Health Psychology Class

What remains the same in times of change?

Psychology Exercise from this Week’s Class

Grounding and Anchoring for Anxiety

Make a list of what remains consistent in times of rapid change and use it as a grounding technique at the start and end of each day.

  • The Sun Still Rises
  • Your Coffee Tastes Delicious
  • The Trees Greet You on Your Walk
  • Your Favourite Movie Still Delights
  • Your Bed is Comfie at the End of the Day
  • The Street You Live on Hasn’t Changed

In doing so, you anchor yourself in a sense of knowing and trust in your built-in strengths, comforts, and joy. ⚓️

Your Turn

  • What Are Your Anchors in Times of Change?
  • What Has Remained the Same Since Covid Began?
Video from Psychology Class: 
Click Here

Resilience Articles & Speeches

“The human capacity for burden is like bamboo. Far more flexible than you’d ever believe at first glance.”

Psychology Articles on Resilience

After a two year hiatus, I am excited to share that I have returned to writing the PSYCH DRIVE column for The Drive Magazine.

Topics include mental health, motivation, wellness, stress, resilience, and positive psychology.

You can read my latest PSYCH DRIVE article below.

3 Ways to Bounce Forward

The Drive Magazine, Issue 137, Fall 2021

READ SEPT 2021 PSYCH DRIVE ARTICLE
Click Here

READ ALL PSYCH DRIVE ARTICLES TO DATE
Click Here

Psychology Talks on Resilience

In addition to writing for The Drive Magazine, I also offer virtual and in person keynotes and workshops on stress, resilience, and mental health.

A sampling of these psychology talks are shown below.

Resilience is the ability to use personal strengths and support systems to cope with pressure and difficulty.

Psychological life skills that can be learned and improved upon daily.

THRIVING UNDER PRESSURE TEDx Talk
Click Here

What’s my purpose?

What’s your perspective on purpose?


Is it something you do or something you are?


Is it ignited at birth?


Or at work?


Does it expire at death?


Or when you retire?

The way I see it.


Purpose is for a lifetime.


It’s what lights you up, and sets your soul on fire!

Video of Post: Click Here

Let Your North Star Guide You

The sky connects us to something bigger than ourselves.

Challenges appear small in comparison to the vastness of the sky.

Solutions seem plausible. Answers come more easily.

In the presence of stars, we embrace the profound and surrender it all.

Look, up at the sky. There is a light, a beauty up there, that no shadow can touch.

J. R. R. Tolkien

Related Post: Always Looking Up

Psychology of Body Image: Don’t Believe Everything You Think

Perception versus Reality

I was motivated to write this post and film an accompanying video after witnessing so many students overwrought by thoughts of inadequacy about how they looked.

In reality, there was no doubt that they were healthy and whole, but in their minds, they believed the opposite.

A phenomenon heightened by imaginary audience and social anxiety, which reaches its peak in adolescence.

Imaginary Audience Video: Click Here 
Body Image Video: Click Here  

Psychology Research

What are the underlying mechanisms?

These articles provide insight into why body dissatisfaction continues to be an issue, despite countless campaigns to turn the tide.

Article 1

The Image in the Mirror and the Number on the Scale

Link https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3610322

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Article 2

The Effects of Social Media on Body Image and Mental Health

Link http://lifesciencesjournal.org/2020/02/the-effects-of-social-media-on-body-image-and-mental-health

Article 3

Body Weight and Self-Perception are Associated with Depression

Link Results from the National Health and Nutrition Examination Survey (NHANES)

Psychology Homework

The First Step Towards Change is Awareness

1. Reality Testing

The 15 questions below challenge cognitive distortions and perceptions using reality itself.

This inquiry is not limited to body image and weight and thus can be applied to areas of life where you find yourself overthinking and ruminating.

Reality Testing Homework

Source: Challenging Cognitive Distortions

  1. What evidence do I have to support this thought or belief?
  2. Am I assuming the worst?
  3. Am I overgeneralizing?
  4. What would I say to a friend in this situation?
  5. How can I test my assumptions/beliefs to find out if they’re accurate?
  6. Do I have a trusted friend whom I can check out these thoughts with?
  7. Is this thought helpful?
  8. Am I making assumptions?
  9. How can I test the accuracy of this thought?
  10. Are there exceptions to these absolutes (always, never)?
  11. Is it really in my control?
  12. Can I look for “shades of gray”?
  13. Am I making this personal when it isn’t?
  14. Am I holding myself to an unreasonable standard?
  15. Are there other ways that I can think about this or myself?
Related: The Stories We Tell Ourselves

2. Community Discussion

In addition to spending time in self reflection and reality testing, it is important to open up the conversation to the community at large.

In doing so we move into collective problem-solving, empowering solutions, and public health education.

Podcast Interview

Be Yourself: Happy. Healthy. Hopeful.

Turning Self-Criticism into Self-Compassion 

In this episode, Stephani and Dr. Dinardo speak about what positive psychology is, turning your perceived flaws into strengths by moving from self-criticism to self-compassion, posttraumatic growth and how adversity can be beneficial to us, boundaries around social media use, the magic of prevention work and maintaining hope”. Bulimia Anorexia Nervosa Association (BANA)

Listen to Interview: Click Here
Watch Video of Post: Click Here

What has COVID-19 awakened in you?

Repost from One Year Ago

How is everyone doing?

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?

