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

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 

Rethink Time Management

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Psychology of Time

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

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

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.

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.

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

5 Ways to Focus Better | The Drive Magazine

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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 my Fall Focus Article in The Drive Magazine. And again, in more detail, 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.
Click Here: thedrivemagazine.com/posts/5-ways-to-focus-better

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Click Here: YouTube Understanding Memory

Thanks for your attention!

Dr. D 📚

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.

Positive psychology on campus

What is Positive Psychology?

“While traditional psychology focused its attention on pathology and problems, in the relatively new field of positive psychology, researchers strive to explore and understand the strengths of individuals and communities that contribute to their flourishing.” Source: Psychology Guide

Strengths first.

I am passionate about what positive psychology can do for students and educators in and out of the classroom. By first focusing on what is right, before examining what is wrong, students are motivated to move beyond, and in some cases, be transformed by their current limitations, history, and circumstances.

Link to: VIA Character Strengths Inventory
Optimism Bootcamp with Student Leaders

Balance is key.

Positive psychology is not about being happy and successful all the time. Instead, happiness is aspirational like a delicious meal at a 5 star restaurant. Wonderful but not to be expected, at every meal, all the time. (Otherwise, we set ourselves up for disappointment on the Kraft Dinner days.)

Instead, the field of positive psychology helps bring out the best in us. In a balanced way. The ebb and flow of life. Negativity is to be expected. The question is – how long do you stay there.

PositivePsychologyQuote.DrAndreaDinardo

Safe uplifting atmosphere.

As a professor, I believe it is paramount to create a safe and uplifting atmosphere in the classroom. A secure and consistent milieu where students know what to expect class to class, week to week, semester to semester. A place where students are encouraged to build upon their existing strengths, while feeling supported enough to share their current struggles.

Link to: Broaden & Build Theory of Positive Emotion

As I teach mostly nursing students, it is critical that I practice what I teach in and out of the classroom. Nursing students will also be responsible for creating an encouraging and safe space for their clients one day.

The yellow t-shirts are from the Yellow Umbrella Project, an Ontario wide college campaign for battling the stigma of mental illness on campus.

YellowUmbrellaProject.DrAndreaDinardo

 Positive psychology and student empowerment.

My highest goal is to work with young Canadians in a way that empowers and encourages them to become the best version of themselves. Cultivating success in a way that is unique to them. I believe that interactive lectures combined with warmth and real-life stories is the best approach for achieving this goal.

Link to: Positive Psychology Interview

The photo below is from a leadership conference for college students where I discussed the connection between optimism and student success.

Optimism Bootcamp with Student Leaders.2

Celebrating students every chance I get.

Ultimately, I hope to remind students of their gifts. While encouraging them to embrace their challenges. For we are the sum total of all that is powerful and vulnerable – within and around us. And it’s this extraordinary combination of strong and weak, good and bad, light and dark, that makes our world and our classrooms such a fascinating place to live and thrive.

Repost from July 5 2017
DrAndreaDinardo.com

Happiness: What deters it? What contributes to it?

The Happiness Class

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One of my favourite things to do as a professor is to stay after class and talk to students. They look at the world in a very unique way. Motivating me to think about psychology at a whole different level.

  • Especially when it comes to FOMO and happiness:

FOMO is an acronym for fear of missing out, which is a feeling of anxiety that manifests itself in various ways, from a brief pang of envy to more intense feelings of self-doubt or inadequacy. Source: Macmillan Dictionary

Student Insights

In the video below I share the insightful questions my psychology students asked about social comparison and happiness today. Each question underscoring the famous quote:  

Comparison is the thief of joy.”

Happiness, FOMO, and Social Comparison

FOMO and “measuring happiness” against each other’s’s lowlight reel (difficult times) and highlight reel (celebratory times) was also an active discussion on social media

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I would love your insights too!

How would you answer the questions posed by my students:

  1. What are 2 deterrents to happiness?
  2. What are 2 contributors to happiness?
  3. How is your happiness influenced by other people’s highlights and lowlights?
    • Social comparison and happiness was the crux of today’s class discussion and accompanying video.
  4. What simple changes can you make today to enhance your happiness?

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Optimism Bootcamp - Click Here

Lemon Soul Podcast: Thriving Under Pressure

The Psychology of Wellness

I recently had the opportunity to be interviewed on the Lemon Soul Podcast by an engaging and bright young woman named Sierra Parr.

It was one of the most rewarding projects I have worked on and I hope you find the same value in listening to the podcast as I had co-creating it with Ms. Parr.

What is a Lemon Soul? 🍋

A lemon soul is someone who has been sweetened by the sour parts of life. Resulting in the most beautiful soul of all – “The Lemon Soul”.

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The Lemon Soul Experience 🍋

Sierra’s podcast questions are timely, thought-provoking, and well-organized.

