Twelve Days of Self-Care — The Drive Magazine

On December 24, 2021December 27, 2021 By Dr. Andrea DinardoIn Happiness, Health, Hope, Inspiration, Mental Health, Mindfulness, Optimism, Peace, Positivity, Psychology, Relaxation, Self-Care, Stress Management, The Drive Magazine, Video47 Comments

Original Source
The Drive Magazine

Twelve Days of Self Care

You, as much as anyone else, are worthy of your love and attention.

I am a strong believer in keeping things simple.

The less complicated things are, the more likely we are to repeat the behaviour.

Especially when it comes to health and happiness habits.

Try for yourself, starting with Day 1 of self-care:

Day 1: Mindful Mornings

Add five to ten minutes of relaxation to each of your morning routines. Time expands when you savour your smoothie mindfully.

Wherever you are right now – stand up. Put your arms to the ceiling and take a long breath. Bring your arms to your toes and hold them there. Repeat five times throughout the day. Show your limbs some love today.

Day 3: Lingering Lunches

When was the last time you took a break during lunch? No phone. No computer. Just you and your turkey sandwich. Today is that day. Cherish your lunch. Enjoy every bite. Give yourself the gift of a lunch break.

Day 4: Movement is Medicine

My favourite way to improve the day is through movement. Whether it be a stroll around the block, hugging a tree in the park, or a one-hour cardio session at the club. Do what works for you, independent of everyone else. Commit to moving one extra step today.

Day 5: Fresh Air

Immerse yourself in fresh air today. Especially when you hit a roadblock in creativity. Go outside. Look up at the sky. Watch the clouds float by.

Day 6: Silence

When was the last time you sat in silence? Today is that day. Set an alarm on your phone for three hours from now. Start with seven minutes of absolute silence. Write down what you find out about yourself.

Day 7: Reading Time

Devote one hour to reading today. Including this magazine!

Day 8: Blissful Boundaries

When you are available to everybody all the time, you are unavailable to yourself. Start by setting a boundary between you and technology. Turn off your phone and computer for 12 hours straight.

Day 9: Soothing Scents

Out of all five senses, smell has the strongest link to emotion and memory. Which is why a scent like peppermint can transport you instantly to another time and dimension.

Day 10: Ground Yourself

Cover the floor with all your favourite blankets. Take a long deep breath and take in the view of your house from a different perspective.

Day 11: Matinee Movie

Take yourself to a matinee movie today! Spoil yourself with popcorn and ice-cold pop.

Day 12: Mirror Affirmations

Write a love letter to yourself and post it on your bathroom mirror. Read it out loud, every chance you get.

Merry Christmas Everyone! May peace be with you. All 2022 long.♥️

Peace Video Watch Here

Let Your North Star Guide You

On June 10, 2021September 22, 2021 By Dr. Andrea DinardoIn Hope, Mindfulness, Nature, Peace, Relaxation, Video50 Comments

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

2020 Life Lessons: Be Strong Enough To Be Gentle

On December 29, 2020September 22, 2021 By Dr. Andrea DinardoIn Emotional Awareness, Emotional Intelligence, Mindfulness, Peace, Personal Growth, Psychology, Reflection Question65 Comments

Lockdowns have us spending a lot of extra time with the ones we love.

Especially during the holidays.

And if you’re anything like our household, it requires a whole new level of relationship skills.

A deeper level of empathy and compassion for the pressures of the people we are living with.

Helpful Tips: Psychology Today

What worked before, doesn’t necessarily work now.

And if it does, it takes more patience, more compassion, more love.

For ourselves and others.

Emotionally Intelligent COVID Conversations

How does this show up in our home?

Emotional Intelligence: Resources

One approach that has helped tremendously is how I ask to have my needs met.

Not what I say but how I say it.

Same message.

Different Approach.

A new level of gentleness.

Power versus Force

Kindness versus Conviction

The beauty of this 2020 life lesson is that when I am strong enough to be gentle: I am heard.

What life lessons has 2020 taught you?

Watch 2 min Video of Post: Click Here

Shine your light

On December 2, 2020December 5, 2021 By Dr. Andrea DinardoIn community, Hope, Love, Mindfulness, Peace50 Comments

I used to think of life purpose as some great big grand scheme for life, something we spend our whole life chasing after. Daunting for sure. At times overwhelming.

Then one day I realized that life purpose was a series of small, fleeting events, rather than one great big span of life. Bite size in fact.

It’s the one thing we love doing, time and time again. Over and over. Day by day. It’s the one thing we love sharing. Moment to moment. Breath by breath.

RELATED POST:
Anchor Yourself With Light

What makes your heart sing?

For me it’s making the person right in front of me (no matter who they are) feel like the most important person in the world.

Engaging fully, completely, in every conversation I have.

No matter how long. No matter how short.

REFLECTION QUESTION:
What makes you come alive?