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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:

Your Turn

What has COVID-19 awakened in you?

Compare Your Answer to One Year Ago

 Video of Post: Click Here

7 Psychology Talks on Resilience with Dr. Andrea Dinardo

Additional Speeches:
Click Here

Resilience Article:
https://thedrivemagazine.com/posts/three-ways-to-bounce-forward


Additional Articles:
Click Here

Meaningful Online Connections

5 Ways to Create Meaningful Connections in a Virtual World

This list was initially created for students embarking on a new career during covid-19. It also includes EQ techniques helpful for everyone.

  1. Connect with intention.
    • Before engaging with someone online, take a step back and ask why you are doing so.
    • What is the purpose of the interaction?
    • What are you hoping to gain or give?
  2. Make it all about them.
    • Listening is an essential ingredient in effective communication, online interactions included.
    • Listening also provides a much needed break from monotonous internal dialogue.
    • In a virtual world, “listening” often takes place through reading and staying open to another person’s perspective. No matter how different.
    • From “Me to We”
  3. Do the people research.
    • The first thing I do before I engage with someone online is read their page – literally!
    • I read their “About Me” biography. Plus their comments and interactions on social media, blog posts, and articles. And if available, I listen to their interviews and watch accompanying videos.
    • I love learning about the people I interact with. Especially their strengths.
  4. Do the company research.
    • This is where I get curious about what makes a company tick!
    • The people, the history, the economics, the geography, the philosophy.
    • The company’s motto and theme song (check out their facebook page).
    • Pick up the phone and talk to the receptionist and administrative assistants — the pulse of the organization. And if possible, engage with front line workers and management.
    • This is also the time to assess if the company’s core values match up with your own.
    • Is it a good fit?
  5. Create a need for your services.
    • What makes YOU .. YOU?!
    • What makes you unique, different, quirky, goofy, all kinds of wonderful?
    • This is the part of the online interaction process where your personality wraps around your talents, education, and abilities.
    • For example: when I was a kid, my Dad always said: “Andrea, you better get a job where you get paid to talk” because.. I couldn’t stop talking! (you should have seen my grade 8 report card)
    • This is why I come alive in the classroom but would fade away in a research lab.
    • What parts of your personality make your skill set stand out?

Your Turn: How Do You Create Meaningful Connections in a Virtual World?

Watch 3 min Video of Post: Click Here

New Virtual Experiences During COVID-19

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:

  1. Dr. Katherin Garland on Mental Health Matters (watch: video interview).
  2. 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.

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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

Anxiety Relief Technique

FEAR is an illusion

5 Why’s Technique

The 5 Why’s is a simple and effective technique for understanding the source of our fears and cognitive distortions (irrational beliefs) one why at a time.

Exploring the Unconscious Mind

An analytic (below the surface) strategy originating in the psychoanalytic theories of Sigmund Freud and Carl Jung.

What’s Under the Fear?

Freud’s Iceberg Analogy : Click Here

Brief Instructions

  1. Write down on a sheet of paper something you beat yourself up for over and over again. (Related Post: Why Are We So Hard on Ourselves)
  2. State the anxiety provoking situation out loud.
  3. For example:
    • Why is it so overwhelming for me to spend time with ________ ?
    • Why do I repeatedly agree to do ___________ when I know it makes me uncomfortable?
  4. Ask Yourself Why in response to your question Five Times.
  5. Watch the psychology video below for a “live” example of this technique.

5 Why’s Technique on YouTube:

The goal is to discover the root source of what causes fear in a particular time, place, or situation.

With the ultimate intention of enhancing inner peace and understanding.

By differentiating what’s real from what’s not.

To Learn More

Watch my in-depth interview on situational anxiety with Dr. Katherin Garland: https://m.youtube.com/watch?feature=youtu.be&v=N7ttX6h_D8o

Enjoy Every Moment

Never let the things you want make you forget the things you already have.

Nothing Lasts Forever.

Good or Bad.

Enjoy Every Moment.

Embrace it.

Be it.

See it.

Everything you appreciate is you reflecting back.

Homework for Today

Look Around You.

Notice Things Like You Are Seeing Them for the Very First Time.
Watch Video Of Post: Click Here

Failure as Feedback

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

• 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.

• 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.

• 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.

“When 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.”

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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

• If it weren’t for failure, I would not have met my husband John.

• If it weren’t for failure, I would not be a psychology professor.

• If it weren’t for failure, I would not have written three textbooks.

• If it weren’t for failure, I would not be the person I am today.

“Failure is the opportunity to begin again.”

blog-articles-drive-failure-as-feedback

Read My Article in The Drive Magazine: https://thedrivemagazine.com/posts/failure-as-feedback

 Your Turn:

What has failure taught you?

Watch Video of Post: Click Here

Does Your Self-Talk Energize You or Drain You?

How we talk to ourselves matters.

Especially at the start of a brand new day.

Our thoughts are the lyrics to our daily soundtrack after all.

A topic I talk about with love and laughter in this video workshop:

Psychology Homework:

The One Day at a Time Approach

Step One: Awareness

Begin by WAKING UP to your inner dialogue tomorrow morning.

Notice the first thing you think of when you look in the mirror.

Is it loving? Is it kind?

Step Two: Mirror Affirmations

Write an encouraging quote for yourself on your bathroom mirror.

At a loss for words?

Pick any one of the quotes you’ve shared with the world on social media this past year and post it for yourself on your bathroom mirror.

