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

CPR: Sustainable 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 in the midst (or before) 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. Possible unmet needs include: sleep, food, fresh air, exercise.

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!


December 9, 2019 Update

This post went “live” at St. Clair College at noon today.

KIARA CLEMENT SRC President C.P.R. Writing Journal

KIARA CLEMENT

SRC President and CPR Journal Reflections Author

KIARA CLEMENT SRC President.

Click Here for St. Clair College 
Mental Health Resources

5 Simple Stress Relief Techniques

Life is complicated. Stress management shouldn’t be.

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5 Simple Techniques

1. Breathing Space

2. Gratitude

3. Mindfulness

4. Movement

5. Perspective

Repeat Daily. 💙

More Tips → Thriving Under Pressure

Body Image: Don’t Believe Everything You Think 💭

Perception versus Reality

I was motivated to write this post and film the accompanying video after witnessing so many of my students overwrought by feelings of inadequacy regarding their body image and self worth.

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

 The Antidote

The following is a set of questions that challenge irrational perceptions and cognitive distortions using reality itself.

The inquiry is not limited to body image and weight and thus can be applied in any areas where you find yourself caught in a repetitive thought loop.

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Reality Testing Homework:

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

Source: Challenging Cognitive Distortions

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Related Research & Articles

1. Past visual experiences weigh in on body size estimation. https://www.nature.com/articles/s41598-017-18418-3#Sec2

2. The image in the mirror and the number on the scale: Weight, Weight Perceptions, and Adolescent Depressive Symptoms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3610322/

3. Perception versus reality of body weight: Which matters most. https://www.sciencedirect.com/science/article/abs/pii/S0165032713002905

4. How social media contributes to body dysmorphia. https://www.thelexingtonline.com/blog/2018/5/7/how-social-media-contributes-to-body-dysmorphic-behaviors

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REFLECTION QUESTIONS

What are your perceptual filters?

Rose coloured? Perfectionist? Overachiever?

How often do you TEST reality?

Do you believe everything you think?

Click Here to Watch Video

DrAndreaDinardo.com

Taming Your Monkey Mind

image

Nature is a beautiful way to stop the monkey mind in its’ tracks.

What is the monkey mind? 🐒 🧠

“Buddha described the human mind as being filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. Fear is an especially loud monkey –  screaming out all the things that could go wrong.” Source: HuffPost 

When we’re caught in a loop of anxious thoughts, our amygdala goes into overdrive. Causing us to get stuck in the basement of our brains (the limbic system) where our stressful thoughts go around and around. With no end to the downward spiral in sight.

B R E A T H I N G    S P A C E

Time in nature gives us a chance to catch our breath, to see the light, to realize there’s a way out of this never-ending rumination loop.

monkey mind 4

The Healing Power of Nature

The impact of nature on the human spirit is so profound that a hallmark study in 1984 showed that patients who had a room with a view healed faster than patients without a view. A mere glimpse of nature was enough to enhance their resilience.

Hope

Nature shifts our thoughts. Expands our awareness. Gives us hope. Lifts us up from the basement of our brains (amygdala) to the penthouse (cerebral cortex) where all solutions are possible.

And into the forest I go to lose my mind and find my soul.” 

Related Video: Five Grounding Techniques

Thriving Under Pressure — Leadership Training and Development

Fitness is more than physical.

Recently, I was invited to do a Leadership Training and Development Workshop at a local kickboxing club.

kickbox

The ultimate stress release.

This is where I go to cool my jets and find my joy. So, I was more than excited to take the leadership team’s mental fitness up to the next level!

From surviving to thriving.

During the mental fitness training session, I discussed how the 3 C’s of Thriving Under Pressure from my TEDx Talk could enhance the performance and well-being of the Kersey Kickbox Team.

Commitment – Challenge – Control

Using personality assessment, team mapping, and real-life examples, I harnessed the team’s many strengths to benefit both the club’s membership and the trainers themselves.

Hope you enjoy the video too.

How do I motivate myself when I feel completely lost?

JUST SHOW UP

The word motivation stems from the Latin word “movere” which means to move. Which is why MOMENTUM is such a powerful force when it comes to motivation. Motivation doesn’t happen before the creative act — it happens during.

Small steps.
Day by day.
Week by week.
Moving you forward.
Closer to your dreams.
Just show up.

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 Related Post:  Purpose for one day.

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?

Staying Motivated During Challenging Times.

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Today’s story begins in the middle of my kickboxing class. The point in time where you feel like giving up the most.

Because the middle is always the hardest. Whether it be the middle of a semester, the middle of a week, or the middle of a dentist appointment. Ugh!

It was thirty minutes into class, and we had just finished a really tough round. I wanted to celebrate how far we’d come, so I began clapping and cheering.

Despite my excitement, my instructor gave me a curious look and said: “Why are you clapping Andrea? We are far from being done.”

She was right. We still had a significant amount of time left in our workout. But I wasn’t clapping because we were finished. I was clapping because we had hit the wall and survived. I was clapping to energize!

CHEERING in the MIDDLE

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A cheering strategy that I often use in my own classroom. Students are geared up at the start of the semester and pumped up at the end. It’s in the middle that their commitment starts to falter.

This is when I clap wholeheartedly simply because students show up to class. A fun gesture underscoring how much I value their commitment to education. And they love it!

Today I am reminded how small gestures energize big time in the midst of a challenge. Be it a high five. A wide smile. A kind word. Or calling students by name.

Because beginnings have their own ticker parades. And endings take care of themselves.

It’s in the middle of a challenge where we need positive energy the most.

Related Post: What's your why?

What keeps you motivated in the midst of a challenge?