I love making someone’s day brighter.

Whether it be lifting the spirits of my psychology students.
Encouraging a barista at Starbucks.
Smiling at runners on the trail.
Leaving my sister an uplifting voicemail.
Opening the door for someone at the grocery store.
Listening intently to my husband at the end of a long day.

Mission for this Moment

My hope for today is to make you feel like the centre of my universe. One smile at a time. One conversation at time. If only for a moment. Sometimes for a lifetime.

Because you matter.

More than you’ll ever know.

Simple Soulful Practice

How I Light Up My Day

Sometimes we need a quick, fun, and easy way to elevate our mood. Suggestion: Angel Cards A simple, soulful practice that takes a (bite sized) moment. Now my friends ask me to bring angel cards to all our coffee talks. Even if we’re sitting 8 feet apart! These light-hearted cards guarantee a shift UP in conversation. From the mundane to the magical.

What lights your way today?

Anxiety Relief Technique

On October 22, 2020November 3, 2021 By Dr. Andrea DinardoIn Emotional Awareness, Mental Health Education, Psychology, Self Reflection, Video

FEAR is an illusio n

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

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)
State the anxiety provoking situation out loud.
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?
Ask Yourself Why in response to your question Five Times.
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 – see below

What Trauma Taught Me About Happiness

On June 22, 2020January 2, 2021 By Dr. Andrea DinardoIn courage, Happiness, Health, Hope, Mental Health Education, Personal Growth, Positive Psychology, Resilience, Video52 Comments

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

Compassionate Listening

On June 2, 2020June 24, 2020 By Dr. Andrea DinardoIn community, Emotional Awareness, Empowerment, Hope, Mindfulness, Optimism, Peace, Social Psychology47 Comments

Even as a psychologist, I often don’t know what to say.

Especially now with so many people experiencing pain and trauma in escalating ways.

So rather than assume what someone needs, I have learned over the years to ask one simple question:

How Can I Support You?

In doing so, I create a safe space for healing and acceptance.

Something we all need right now, more than ever before.

Unconditional love and support.

To be witnessed. To be heard.

All good conversation begins with listening.

Only then can we transformed by what we learn. 🌎💞

Video of Post ⇒ Click Here

Stay Open to the Possibilities

On May 13, 2020May 27, 2020 By Dr. Andrea DinardoIn community, Hope, Intrinsic Motivation, Optimism, Psychology Class, Thriving27 Comments

Embrace Uncertainty

One of my favourite ways to energize before teaching psychology classes at St. Clair College is to summarize a theory in practical and concrete ways in the parking lot.

Literally! 🚘

I filmed this video 5 minutes before I was about to teach a lecture on personality and positive psychology in my liberal arts class.

Just a few weeks before all St. Clair College classes went fully online due to COVID-19.

In the video above, I talk about the connection between openness and happiness. Openness to experience is one of the Big 5 Personality traits – see figure below.

Why Openness?

The more open, adventurous, and flexible we are in our thinking (and being), the more likely we are to perceive ambiguity as a pathway to something new and exciting.

A whole new road, yet to be discovered.

Today’s Psychology Lesson

We never know what’s waiting on the other side of COVID uncertainty.

So let’s stay open to the possibilities.

Trust and believe in our shared journey.

Even if we can’t see the outcome.

Together in faith, anything is possible!

Video of Post ⇒ Click Here

Acceptance: Your Peace Depends on It

On April 28, 2020October 10, 2021 By Dr. Andrea DinardoIn Gratitude, Happiness, Hope, Inspiration, Mindfulness, Peace, Reflection Question, Video10 Comments

Shift your focus.

Change your life.

Acceptance and peace go hand in hand.

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

The rain and the sunlight.

The shadow and the light.

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.

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.

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.

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

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

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

Let Your North Star Guide You

On April 7, 2020April 29, 2020 By Dr. Andrea DinardoIn Affirmation, community, Happiness, Hope, Mantra, Mental Health, Mindfulness, Peace, Positivity, Reflection Question18 Comments

My Wish For You Today

May you find peace in your home.

And calm in your heart.

No matter the storm.

Psychology Thought for the Day

The goal isn’t to get rid of all our negative thoughts and emotions.

The goal is to change our response to them.

To accept them without judgement.

To transcend them when the time is right.

e·qua·nim·i·ty

Mental calmness, composure, and evenness of temper, especially in a difficult situation. “She accepted both the good and the bad with equanimity”.

This video may help:

Let Your North Star Guide You

How do you rise above? 💫

Watch Video of Post → Click Here

Ambitious Mama Podcast: Thriving Under Pressure & Posttraumatic Growth

On February 25, 2020December 10, 2021 By Dr. Andrea DinardoIn community, Empowerment, Happiness, Health, Hope, Inspiration, Interview, Mental Health, Mental Health Education, Motivation, Optimism, Personal Growth, Positive Psychology, Resilience, Resources, Stress Hardiness25 Comments

Podcast Details & Show Notes

I was recently interviewed by wellness entrepreneur Christa Realba for her Ambitious Mama Podcast Series.