It only takes one thought, one word, one smile, one song, to change a life.

Begin with your own.

You yourself, as much as anybody in the entire universe deserve your love and affection.

Watch Video: Click Here

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 

Freedom is realizing you have a choice.

Freedom doesn’t come from holding on.

Freedom comes from letting go.

Again and again and again.

Too often we are hard on ourselves for having to release the same thought, emotion, person, or situation over and over again. 

When in fact this is how life goes.

Letting go and surrendering are an ongoing process. And as necessary for our mental health as eating is for our physical health.

We must eat three times a day. And sometimes we have to surrender (thirty) three times a day.

And that’s ok. That’s how life flows..

F R E E D O M

Reflection Question

If you only had ONE YEAR to live:

What would you STOP doing?

THE CHOICE IS YOURS

Video of Blog Post: Click Here

Situational Anxiety Interview

Mental Health Matters Interview

Situational Anxiety

Dr. Katherin Garland

Host of Mental Health Matters

This week, I speak with one of my dearest blogging friends, Dr. D!

We discuss all things anxiety. She explains the difference between anxiety disorder and situational anxiety.

Dr. Dinardo provides 3 strategies to help us cope with situational anxiety, especially because it may be heightened during the pandemic and times of racial unrest.

1. Video Format of Interview

Watch on YouTube.

2. Podcast Format of Interview

Available on SoundCloud and Apple Podcasts.

Reflection Questions

  1. What did you learn about situational versus clinical anxiety from our interview?
  2. Can you relate to the personal example of heightened situational anxiety shared by Dr. Garland? How so?
  3. Have you experienced increased situational anxiety since COVID-19? In what areas of your life?
  4. What techniques help you cope with unexpected stressors and challenges?
  5. Do you see failure as a positive or a negative? Why?
  6. How does fear, trepidation, and worry manifest physically in your body?
  7. What would you tell your younger self about stress and anxiety?
Watch Anxiety Video: Click Here 

IS THIS NORMAL? Temporary Emotions vs Mental Illness

The most common question people ask when they discover I’m a retired psychologist is – “Is This Normal?

This question is a significant motivator for creating this psychology blog in the first place.

Because too often people suffer because of lack of understanding versus a diagnosable medical condition.

differential diagnosis  ·  the process of differentiating between two or more conditions which share similar signs or symptoms.

Case Study

Two people present with similar symptoms (e.g., rapid heart beat, excessive worrying, difficulty concentrating) with vastly different causes.

On closer inspection

One person’s symptoms is caused by lack of sleep, excessive caffeine consumption, and a recent breakup.

While the other person’s symptoms is caused by a mental illness, as diagnosed by a registered psychologist, using the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

One improves with time and lifestyle changes, while the other requires more intensive psychological intervention.

Education Empowers Everyone

This is why it’s my life mission to share psychology everywhere, all the time.

In the classroom. During podcasts. On YouTubeRadioTelevision. Psychology articles, textbooks and blog posts. On the TEDx stage.  Instagram . In between sets at F45 workouts.. and at the local coffee shop.

Psychology is my favourite subject after all.

Psychology Goals

To make DAILY mental health education accessible, sustainable, and easily APPLICABLE.

To eradicate misconceptions about normal versus abnormal functioning.

To help students develop positive coping techniques in fun, interactive, and uplifting ways.

To reduce stigma about mental illness.

Therapy versus Talking to Friends: What's the difference?

Especially when it comes to transitory states, emotions, and situations.

Sadness versus clinical depression.

Neatness versus obsessive compulsive disorder.

The topic of this week’s psychology video:

Is This Normal? Temporary Emotions versus Mental Illness

For example, distressing emotions often improve with rest, perspective, and time.

While mental illness requires more ongoing medical support and therapy to see improved functioning.

My hope is that mental health education becomes paramount in both the classroom and the doctor’s office.

An ongoing conversation about what’s healthy versus what’s not.

So that people don’t automatically assume they’re mentally ill simply because they’re having a bad day.

More Resources Coming Soon!

Mental Health Matters

Host Dr. Kathy Garland

SITUATIONAL ANXIETY with Dr. Dinardo

Live Interview

Airing July 31, 2020!

Stay Tuned for Dr. Garland’s Video & Podcast!

Anger is a sign that something needs to change

Anger Quote DrAndreaDinardo.com

Individuals are often looking for healthier ways to express their emotions.

For Example: Anger

That said, it’s not as simple as becoming “more calm” or “less explosive”.

The first step in transformation and lasting change is looking below the surface.

The Kübler-Ross Model provides insight:

5 Stages of Grief and Change

The goal is to discover if angry thoughts, actions, or emotions are serving a purpose.

Is anger helping or hurting?

How is anger serving you

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.

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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

  1. What Purpose Does Anger Serve in Your Life? Gains versus Losses?
  2. Does It Strengthen or Deplete You?
  3. Does Anger Move You Further Away from Your Dreams or Closer to Your Dreams?
  4. What In Your Life Needs To Change?
  5. 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:

Transition and Transformation

Change Quote DrAndreaDinardo.com.