With equal parts practicality, spirituality, and science. Wrapped up in a captivating and compassionate interview style.

So much so, that I revealed parts of my life that I have never shared publicly before.

Take a listen and let me know what resonates with you!

Lemon Soul Podcast: Episode 15

 Tap on Image Below and Press Play

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Thriving Under Pressure: Psychology of Mental Wellness

Listen on iTunes: https://itunes.apple.com/ca/podcast/lemon-soul/id1386504193?mt=2&i=1000432857445

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SHOW NOTES FROM LEMON SOUL PODCAST 🍋 

Very honoured to sit down with Dr. Andrea Dinardo this week and divulge all my lemon soul questions with her. A true testament to her work as a psychologist and now psychology professor, this episode is FULL of good advice! With a deeper insight into many of our mental health struggles and the science behind how our brain is working. Furthermore diving into Dr. Dinardo’s personal life as she uncovers her fundamental inspiration for everything she does in life, her sister.

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Lemon Soul Podcast on iTunes

Topics covered on the podcast:       

From psychologist to psychology professor!
How to motivate students!
Why connection is important.
Compassion fatigue
The givers & the takers
Setting boundaries for others and ourselves.
Thriving Under Pressure!
Failure as Feedback!
Are we socialized to care?
How to train your brain
Challenge, Control, & Commitment
Honour your pain!
B r e a t h i n g s p a c e !
The universe box

Claiming your prize
GET MOVING!

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I hope this podcast interview inspires you to take the road less traveled this week.

The one you have been waiting to take for days, months, perhaps years.

If not now, when?

Listen Here: Lemon Soul Podcast

What’s your love language?

How do you express your love?

What do you value most in a partner?

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Love Lessons in the Classroom

In this week’s social psychology class, we talked about:

1) What we value in relationships.

2) Our 5 love languages.

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3) The thought processes behind choosing a partner.

Video #1: Before Class Preparations

In video #1  I discuss the psychological theories and related life experiences that lay the foundation for this week’s social psychology class.


Love Lessons in Real Life

In video #2 below, I reflect on the lessons learned in this week’s psychology class and share insights on how to apply the love lessons in real life.

1) Including concrete ways of matching love values to your potential partner’s “tells”. Specifically, how to read your date’s nonverbal cues and behaviour.

2) And how to look for *concrete evidence* of love values, including honesty and thoughtfulness, in your date’s actions and words.

Video #2 : After Class Reflections

YOUR TURN

Let’s Talk about Love!

1. What is the one value you cherish most in a partner?

Examples:

trustworthiness – kindness – compassion – intelligence – humour – adventurousness – physical attractiveness – undivided attention

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2. What is your preferred love language?

Examples:

Love Notes – Surprise Gifts – Helping – Quality Time – Cuddling

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Please share in the comments!

I’d love to hear what you value in love
For more videos → YouTube Channel

Don’t give up. Great things take time.

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Don’t give up.

Great things take time.

Sometimes we have to go through the worst.

To get to the best.

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Fall down 7 times.

Stand up 8.

Today is your day.

Your time to rise up!

Trust and Believe in 2019

This blog post and classroom video 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 – My Fellow Student of Life. 📕❤️

TEDx Talk: Thriving Under Pressure.

May you thrive all year long! ♥

tedx-talk-dr-dinardo

Overview

In my TEDx Talk I discuss how to THRIVE under pressure using 3 stress resilience tools: challenge, control and commitment.

The purpose of this talk and my blog is to help students develop positive coping techniques in fun, interactive, and uplifting ways.

By first focusing on what is right, before examining what is wrong, students can be transformed by their challenges and adversities.

If you like, please share my TEDx video with friends and family. The wider its reach, the more people we can help thrive under pressure!

The Biology of Stress.

The Amygdala Hijack

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⊕ From Stress to Success ⊕

In this video clip of my keynote speech at the “You Can Do College Event” I share the biological origins of stress and anxiety with 300 high school students from Ontario, Canada.

In this segment, I also demonstrate simple strategies for dealing with high stress situations. Including deep breathing exercises, mindful awareness, and personal responsibility.

To learn more about the role of positive psychology in stress management & resilience, check out my TEDx Talk “Thriving Under Pressure” on the TED TALKS site.

Shifting from anxiety to excitement.

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They say we only use 5-10% of our brain’s full potential.

A statement I tend to agree with.

Know thyself.

Understanding ourselves better, including our brains, is always the first step in tapping into what’s possible, within, and all around us.

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Hacking the brain.

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

  • Opposite emotions. Identical neurotransmitters.
  • Same neural activity. Different cognitive appraisal.

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

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Journal of Experimental Psychology. 2014, Volume 143

Watch my latest YouTube video “Shifting from anxiety to excitement” to discover the simple phrase for shifting out of nervousness during high anxiety situations.