During the podcast, Christa and I discussed how posttraumatic growth and thriving under pressure are possible for all of us.

In different gradients, and at different times for sure. Depending on where you are on your journey.

Dr. Andrea Dinardo PTG Resources — **Click Here for Helpful Workbook & Resources**

We also discussed how we all have pain and adversity. It’s universal to all of us.

The key is to not get stuck in the challenge and let pain become your identity.

Instead, with support, encouragement, and the right set of resilience skills (this is what I teach), we all have the capacity to grow from difficulty.

To learn from it. To rise up and begin again when the time is right.

In addition to the podcast, resilience is discussed in more detail in my TEDx Talk and on my Psychology Blog, both called “Thriving Under Pressure”: https://DrAndreaDinardo.com

Listen to Podcast

Apple iTunes: https://podcasts.apple.com/ca/podcast/thriving-under-pressure-with-dr-andrea-dinardo/id1482282864?i=1000464930886
Anchor FM: https://anchor.fm/ambitiousmama/episodes/Thriving-Under-Pressure-with-Dr–Andrea-Dinardo-ealagi
Stitcher: https://www.stitcher.com/podcast/ambitious-mama/e/67169349

Your Turn

Do you believe thriving under pressure + posttraumatic growth are possible for all of us? Why or why not? Tune into my latest podcast interview and let me know what you think!

Related Post: Teaching Resilience at School

Celebrate how far you’ve come.

On February 6, 2020February 13, 2020 By Dr. Andrea DinardoIn Affirmation, courage, Empowerment, Gratitude, Happiness, Hope, Inspiration, Mindfulness, Motivation, Optimism, Peace, Video40 Comments

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.

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

Post Traumatic Growth: Can Adversity Be Good for You?

On December 6, 2019June 3, 2021 By Dr. Andrea DinardoIn Change and Transformation, Hope, Optimism, Personal Growth, Positive Psychology, Public Speaking, Resilience, Self Reflection, Training and Development, Video18 Comments

Can Adversity Be Good for You?

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.
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

PTG Assessment: Post-Traumatic-Growth-Inventory
PTG Research Articles: https://ptgi.uncc.edu/
PTG Workbook: The Posttraumatic Growth Workbook: Coming Through Trauma Wiser, Stronger, and More Resilient
American Psychological Association (APA): Growth After Trauma

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

Hope changes everything.

On October 25, 2019October 31, 2019 By Dr. Andrea DinardoIn Affirmation, courage, Empowerment, Gratitude, Hope, Inspiration, Motivation, Optimism, Peace, Positive Psychology, Resilience, Video43 Comments

H old

O n

P ain

E nds

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.

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

Happiness and Healing in Present Time.

On October 19, 2019October 15, 2020 By Dr. Andrea DinardoIn Change and Transformation, Gratitude, Happiness, Health, Hope, Inspiration, Mindfulness, Nature, Optimism

You have the ability to make positive changes in your life.

Right here. Right now.

Don’t wait for “the perfect time” to transform your life.

NOW IS YOUR POWER.

Uplifting Mantras for Uncertain Times.

On September 24, 2019September 25, 2019 By Dr. Andrea DinardoIn Hope, Inspiration, Mantra, Peace, purpose, Resilience, Stress Relief and Release, Thriving

Life lived backwards makes perfect sense.

You finally understand WHY the job, the partner, the degree, the house, the friendship, the ______ didn’t work out.

BUT what about in the “here and now”?

How do we make the leap of faith during the darkest of days?

MANTRAS mantras mantras.

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Find a phrase that moves you …

t h r o u g h ..

UP AND OVER…

into a place of trust and belief.

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Respect

The

Process

Breathe and RECEIVE

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Your journey is unfolding in the most magical and mysterious of ways.

Spread Your Wings 🦋

“What if I fall … oh my darling … what if you F L Y..”

Related: Optimism Bootcamp Workshop

EMPOWERING THOUGHTS

On August 20, 2019August 24, 2019 By Dr. Andrea DinardoIn Affirmation, Coping Strategies, Empowerment, Hope, Inspiration, Mantra, Motivation, Peace, Positivity, Psychology45 Comments

Choose the THOUGHTS that emPOWER you today.

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It takes

one word

one thought

one mantra

to shift our mind

from pain to power.

What will your empowering thought be this week?

I’d love to know.

Share your WORD in comments below ⤵️

Related Post: Empowering Conversations

Thanks for visiting my psychology blog!

Dr. D 💖☀️

Peer Pressure and Alcohol: Stand Your Sacred Ground

On July 1, 2019July 3, 2019 By Dr. Andrea DinardoIn Change and Transformation, courage, Health, Hope, Inspiration, Motivation, Psychology Class29 Comments

The Social Side Effects of Change

Motivation to make a change is as much about you, as the people all around you. And unfortunately, not everyone agrees with our decision to grow, change, and evolve. In whatever form it may take.