Psychology Resources

  1. New Conceptualizations of Anger: https://www.apa.org/monitor/mar03/advances
  2. How Anger Affects the Body: https://www.psychologytoday.com/za/blog/the-mind-body-connection/202007/what-causes-anger-and-how-it-affects-the-body
  3. Healthy Anger Release Techniques: https://www.healthline.com/health/how-to-release-anger
  4. Assessing Motivation To Change: https://drandreadinardo.com/2018/08/18/why-change-now

What Trauma Taught Me About Happiness

Dr. Andrea Dinardo Trauma

Is it possible to feel joy in the face of adversity?

Strength during the lowest of lows?

Creativity in the midst of destruction?

Peace in difficulty?

Vibrancy during cancer?

Happiness during COVID-19?

In the video below, I share some personal examples from my own upbringing on how my parents found strength and contentment during even the darkest of times.

Your Thoughts:

Can trauma and happiness coexist?

I’d love to hear your ideas, theories, and personal stories.

Video of Post → Click Here

Psychology Insights: Self Criticism to Self Compassion

Why are we so hard on ourselves DrAndreaDinardo.com

WHY ARE WE SO HARD ON OURSELVES?

Great question!

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) and eventually 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

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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.”

Rethink Time in COVID-19

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I find the perception of time fascinating.

Everyone experiences time differently.

Because time truly is relative.

Changing from situation to situation.

For example:

Time perception also varies from person to person.

For example:

Type A versus Type B

Time Defines Us

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

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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.

Time is Money Video

Concrete Examples of Time Usage

Rethink Time

Identify 5 ways you spend 100 units (dollars) of time each day. (As illustrated in the video)

  • For example: gardening (20 units), reading (20 units), writing (20 units), cooking (20 units), complaining (20 units)

Compare and contrast your “money time sheet” with family and friends.

When does time slow down for you? When does time speed up for you?

  • Do you lose “track” of time easily?
  • Is time something you consciously pay attention to?

Are you more influenced by external measures of time?

  • Or an internal “sense” of time?

internal clock.

Has your use of time changed since COVID?

Has your perception of time changed with age?

  • If so how?

The trouble is, you think you have time.

Jack Kornfield

Watch Video of Blog Post → Click Here

Acceptance: Your Peace Depends on It

Shift your focus.

Change your life.

Acceptance and peace go hand in hand.

peace

Consciously accept the good and the bad that exists in your life.

The rain and the sunlight.

The shadow and the light.

acceptance

Accepting what is does not lower the bar.

Quite the opposite.

Acceptance shines a spotlight on your inner strengths and endurance – independent of outer circumstances.

Strengths that were fostered in the eye of the storm. ☔️

Courage. Creativity. Wisdom. Perseverance. Faith.

This very moment in time.

And it’s that good feeling that motivates you to strive for more of what’s right for you. Instead of fighting against what’s wrong for you.

HOW DO I MAKE THE SHIFT?

Begin by accepting what is.

Moment by precious moment.

Your happiness depends on it.

acceptance


Applying this Post in Everyday Life

The 3 to 1 positivity to negativity ratio is one way of applying this post in your everyday life.

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.

Journal Reflections DrAndreaDinardo.com

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.

FOMO JOMO DrAndreaDinardo.com

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

  1. How has COVID-19 eased (or increased) the pressure you put on yourself and the people around you?
  2. What does acceptance “feel” like physically in your body versus fighting “what is”?
  3. What have you surrendered lately? Let go?

You Can’t Add More to Your Life Without First Letting Go

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

SRC 2020 Graduates Video VIKTOR FRANKL

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

  1. 🎓 CONNECT
  2. 🎓 CREATE
  3. 🎓 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.


St. Clair Student Representative Council DRANDREADINARDO.COM

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 🎓

Peer Pressure: What happened when I quit drinking?

Getting ready for my online summer courses which requires a lot of new psychology videos.

Including video discussions on health, wellness, and personal empowerment.

Similar to in person college classes, the goal is to stimulate active discussions and open communication.

For example:

Discussion Topic

What happened when I quit drinking?

Watch this short video on my own experience with peer pressure, alcohol, and behaviour change and answer the questions below.

Reflection Questions

  1. How has peer pressure influenced your life decisions?
  2. Have you experienced unexpected push back from friends and relatives when you made a significant health change? If so, how did you handle it?
  3. In what ways have your peers and community sabotaged your health and wellness choices?
  4.  In what ways have your peers and community supported your health and wellness choices?
  5. What strategies help you stay committed to positive lifestyle decisions?

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Conversations ⇔ Change 

I also encourage use of this video and reflection questions as an opportunity to talk openly with friends and family about the powerful impact of social influence on substance use. Open conversations empower youth to think for themselves and in turn, reduces their susceptibility to coercion.

Watch Psychology Video Click Here

Windsor Updates Spotlight

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Community Spotlight 

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 → Creativity

Alex’s 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.

♥  Pass It On ♥

Windsor Updates

This video is a compilation of news, announcements, and local community members discussing the Covid-19 (Coronavirus) pandemic taking place in Windsor-Essex Ontario and around the world. Including offers of support, advice, and information.

Alone we can do so little. Together we can do so much.”

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Research on Social Support & Psychological 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.

Original Source: Click Here

Thank you Windsor Updates for including me in this vital project. Your ingenuity and generosity gives me strength and hope! ♥

What has COVID-19 awakened in you?

How is everyone doing?

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?

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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:

Your Turn

What has COVID-19 awakened in you?

Video of Post: Click Here

The Power of Breathing Space: You are Safe

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.

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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.

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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”).

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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.

