration for TEDxΒ TalkΒ + Psychology Blog
I created myΒ psychology blog and TEDx Talk (both called βThriving Under Pressureβ) in response to rising levels of student stress and anxiety.
The goal is to help students (andΒ you) develop positive coping techniques in fun, interactive, and uplifting ways.
By first focusing on what is right, before examining what is wrong, people are motivated to move beyond, and in some cases, be transformed by their challenges and adversities.
This activity helped them focus on the areas of their life, including mental health habits and stress management practices, that is within versus outside their sphere of control.
1. Student leaders first identified their triggers. Including emotional, cognitive, situational, and physical stressors. CATCH
2. Then they practiced taking a time-out (long deep breath) during high pressure moments. PAUSE
3. Finally, they shared both self-care (fitness, sleep, nutrition) and professional resources (counselling) that help them replenish unmet psychological and physical needs (as outlined on Maslow’s Hierarchy of Needs). REPAIR
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 Iβve been approached to make a video for a third party. And it was so much fun!
That said, itβs easy to get lost in a spiral of negativity β Whatβs wrong? Whoβs to blame? Why did this happen to me? Leaving little time in the day for appreciation, wonder, and fun.
Go to bed visualizing three new things youβre 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 wasnβt 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 wouldnβt 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.
Engagement and flow are important for mental health. When youβre 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 lifeβs challenges.
That said, not all associations are created equal. Some relationships, unfortunately, lead to a deterioration in mental health.
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.
Iβve listed a few options, as well as an example for each:
Pick one person β thank a custodian for their hard work.
Pick one place β post uplifting notes and quotes on a section of the wall.
Pick one time β 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 thatβs too easy, we get bored. If itβs 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.
Discussion Questions:
1. Identify a problem you have faced as a student leader.
2. Determine whatβs βbelow the surfaceβ that could potentially be the source of the problem.
3. Explore the problem from the perspective of the student.
4. Describe the problem and potential solution using both the leaderβs and the studentβs perspectives.
5. Summarize the lessons and potential opportunities of the original problem. Eg. What did you learn about yourself? What did you learn about the student?
Discussion Questions:
1. What are your goals as student leader for the school year?
2. What are your goals as team member for the school year?
3. What are your greatest assets for the team?
4. What areas do you need assistance from the team?
This blog post and classroom videoΒ above are dedicated to all the students around the world struggling to stay motivated midway through the winter semester. I am cheering you on! Encouraging you to not give up. This post is also meant for you β My Fellow Student of Life. πβ€οΈ
During my TEDx Talk I discuss how to thrive under pressure using three stress resilience tools:1) challenge, 2) commitment, and 3) control.
The purpose of this talk and my psychologyblog (both called thriving under pressure) is to help students develop coping techniques in fun, educational, and uplifting ways.
By first focusing onwhat is right, before examining what is wrong, students can be transformedby their challenges and adversities.
“Not until we are lost do we begin to find ourselves.”
No matter what happens today, know that in the end everything works out.
Trust me. I speak from experience.
My smile comes equally from a place of darkness and a place of light.
How would I ever know how good I have it today β if I hadnβt lived a life of challenge and adversity.
And the best part is that I get to revisit my twenties every single day.
A time where many of my life lessons were born.
Listening and learning with my psychology students on campus.
And staying in touch for years to come.
I will always be grateful for the tough times in my life β for this is where my strength lies.
I believe the same for you.
You are a diamond in the making.
This I know for sure. ππ
This blog post was created for all the students around the world writing final exams this week. Cheering them on! Encouraging them to not give up. This post is also meant for you – My Fellow Students of Life.