“Being different isn’t a bad thing. It means you’re brave enough to be yourself“

For when we change, we unknowingly push friends and family outside their comfort zone too. And that’s ok. The important thing to understand is that not everyone is going to support our choice to change. Something I learned personally.

My story

This post was inspired by my own journey of quitting drinking in 2005, motivated by three reasons:

1. Starting a family with my husband.

2. Improving my health.

3. Being a role model for my students

Unexpected Side Effects

What I did not expect was the pressure to keep drinking that came along with my decision to give up alcohol over a decade ago.

The pressure to remain the same.

The pressure to behave like everyone else.

A resistance to change from others that I did not foresee.

My students’ stories

— Peer Pressure and Alcohol Use in College

Students over the age of 19 have a choice when it comes to drinking alcohol.

A decision to drink or not drink that is often overshadowed by peer pressure and the widespread culture of risky drinking on and off Canadian campuses.

Too often students drink to “fit in, reduce stress, numb anxiety” (their words) because they know of no other way.

Excerpt from today’s class:

Class Discussion and Solutions

Which is why it’s more important than ever to open up the conversation of what it’s like to be a young person amongst the culture of alcohol use and abuse today.

A hot topic that stimulates honest and open debate in my classroom each year. Including remedies to the pressures of college that extend far beyond alcohol.

To listen to our discussion click here.

Your story

1. What motivates you to make a health change?

2. What de-motivates you?

3. Have you experienced pressure from others to continue unhealthy habits? To not change?

4. How do you stay true to your personal choices?

Coping with Peer Pressure

Rather than debate or argue your case.

Be still and hold your space.

Take a deep breath, and trust your choices.

Trust that being yourself is enough.

You get one life. Make it yours.

Stand Your Sacred Ground.

Video of Blog Post — Click Here

Empowering Conversations

On June 20, 2019October 17, 2021 By Dr. Andrea DinardoIn Empowerment, Psychology Class, Resources, Strengths, Student Engagement, The Drive Magazine, Video21 Comments

In today’s psychology class, we discussed how important it is to empower friends, family, and clients going through difficult times.

And how even if we’re an expert in psychology, medicine, or business – it does not make us the master of someone else’s life.

Together we explored strength based techniques for uplifting and encouraging others in conversation and in daily life.

Acknowledging that we still have so much left to learn about friends and family.

And the only way to do this is to create an inviting listening space between ourselves and the people we meet to be themselves.

its ok to not be ok

Next Steps

Helpful tips for enhancing conversations with clients and family members can be found in the June article in The Drive Magazine (click here) and in the psychology video below —

The Story Behind the Story

This post was inspired by my sister Noelle.

“When my sister was 19, she had a brain aneurysm. Every day since, she has struggled to maintain her independence and financial security.

Despite her trauma, Noelle continues to thrive in unexpected and beautiful ways. She never gives up, no matter what comes her way. Over the years, I have discovered the difference it makes when I support Noelle from her perspective, rather than dictating what she needs.”

Excerpt from The Drive Magazine | Issue 122, p. 49

EMPOWERING

Someone with a Brain Injury

Written with the help of my sister ❤️

How we talk to ourselves matters.

On June 5, 2019July 21, 2019 By Dr. Andrea DinardoIn Affirmation, courage, Hope, Peace, Personal Growth8 Comments

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How we talk to ourselves matters tremendously.

Particularly in the eye of the storm.

Having a “go to” mantra in times of stress helps.

Especially in the uncomfortable (agonizing) moments between stress and strength.

Video of Blog Post ⇒ Click Here

A mantra that has helped me over the years is imagining myself:

g r o w i n g + e x p a n d i n g

during the dark times.

Chanting “I am expanding” as the rain falls.

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Today I wish the same for you.

May you see the blessing in every storm.

Expanding you.

Preparing you.

For the next level of your destiny.🎈

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Helpful Tips: Optimism Bootcamp

Mental Health Awareness & Education

On May 24, 2019September 11, 2020 By Dr. Andrea DinardoIn Mental Health, Mental Health Education, Positive Psychology, Resilience, Self-Care, Stress Relief and Release, The Drive Magazine, Video

In Celebration of Mental Health Awareness Month in Canada

In this video, I share an overview of my latest psychology article in The Drive Magazine (May, Issue 121). An issue devoted entirely to mental health awareness, treatment, and prevention. With the ultimate goal of ending the stigma of mental illness.

Instead of thinking of mental health as a burden to be shouldered, imagine it as an opportunity to experience peace and joy. In the same way that we make time for our physical needs (eating and sleeping) we must devote attention to our psychological needs.

Excerpt from The Drive Magazine, Issue 121, pages 58-60.