Breathing Quotes - Dr. Andrea Dinardo

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

Emotional Freedom Technique for Social Anxiety & Imaginary Audience

DrAndreaDinardo.com

Have you ever felt like you’re being watched? 

Judged and scrutinized.

Like all eyes are on you and every potential error you make?

Everyone experiences this phenomenon from time to time, especially when trying out something for the first time.

Think back to the first time you gave a dinner party, swung a golf club, wrote a college exam, or posted your first blog online.
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Social Anxiety and Heightened Experiences

Individuals with social anxiety experience this sense of being watched (and thought about) significantly more than the average person.

Independent of skills and expertise.

Why is this the case?

The Imaginary Audience

One potential explanation is a psychological phenomenon called imaginary audience experienced frequently in adolescence.

  • A concept first introduced by social psychologists David Elkind and Erik Erikson in the 1960’s.

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Think back to how easily embarrassed you were as a teenager.

  • If you wore the “wrong shirt” to school, it felt like everyone was gossiping about you and your entire social life would end as a result.

Resulting in perpetual self-consciousness, distorted views of how others saw you, causing in a tendency to conform for fear of sticking out.

  • Limiting your freedom to express outside the norm for fear of collective banishment and reprisal.

What does the research say?

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Using the Imaginary Audience Scale as a Measure of Social Anxiety in Young Adults

Two studies explored imaginary audience phenomenon among college students.

Imaginary audience behavior was found to be related to measures of social anxiety, self perception, and personality.

Furthermore, imaginary audience scores were more strongly related to anxiety than abstract reasoning.

These results suggest that imaginary audience experiences that persist into early adulthood have more to do with social anxiety than with cognitive development.

Original Source: Click Here

DrAndreaDinardo.com
Simple Things on Repeat

The next time you imagine you are being watched, talked about, or judged by others, remember that imaginary audience IS AN ILLUSION heightened by social media, physiology (eg., lack of sleep), and overthinking.

  • When in truth, people are so focused on themselves (and their phones), that there is a 99% chance that no one cares what you are up to or how you are performing.

This is a very good thing!

CARPE DIEM

Today’s Freedom Mantra

Live like nobody’s watching. Love like nobody’s watching. Succeed  like nobody’s watching. Fail like nobody’s watching. Write like nobody’s watching!

Video of Post ⇒ Click Here

Visualization Exercise: Look for the signs

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.

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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

DrAndreaDinardo.com

Celebrate how far you’ve come.

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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.
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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

3 C’s of Thriving Under Pressure

A map for transforming stress into strength

Dr. Andrea Dinardo THRIVING UNDER PRESSURE

In my TEDx Talk and in the leadership videos below, I discuss how to THRIVE under pressure using 3 stress resilience tools:

1. Commitment

Envisioning a higher purpose above and beyond the immediate stressor.

2. Control

Focusing on the things you can change and letting go of the things you can’t.

3. Challenge

Reframing stressful challenges as opportunities for growth.

Thriving Under Pressure

My TEDx Talk includes all 3 C’s of Thriving Under Pressure: challenge, control, commitment.

Inspiration for TEDx Talk + Psychology Blog

I created my psychology blog and TEDx Talk (both called “Thriving Under Pressure”) in response to rising levels of student stress and anxiety.

The goal is to help students (and you) develop positive coping techniques in fun, interactive, and uplifting ways.

Dr. Andrea DINARDO
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.

Focus on what’s within your control in life & leadership.

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When things go wrong, what do you focus on first?

The world outside you

or

the world within you?

The following is a video and activity overview from Part 2 of the 2020 SRC Leadership Development Workshop. Click Here for Part 1.

https://www.youtube.com/watch?v=JVEjYGl9c0k

Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.

Be The Change

I believe that (self) control is the foundation of effective leadership because in order to lead others, you must first learn to lead yourself.

  • This concept is based on the Internal versus External Locus of Control developed by psychologist Dr. Julian Rotter.
  • CONTROL is also the second “C” in the Thriving Under Pressure Model discussed in my TEDx Talk.

Leadership Skills Development 

CONTROL – Part 1

In the initial control exercise, participants met in groups to reflect and share their answers to the following questions:

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CONTROL – Part 2

Next, participants applied the C-P-R Model of Sustainable Mental Health Habits to their own experiences as both students and student leaders.

  • 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.
  • Click Here for the original CPR Blog Post and Video

C. P. R.

CATCH.   PAUSE.   REPAIR.

in action

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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

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 Control Video ⇒ Click Here
TEDx Talk ⇒ Click Here

How will you lead your life today?

Strength Based Leadership: ReThink Challenges

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On January 11, 2020, I had the opportunity to work with the student leadership team at St. Clair College in Windsor Ontario.

MISSION AND VISION

The goal was to strengthen the bonds between team members and harness the power of their mission for the 12,500 students on campus.

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Student Representative Council (SRC) Leadership Team

We talked about the many ways challenges can be transformed into opportunities.

And how pressure can be used in a positive way to motivate us to the next level of our lives.

CHALLENGE is the first “C” in the “Stress to Strength” model from my Thriving Under Pressure TEDx Talk. Photo below.

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Psychology of Leadership 

In the video from the leadership workshop I give an overview of the ABC Model of Cognitive Psychology and the Flow Model of Optimal Performance.

We also discussed why resilience is not so much about what happened, but our thoughts about what happened.

Listen in for more:

“When you change the way you look at things, the things you look at change.”