And learn why telling someone to “calm down” when they’re anxious rarely works.

Related Post: Are you left brain or right brained?

One small change.. 🧠

Changes everything.

Psychology 101: Ask Dr. D.

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Getting to know my students is one of my favourite parts being a professor.

 Accordingly, I ask students a lot of questions.

So it’s only fair that students get to ask me questions too!

Why did you become a psychologist? 🎥

What’s most interesting about being a college professor? 🎥

I would love to hear your questions too! 💥

You Can Do College Event

I love sharing ideas with students

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I can’t imagine a better moment in life to learn about purpose and empowerment than when we are young.

Which is why I embrace every opportunity to share the principles of positive psychology with students across Canada.

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The most recent opportunity being a conference called: “You Can Do College.”

  • 600 grade 10 students from 14 high schools participated in the 2 day conference.

The purpose of the event was to introduce high school students to all the programs available to them when they graduate in a few years.

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Showing them that if they work hard today — “They Can Do College” in the future. Whether it be as a civil engineer, a veterinary technician, a nurse, or an early childhood educator.

The choice is theirs to make

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Students are our future.

My job as a Motivational Speaker was to ignite their inner flame for higher learning. This is what I was born to do! 🔥

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Pay attention to the person right in front of you. They have something to teach you.

Connecting with audience members is essential for me. No matter how big or small the crowd.

Accordingly, I encouraged students to answer as many questions as they could (which they did!) as I walked and talked freely with the large crowd.

Hoping to meet as many of the 600 students as I could.

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One of my favourite moments was when the young gentleman above shared his lifelong dream of becoming an engineer.

Just listening to his mission shifted me to a higher place.

The icing on the cake was hearing about destiny from a student named Destiny. 

Destiny aspires to be a cosmetologist to the stars one day. How cool is that!

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The next time you meet a student, ask them about their dreams. The stress they’re experiencing immediately disappears.

Shifting Positive on a Stressful Day

“Every day might not be good, but there is something good in every day.”

In psychology class this week, I teach one of my favourite subjects – Stress, Coping, and Health Psychology Chapter 11 in my psychology textbook.

I purposely teach this topic during the height of midterms. Raising awareness about the healthy (and not so healthy) ways students manage stress is critical for building resilience.

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Shifting Negative ⇒ Positive

One of my top 10 techniques for shifting students from stress to strength is to share what’s going right even (especially) when things are going wrong. Small uplifts in the course of the day change everything. Fleeting. Unexpected. Goodness.

Based on my experience as a school psychologist, I will never deny the stress students are under. Witnessing adversity is an essential part of moving through itHowever, I choose not to remain in the territory of “what’s wrong” for too long.

What We Focus on Expands

Once we acknowledge what’s wrong. We open our eyes to the grace that takes place throughout the day.

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“Good things are always happening. The key is to notice them.”

Students make the shift from powerless to empowered by sharing ordinary joys happening in their lives.

A radiant smile from a fellow commuter. Free coffee at McDonald’s. An unexpected A on a paper. A sweet parking spot. Spending time with an old friend. A surprise compliment from a stranger. Laughing out loud with fellow classmates. A really good night’s sleep.

And I’m the fortunate professor who gets to hear all these uplifts at the end of a long, rainy day. One more reason why I love working with students.

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How do you shift positive on a stressful day?

Related Post: Put a time limit on negativity.

I believe in you.

As a psychology professor and former school psychologist, I talk about mental health issues with students every single day.

My classroom is a safe place for students to be themselves.

Which is critical when working with youth (18-24) who represent the highest proportion of individuals with mental illness.

Education helps bridge the gap between fear and freedom.

And so does an open heart. And an open mind.

I believe in my students. In their potential. In their dreams.

I believe in their ability to overcome challenge, adversity, and self-stigma.

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Students need my support and encouragement.

And an educational community that truly cares.

Because self-stigma is real. 

And often more silencing than social stigma.

Because sharing our story is one of the scariest and most liberating things we’ll ever do.

Be it about mental illness or another vulnerable part of our lives.

Which is why the best place to open up the conversation about mental illness is to meet students where they are.

These are their words.

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 Ontario student mental health helpline ⇒ Visit Good2Talk.ca

How do you prepare for work each day?

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

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

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

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

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

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

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

Energetic Preparation for Teaching = Exercise

Intellectual Preparation for Teaching = Textbooks 

How do you prepare for work each day?

1000 views on the official TEDx site!

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

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

Click on TEDx Video → Thriving Under Pressure

From Stress to Strength.

Challenge can be difficult. Adversity overwhelming. Growth painful. I agree!

Instead of seeing obstacles and stressors as taking you down.

Try perceiving challenges as taking you UP ↑

Again and again and again.

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For it’s in this uncomfortable space in between failure and success; breakups and makeups; exams and graduation — that strength is ultimately born. 💥