Building a mental health reserve

In the psychology article and in the video below, I discuss the importance of daily self-care as a preventative and restorative health strategy using the PERMA Model of Well-Being.

In the same way we save money to buy our dream home, it is critical that we contribute daily to our mental health bank account. Health is wealth after all!

Everything little bit counts. Everything adds up. Spa coffee dates especially. ☕️💗

Read Magazine Article ⇒ Click Here
Well-Being Workshop ⇒ Click Here

Optimism Bootcamp Workshop and Article

On May 2, 2019April 12, 2021 By Dr. Andrea DinardoIn Hope, Optimism, Positive Psychology, The Drive Magazine, Video

OPTIMISM BOOTCAMP: Overcoming Learned Helplessness

is a dynamic, interactive psychology workshop

based on an article I wrote for The Drive Magazine

1/ Optimism Article

 https://thedrivemagazine.com/posts/optimism-bootcamp

2/ Optimism Bootcamp - April 2019

https://youtu.be/z_DNIWYh6vE

3/ Optimism Bootcamp - August 2019

 https://youtu.be/LgACYyFv2YQ

You hold the key.

On April 27, 2019May 22, 2019 By Dr. Andrea DinardoIn Change and Transformation, Emotional Awareness, Empowerment, Flow, Gratitude, Happiness, Hope, Inspiration, Mantra, Mental Health, Mindfulness, Optimism, Peace, Positivity, Relaxation, Stress Relief and Release, Zen

give-light-and-darkness-will-fade

Even though we often have little control over the “outside forces” in our lives, we can always make a positive difference – from the inside out.

Start here. Right here. Right now. Be still. Breathe in gratitude. Be thankful for this very moment. Start small. Notice your passing thoughts. Let go.

Awareness empowers.

Notice the exact time it is right now. Say today’s date out loud. Look up at the sky. Wink at the clouds. Stomp your feet on the floor. Smile with gusto.

Slowly bring yourself back to this moment.

Grab onto the coffee mug you are holding. Inhale the rich scent of the sumatra you are drinking. Feel the warmth of each passing breath.

Feel the texture of the clothes you’re wearing. Wake up to the sound of your voice. Whisper. Sing. Shout it out!

Dance a little dance. Stand up tall. Anything and everything that shifts you from outer space to inner spirit. From not enough to overflowing.

Positive change begins within.

Come back to yourself. Back to the grace of your magnificent spirit. Into the beauty of your incredible form. Feel the rhythm of your beating heart. Sense the pulse of life itself.

Everything you need to transform yourself and the world already exists within you. You matter. You truly matter. But you have to believe it to see it. Feel it to know it. One gentle, uplifting thought at a time.

You hold the key.

universe inside.png

Originally published on March 1 2017

The Shadow Effect

On March 11, 2019July 15, 2021 By Dr. Andrea DinardoIn Psychology Class, Resources, Self Actualization, Self Reflection, Teaching, Thriving, Training and Development, Video

Psychology Class

The Shadow Effect

One of the things I love to do is share what’s happening on campus in my psychology class.

Today’s topic: The Shadow Effect

Watch this short video and consider the following questions:

What is your shadow?
How does your shadow serve you?
Where does your shadow come from?

How do I bring shadow side of myself into the light?

Helpful resources and activities

One Minute Meditation: https://youtu.be/3ucdU7URx5g
Give Pain Room to Breathe: https://youtu.be/Mp_QjmmCzeU
Lean Into Loneliness: https://www.thedrivemagazine.com/posts/lean-into-loneliness
Failure as Feedback: https://www.thedrivemagazine.com/posts/failure-as-feedback
The Positive Power of Negative Emotions: amazon.ca/books

There is transformative power in our negative emotions. The key is to create a safe, welcoming space to lean in and hear their lessons.

Rest in Truth

On January 26, 2019October 14, 2021 By Dr. Andrea DinardoIn Emotional Freedom, Happiness, Peace

Truth is truth.

Let them talk. Let them chatter. Let them say what they choose to say.

Because at the end of the day truth is truth.

And nothing can stand in its way\

Rest. Relax. Sit back. Breathe in deep.

Stop trying to convince anybody and everybody of anything and everything.

At the end of the day time will tell

Rest. Relax. Sit back. Breathe in deep.

When the dust settles and the sun sets ..

TRUTH IS TRUTH

And it shall set you free. 🌟

One Minute Meditation | Stress to Growth Reframing

On January 10, 2019January 10, 2019 By Dr. Andrea DinardoIn Health Psychology, Personal Growth, Relaxation, Resilience, Stress Relief and Release, Video, Zen

“To make the growth choice instead of the fear choice a dozen times a day is to move a dozen times a day towards self-actualization.”

Re-imagine stressful moments as growth moments.

Opportunities moving you one step, one breath, one moment closer to your dreams.