More videos and learning moments from the leadership event to come. Stay Tuned! Dr. D 📚❤️

Special thanks to UWSA VP of Advocacy Arop Plaek Deng for being the photographer and videographer at the SRC Leadership Event 📸 
Challenge Video ⇒ Click Here
TEDx Talk ⇒ Click Here

Psychology on YouTube

My number one intention for becoming a psychologist and psychology professor has always been to help people live a better life, no matter their life circumstances. And since there are only so many hours in a day, I’m always looking for new ways to reach and teach as many people as I can. All at once, if possible.   

Which is why I created a Psychology Tips Playlist on my YouTube Channel that I contribute to often.

Psychology Thought for the Day

The purpose of my psychology YouTube Channel is to share key lessons from my three hour psychology lessons in as little as three to five minutes.

Giving people far and wide access to virtual classes, especially those who don’t have the money or means to an undergraduate education. I know how busy everyone is. And I love a good challenge! I also include videos of psychology interviews, workshops, and keynote speeches.

My Hope Is to Share Psychology With The World

Mindful Moments in California

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We’re on a trip to California for our December birthdays and wedding anniversary and I couldn’t imagine a more mindful place to be.

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Nature everywhere we look.

Luminous moonlight.

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Dancing campfire.

Fresh ocean air.

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Water as far as the eye can see.

Sunshine in every nook.

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100 year old fig trees.

Just outside our hotel room door.

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Mountains in the distance.

Waiting to be climbed.

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Above all, I am most grateful to wake up each day and share my life with John, my students, and everyone reading this post.

December birthday blessings of the highest kind.🎄💚

Video of Blog Post ⇒ Click Here

Coping With Loneliness During the Holidays

NEW Interview December 20, 2020
Loneliness during COVID-19 Holidays
AM800 CKLW Morning Show: Click Here

When we feel a painful emotion, our first instinct is to pull away. To numb the pain. To hide from the intensity.

This was the case for Sarah and Jack, two unique individuals with vastly different circumstances. But they each experienced the same emotion: loneliness. An emotion that is heightened during the holidays.

Original Source: The Drive Magazine

https://thedrivemagazine.com/posts/lean-into-loneliness

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SARAH

Sarah was a 42-year-old recently divorced woman who was about to face her first holiday season alone. Living in a new town, miles away from friends and family, she was waiting to begin a new job in January. Hours felt like days.

Days felt like months. Sarah had tried everything to fill the void inside. The mistake she made was running away from the one thing that would help get her to the other side: loneliness itself.

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Knowledge is power

1. Understand the emotion

We need to first understand an emotion before we jump to the conclusion that it’s either good or bad, because in reality, emotions are almost entirely physiological in nature.

There’s not a negative or positive to them. It’s in our mind that we make it one or the other. This concept is supported by Schachter-Singer’s theory of emotion:

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This theory of emotion explains why two people can experience the exact same event and have completely different emotional reactions to it.

What matters most is the person’s interpretation of an event, not the event itself. After all, as they say, one person’s glass-half-full is another one’s glass-half-empty.

In Sarah’s situation, she interpreted her physiological response to idle time as loneliness, while another person might label it as much-needed relaxation. Ultimately, Sarah has a choice. One interpretation debilitates; the other empowers.

2. Witness the emotion

Now that Sarah understands the interpretative power she holds over her environmental triggers, the next step is to witness loneliness in a neutral, curious state rather than fighting it at every turn.

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In doing so, Sarah neutralizes the intensity of her emotions, allowing them to flow through her, rather than getting stuck in a repetitive loop of pain.

Here are four simple ways to create space between triggers and responses:

  1. Count to 10
  2. Take a long deep breath
  3. Make three wishes
  4. Look up at the sky
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Taken one step further, each time that Sarah experiences a challenging emotion during the holidays, rather than running from it she needs to lean in and ask that emotion, “What are you trying to teach me?”

3. Reframe the emotion

The final step for Sarah is to learn how to reframe the situations that trigger her loneliness, and understand why sometimes she overreacts, while other times she lets go without a second thought.

Solitude is perceived as isolation by one person and freedom by another.

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Reframing exercise:

  1. Identify a situation that triggers loneliness.
  2. Imagine the best-case scenario: “This situation is temporary.”
  3. Look for evidence of the best-case scenario: “The longest I’ve been single is two years.”
  4. Describe the worst-case scenario: “I will be alone forever.”
  5. Name the benefits of the worst-case scenario: “I am free to do what I want.”
  6. Finally, ask for help in reframing triggers, especially when feeling overwhelmed.

Once Sarah learns how to change the story “behind” the story, her instinctive loneliness lessens. And her ability to choose a higher thought improves.

Watch Video of Post: Click Here

JACK

At 55 years of age, Jack was also feeling the pangs of loneliness. His wife of 25 years died suddenly of a heart attack two years ago.

Unexpected was an understatement. They had run in three marathons together and had spent their weekends sampling new vegan restaurants in their local community. Ever since his wife had died, Jack struggled to face the holidays alone.

Jack’s story is as much about him as it is about the family around him. His family and friends’ automatic response was to feel sorry for him, a response that compounded his feelings of disconnectedness and misunderstanding.

Jack did not want people to feel sorry for him. He was a proud man who was ready to move on.