One thought debilitates.

The other levitates. 🍃

I hope you enjoy my one minute meditation retreat.

Visit my YouTube Channel for more psychology videos.

You are more powerful than you’ll ever know.

On November 1, 2018November 6, 2018 By Dr. Andrea DinardoIn Affirmation, Empowerment, Inspiration, Mantra, Motivation

This moment.

This day.

THIS LIFE.

Is yours for the taking.

Don’t be afraid to step into your power.

It is you.

And you are it.

Empowerment is the reason you were born.

Related Post: Face it — You’re Strong!

What’s your mantra?

On September 4, 2018September 4, 2018 By Dr. Andrea DinardoIn Affirmation, Coping Strategies, Empowerment, Flow, Gratitude, Happiness, Inspiration, Positive Psychology, Psychology96 Comments

This is my mantra.

I write it on my bathroom mirror. I post it on my refrigerator door. I tape it to my office wall. I speak of it every time I teach.

These 4 words remind me to focus on what’s good, what’s working, what’s infinitely possible. Even (especially) when everything is going wrong.

Focus on the good.

Because if I can find one good thing in the course of a day, I have found my reason to live, to love, and to lead.

Sometimes the blessings are obvious. Sometimes they’re hidden. Sometimes it’s simply breathing. Other times “it’s the moments that take my breath away”.

Mantras wake us up.

Mantras work because they wake us up. Snap us out of it. They carry us from the perpetual loop of our worries to the equanimity of present time.

For we all need a gentle nudge in the right direction. A loving reminder to come back to reality.

Or we’ll all be too busy looking down that we miss the beauty of what’s right in front of us. Life itself. 💙

What’s your mantra?

Related Post: Happiness in one word.

Breathing Space.

On September 1, 2018October 5, 2018 By Dr. Andrea DinardoIn Emotional Freedom, Flow, Hope, Inspiration, Mindfulness, Peace, Relaxation, Resilience, Self Reflection, Stress Relief and Release

Look up ↑ Breathe ↑ Release

One quick glance to inner peace.

You were born to light up the world.

On August 24, 2018August 24, 2018 By Dr. Andrea DinardoIn Affirmation, courage, Empowerment, Hope, Inspiration, Positivity, Thriving

Be the light.

Change the world.

Related Post: Good energy multiplies.

Gratitude changes everything

On July 11, 2018February 22, 2021 By Dr. Andrea DinardoIn Affirmation, Gratitude, Inspiration, Mindfulness, Peace

When problems feel big.

Savour the small.

The secret to having it all is knowing that you already do.

Related Post: The Sweet Spot

Fear is an illusion.

On June 14, 2018June 15, 2018 By Dr. Andrea DinardoIn courage, Emotional Freedom, Empowerment, Inspiration, Motivation

Don’t be fooled by fear.

Look it directly in the eye.

Fear distorts reality.

Fear exaggerates the truth.

Step back. Take a pause.

Remember who you are.

You have overcome great adversity.

You have faced this phantom before.

This wolf is a mirage.

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

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

Understanding Fear: Identifying Cognitive Distortions

Overcoming Fear: Fixing Cognitive Distortions

Repost from October 2017 — Click Here.

Love begins within.

On February 14, 2018February 14, 2018 By Dr. Andrea DinardoIn Happiness, Health, Love, Reflection Question, Self-Care

Show yourself some love today.

Your health and happiness depend on it. ♥️

Related Post: From Fear to Love

Face it – You’re Strong!

On January 24, 2018January 24, 2018 By Dr. Andrea DinardoIn Change and Transformation, courage, Emotional Freedom, Empowerment, Hope, Personal Growth, Resilience, Strengths27 Comments

Everything you’re afraid of – you’ve already experienced.

Afraid of commitment?

(You’ve been dumped.)

Afraid of failure?

(You’ve failed.)

been there done that

Afraid of rejection?

(You’ve been rejected.)

Afraid of being broke?

(You’ve been without money.)

Fill in the blanks for me..

Afraid of being _________?

(You’ve been _________.)

And then vow to erase that fear in your life.

By facing your fears head on.

Remember – you have been here before.

You have more knowledge and experience than you recognize.

You are braver than you realize.

You have faced this fear before.

fear2

You have survived this fear before.

And you have thrived because of it.

(You may not realize it – but you have.)

Face it – you’re strong!

And you have the power to kick this fear right to the curb.

Once and for all!

Your final challenge is to embrace your power.

Full on!

Relax your mind

On October 20, 2017September 5, 2021 By Dr. Andrea DinardoIn Coping Strategies, Emotional Awareness, Flow, Health, Health Psychology, Mental Health, Mindfulness, Peace, Relaxation, Self-Care

The most important thing in life is peace of mind.

Breathe. Release. Just Be. 🍂

Lay down your burdens.

On August 10, 2017August 14, 2017 By Dr. Andrea DinardoIn Affirmation, Change and Transformation, courage, Emotional Freedom, Inspiration, Mantra, Motivation, Personal Growth, Resilience, Self Esteem and Empowerment, Thriving33 Comments

No more futile tests.

No more unrelenting trials.

No more self inflicted tribulations.

Lay down your burdens.

Let. Them. Go.

mountains

Take a breath. Take a rest.

You have strengthened from your burdens.

You have overcome great obstacles.

You have developed. You have grown.

You have earned your freedom ten times over.

Trust your wisdom. Trust your wings.

This is your time to fly.

The Paradox of Strength

On July 17, 2017November 3, 2021 By Dr. Andrea DinardoIn courage, Emotional Awareness, Empowerment, Hope, Inspiration, Resilience, Strengths, Thriving71 Comments

Some lessons happen over a lifetime.

Others happen in an instant.

Either way, the paradox of strength is that it develops though pain.

Each misfortune cultivates a renewed appreciation.

Each obstacle fosters a new level of perseverance.

Each sadness teaches a greater depth of compassion.

Each challenge harvests a new field of possibilities.

We must fall down to rise up.

Again and again and again.

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Related Post: I've never met a strong person with an easy past.

Diamonds.

On June 9, 2017June 11, 2017 By Dr. Andrea DinardoIn Affirmation, Hope, Inspiration, Love, Mindfulness, Optimism, Self Actualization, Strengths15 Comments

There’s a diamond inside all of us.

Waiting to be discovered.

Related Post: Your strengths light my way.

New day. Fresh start.

On May 15, 2017May 15, 2017 By Dr. Andrea DinardoIn Change and Transformation, Inspiration, Motivation, Positive Psychology, Self Esteem and Empowerment, Self-Care15 Comments

Begin your day with extra love & tender care. As how we start our day becomes how we live our lives.

What daily habits & routines uplift you & shift you each morning?💫

You were born to thrive.

On April 18, 2017July 10, 2017 By Dr. Andrea DinardoIn Coping Strategies, Emotional Awareness, Empowerment, Health Psychology, Mental Health, Positive Psychology, Psychology Class, Public Speaking, Resilience, Self-Care, Stress Hardiness, Stress Management, Thriving, Training and Development, Video28 Comments

Do not fear challenge or adversity.

Run towards it. Not away from it.

Use it consciously. As a stepping stone.

To ascend. To soar.

To propel yourself forward.

To begin again.

For strength is ultimately built from challenge, from difficulty, from overcoming.

You were born to thrive!

Watch my video for helpful strategies on how to thrive.

Let peace begin with me.

On March 12, 2017March 12, 2017 By Dr. Andrea DinardoIn Affirmation, Coping Strategies, Empowerment, Happiness, Hope, Mindfulness, Peace, Positivity, Resilience35 Comments

So much happens in the course of a day that is beyond our control. There are 100 ways to respond. And only 1 way that feels right.

Overslept. Choose peace.

Ran out of coffee. Choose peace.

Stuck in traffic. Choose peace.

Missed a deadline. Choose peace.

Technology overload. Choose peace.

Nonstop meetings. Choose peace.

Bossy coworker. Choose peace.

Burnt dinner. Choose peace.

Argument with spouse. Choose peace.

Children acting up. Choose peace.

Unable to sleep. Choose peace.

Let peace begin with me.🌷

Helpful Video: Eckhart Tolle's Inner Peace Exercise (3 min)

You hold the key.

On March 1, 2017July 23, 2017 By Dr. Andrea DinardoIn Change and Transformation, Emotional Awareness, Empowerment, Flow, Gratitude, Happiness, Hope, Inspiration, Mantra, Mental Health, Mindfulness, Optimism, Peace, Positivity, Relaxation, Stress Relief and Release, Zen25 Comments

Even though we often have little control over the “outside forces” in our lives, we can always make a positive difference – from the inside out.

Start here. Right here. Right now. Be still. Breathe in gratitude. Be thankful for this very moment. Start small. Notice your passing thoughts. Let go.

Awareness empowers.

Notice the exact time it is right now. Say today’s date out loud. Look up at the sky. Wink at the clouds. Stomp your feet on the floor. Smile with gusto.

Slowly bring yourself back to this moment.

Grab onto the coffee mug you are holding. Inhale the rich scent of the sumatra you are drinking. Feel the warmth of each passing breath.

Feel the texture of the clothes you’re wearing. Wake up to the sound of your voice. Whisper. Sing. Shout it out!

Dance a little dance. Stand up tall. Anything and everything that shifts you from outer space to inner spirit. From not enough to overflowing.

Positive change begins within.

Come back to yourself. Back to the grace of your magnificent spirit. Into the beauty of your incredible form. Feel the rhythm of your beating heart. Sense the pulse of life itself.

You hold the key.

Happiness is a conscious process.