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Get out of your own head

1. Meet with “experienced” widowers

As much as Jack missed his wife, he also missed his ability to connect authentically with friends and family. Having been treated with kid gloves since his wife died, Jack longed to be seen as a victor rather than a victim

As such, I encourage Jack to connect with like-minded individuals who had been through a similar situation: widows and widowers. Specifically, ones who had been on their own for several years.

The benefits are twofold. One, Jack would learn new ways of relating to friends and family. And two, he’d be given the green light to grow and acclimate to his new circumstances.

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2. Connect with others in unexpected, low-pressure ways

The other component missing in Jack’s life was fun. Simple, cheerful, good-time fun. Everything had become so serious since his wife died, with almost every conversation beginning or ending with his wife’s death.

There was no doubt that he missed her with all his heart. But equally, he longed for moments where he could be free of the loneliness and pain.

I recommend that Jack reintroduce sports into his life. Something non-competitive that would get him out of the house on a Wednesday night. Better yet, if it involved people that he had never met, it would allow him to continue his journey of reinvention and rediscovery.

Equally therapeutic for Jack would be joining a cinema group or regular euchre meetup—both would offer him a chance to be in the moment and enjoy the simple pleasures in life.

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3. Honour the old, create the new

Finally, I advise Jack to examine the memories and traditions that he wanted to keep alive during the holidays—and, equally, the ones of which he was ready to let go.

Jack took the practice one step further. Declaring December a month of renewal and reinvention, he revived a strength and peace inside that radiated out to his entire family.

When you change the way you look at things, the things you look at change.”

Conclusion 

Jack and Sarah have a lot to teach us about loneliness and how important it is to honour the unique ways in which we process adversity.

One size does not fit all. Fellowship and fun were vital for Jack’s growth and recovery, while Sarah needed a more analytical approach to processing difficulty.

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  • Lean into loneliness
  • Approach it with openness and curiosity
  • Make space for the lessons beneath the suffering

Video of Post

Your Turn

  1. How do you cope with difficult emotions during the holidays?
  2. What strategies do you use to make peace with the heightened pressures of the Christmas season?
  3. What are your unique traditions and one-of-a-kind celebrations?

Disclaimer: This post and article are for informational purposes only and is not a substitute for professional advice, diagnosis, or treatment. To protect the privacy of individuals, names and identifying details have been changed.

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!

Post Traumatic Growth: Can Adversity Be Good for You?

Can Adversity Be Good for You?

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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.

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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

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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

Delaying Gratification Doubles The Reward

Is it worth the wait?

Reflection Questions

1. Do you consider yourself a patient person, an impatient person, or an impulsive person? Give situational examples for each.

For example: You may be more patient at work, but not at home. You may be able to control your impulses when it comes to food, but not when it comes to yelling at your spouse or children.

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2. Identify a time in your life where delayed gratification led to a superior outcome over immediate gratification.

For example: Saving money for a house versus buying impulse purchases on Cyber Monday. Working 2 jobs to pay for college tuition versus going out with friends every weekend night. Working out to strengthen your mental and physical health versus watching tv all day.

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3. Which factors determine your ability to be patient in challenging situations?

For example: faith, trust, comfort, financial security, long-term vision, full stomach, good night’s sleep.

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Inspiration for this Post

The Stanford marshmallow experiment was a study on delayed gratification in 1972 led by psychologist Walter Mischel, a professor at Stanford University.[1]

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In this study, a child was offered a choice between one small but immediate reward, or two small rewards if they waited for period of time. During this time, the researcher left the room for about 15 minutes and then returned.

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The reward was either a marshmallow or pretzel stick, depending on the child’s preference. In follow-up studies, the researchers found that children who were able to wait longer for the preferred rewards tended to have better life outcomes, as measured by SAT scores,[2] educational attainment,[3] body mass index (BMI),[4] and other life measures.

Original Source: Click Here

Don’t forget to share your insights & reflections in the comments below!

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Video of Blog Post → Click Here

Have you experienced stage fright or performance anxiety?

PUBLIC SPEAKING TIP

How to Turn Fear into Excitement

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Neuroscience Solutions & Insights

Did you know that fear and excitement share the same set of neurotransmitters, including dopamine, norepinephrine, and acetylcholine.

And the best way to shift from performance anxiety to excitement is to say one sentence on repeat.

Watch the video to discover the fun sentence! 🎙 

And also learn why telling someone to “calm down” is never the solution to stage fright.

Video Credits: Big thank you to Windsor Entrepreneur Taylor Lanoie for asking such a great question during my Pitch with Passion Workshop. And also for giving me permission to share our dynamic exchange with all of you.

Additional Resources

Click Here to Download PDF of Harvard Research on “Reappraising Pre-Performance Anxiety“, the basis for 1) this video presentation, and 2) a similar performance skills video filmed earlier this year.

Improve Mental Health with Positive Psychology

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

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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..

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

mental health

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:

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

Joy needs room to breathe.

And so do you.

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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.

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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:

  1. Writing
  2. Dancing
  3. Music
  4. Art
  5. Sports
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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:

  1. Do you feel uplifted or drained?
  2. Do you feel listened to or ignored?
  3. Do you feel encouraged or criticized?
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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
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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:

  1. Pick one person — thank a custodian for their hard work.
  2. Pick one place — post uplifting notes and quotes on a section of the wall.
  3. 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.

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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.

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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.

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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

PUBLIC SPEAKING TIP Practice the Pause

Stop saying “Um,” or “Ah,” during speeches with this one simple tip:

The next time you have a speech to give, try taking a pause between thoughts.

In doing so, you allow your message to sink in.

Giving yourself and the audience a much needed break.

Allowing time for everyone to digest the information.

Ultimately replacing “ums” and “ahs” with breathing space.

Try the pause and let me know what you think! 🎙 🍃

Watch Video: Practice the Pause

SAYING NO Are you a feeler or a thinker?

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Do you have a difficult time saying no?

While others in your life say no without a second thought.

Is this confusing and at times upsetting for you?

Are you hard on yourself because of this discrepancy between yourself and others?

You may be interested to discover that Saying No is not a one size fits all.

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Join me in my
virtual psychology classroom as I share one factor that explains why some people have more difficulty saying no and holding boundaries than others — Your Personality.

Feelers vs. Thinkers

Feelers

In this video I describe how individuals who are overly sensitive to the feelings of others (HSPs, Empaths, ENFJs) often focus on the needs of others to the exclusion of themselves.

Video: SAYING NO Are you a feeler or a thinker?

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❤️ Feelers take things more personally than thinkers.

Often causing feelers to say YES on the outside when on the inside their intuition is telling them to SAY NO.

Result = Mixed Messages + Unnecessary Stress

Thinkers

By contrast, individuals who are left brain dominant (thinkers on the Myers Briggs scale) are more straightforward and logical in their response to requests from friends and coworkers.

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Consequently, thinkers do not focus to the same extent on the emotions of “the requesters” in the same way that feelers (eg., ENFJ’s) on the on the Myers Briggs do.

💡 Saying no comes naturally to thinkers.

Thinkers know what they want and use analytics + logic not the emotions of the person in front of them as their guiding force.

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Learning from each other

On the plus side:

Feelers and thinkers make incredible teammates.

At work and in life.

Balance is everything. 🧠 + ❤️

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Additional Information

1. Right Brain versus Left Brain
2. Are you a Highly Sensitive Person (HSP)?
3. Learn About Myers Briggs Personality Profile
4. Subscribe to my YouTube Channel

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Let me know in comments below how your personality impacts different areas of your life, including saying No.

Please share techniques you’ve developed for setting boundaries too!

I’d love to know!

Dr. D 📚

One Final Note:

In Addition to Personality and Individual Differences

Situation Also Impacts Our Ability to Say NO + Stand Firm

Video: Saying No is Easier When You Feel Safe

5 Ways to Focus Better

Why Can’t I Remember Anything?

One of the most frequent questions I was asked as a practicing psychologist and more recently as a psychology professor is why can’t I remember anything.

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.

Dr. Andrea Dinardo - Focus Article.6

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.


Link to Fall Focus Article

5 Ways to Focus Better

Issue 124. The Drive Magazine.
Psychology Article: thedrivemagazine.com/posts/5-ways-to-focus-better
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Video of Post: Click Here

How does a psychologist make a clinical diagnosis?

Psychology in Your Life

The intention for this post is to introduce you to one aspect of the diagnostic process — specifically: differential diagnosis.

And ultimately to help you understand that psychological assessment is a complex, worthwhile process.

Dr. Andrea Dinardo

What’s normal 🆚 clinical?

To answer that question, I would like to invite you into my clinical psychology class. 

Specifically, when I teach the concept of “Differential Diagnosis” using the STATE versus TRAIT anxiety distinction. 

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STATE 🆚 TRAIT ANXIETY

Misdiagnosis

People often believe they have generalized anxiety or panic disorder, when in fact, what they are experiencing is an acute reaction to a short-lived, stressful circumstance.

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Differential Diagnosis

For example, STATE anxiety involves temporary and situational symptoms to stress inducing events (public speaking, midterms, first dates) universal to all of us. 

In contrast, TRAIT anxiety has more lasting, debilitating, and pervasive symptoms (eg., impacts all aspects of an individual’s life) independent of external events.

Psychology on Campus

For additional insights into the diagnostic process, including how I teach this concept in the liberal arts program, check out my latest video:

Reflection Questions

1. How is understanding the state 🆚 trait distinction applicable and/or helpful in your daily life?

2. Have you ever jumped to the conclusion about yourself or someone else regarding a diagnosis, only to discover later that the condition was temporary?

3. What psychology topics and ideas would you like to learn more about?

Dr. D 📕❤️

DrAndreaDinardo.com

My philosophy of teaching.

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I have one intention in mind when I walk into a classroom:

 How can I warm up the room? 🔥

“Enthusiasm is contagious.”

In this short video I share the thoughts that go through my mind as I walk into a classroom and meet my psychology students for the first time. I also discuss the specifics of how I connect with and encourage students each new day.

What goes through your mind when you walk into a room?

Visit my YouTube Channel for more fun and uplifting videos.

FOMO ANXIETY Simple Tips for Feeling Better

This post is for anyone experiencing FOMO. Particularly on a long weekend holiday!

Psychology Insight:

Holidays heighten social anxiety of every kind.

FOMO especially.

Consider these questions as you explore what’s going on below the surface.

1. Do you remember the first time you experienced FOMO?

2. How did you cope with the anxiety of missing out?

3. What if anything would you be willing to give up in your life in exchange for the fantasy of someone else’s life or experience?

4. What about your life do you cherish above all else?

Please share in the comments below, including your own strategies for handling FOMO. I’d love to know!

Savour this moment.

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