On February 6, 2017May 15, 2019 By Dr. Andrea DinardoIn Attention, Change and Transformation, Empowerment, Gratitude, Happiness, Mindfulness, Peace, Positivity, Resilience, Stress Hardiness20 Comments

When you notice the blessings in your life (big or small), happiness happens. One conscious thought. One mindful emotion. One insightful gesture. One moment of wonder.. at a time.☀️

Inspiration: 21 positive thoughts for your morning.

Peace begins within.

On December 14, 2016August 4, 2017 By Dr. Andrea DinardoIn Emotional Awareness, Empowerment, Health Psychology, Mantra, Mental Health, Mindfulness, Peace, Psychology Class, Stress Management, Teaching21 Comments

***A glimpse of my psychology lecture on student stress and mindfulness.***

Remember to breathe.🌿

Related Post: The Sweet Spot.

My wish for you today.

On August 1, 2016August 1, 2016 By Dr. Andrea DinardoIn courage, Emotional Awareness, Empowerment, Happiness, Hope, Love, Mantra, Mental Health, Peace, Self-Care, Strengths, Stress Hardiness11 Comments

Treat yourself to kindness.All day long.💛💫

See the light.

On July 24, 2016July 29, 2016 By Dr. Andrea DinardoIn community, Gratitude, Hope, Mindfulness, Optimism, Positivity13 Comments

Look for the good and you will find it.💫

Related post: Shine your light.

Follow your feelings.

On July 12, 2016July 9, 2017 By Dr. Andrea DinardoIn Change and Transformation, Coping Strategies, Emotional Freedom, Empowerment, Happiness, Mindfulness, Motivation, Stress Management19 Comments

Instead of focusing on what you want TO DO.

Focus on how you want TO FEEL.

Desired Feeling ⇔ Supporting Behaviour

Strong ⇔ Move your body.
Valuable ⇔ Help someone.
Lighthearted ⇔ See a funny movie.
Joyful ⇔ Go dancing with friends.
Free ⇔ Unshackle from daily regimes & routines.
Inspired ⇔ Spend time with immigrants.
Peaceful ⇔ Look up at the stars.
Empowered ⇔ Do what makes your heart sing.

How do you want to feel today?

What could you do today to augment how you want to feel?

Which action or behaviour supports your chosen, most desired emotion?

Related Post: Shifting Positive

Be here now. Be happy now.

On June 30, 2016August 25, 2016 By Dr. Andrea DinardoIn Emotional Awareness, Empowerment, Happiness, Mental Health, Mindfulness, Peace, Thriving, Zen11 Comments

99% of blaming, worry, and rumination is a figment of our imagination (aka our ego). Remove the barriers to your joy. Trust this moment. Release judgment. Be still. Let go.. Happiness is patiently waiting for you.

My wish for you today.

On May 2, 2016May 24, 2016 By Dr. Andrea DinardoIn Affirmation, Happiness, Hope, Love, Mantra, Peace, Positivity4 Comments

Try for yourself, starting with Day 1 of self-care:

Merry Christmas Everyone! May peace be with you. All 2022 long.♥️

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The sky connects us to something bigger than ourselves.

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Lockdowns have us spending a lot of extra time with the ones we love.

What worked before, doesn’t necessarily work now.

And if it does, it takes more patience, more compassion, more love.

Emotionally Intelligent COVID Conversations

A new level of gentleness.

The beauty of this 2020 life lesson is that when I am strong enough to be gentle: I am heard.

What life lessons has 2020 taught you?

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What makes your heart sing?

Mission for this Moment

Because you matter.

Simple Soulful Practice

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5 Why’s Technique

Exploring the Unconscious Mind

Brief Instructions

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

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

Creativity in the midst of destruction?

Vibrancy during cancer?

Your Thoughts:

Can trauma and happiness coexist?

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Even as a psychologist, I often don’t know what to say.

So rather than assume what someone needs, I have learned over the years to ask one simple question:

How Can I Support You?

In doing so, I create a safe space for healing and acceptance.

Unconditional love and support.

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Embrace Uncertainty

Why Openness?

Today’s Psychology Lesson

Trust and believe in our shared journey.

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Shift your focus.

Accepting what is does not lower the bar.

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

This very moment in time.

HOW DO I MAKE THE SHIFT?

Applying this Post in Everyday Life

Reflection Questions

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My Wish For You Today

May you find peace in your home.

No matter the storm.

Psychology Thought for the Day

The goal isn’t to get rid of all our negative thoughts and emotions.

To accept them without judgement.

e·qua·nim·i·ty

This video may help:

How do you rise above? 💫

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Podcast Details & Show Notes

During the podcast, Christa and I discussed how posttraumatic growth and thriving under pressure are possible for all of us.

We also discussed how we all have pain and adversity. It’s universal to all of us.

Instead, with support, encouragement, and the right set of resilience skills (this is what I teach), we all have the capacity to grow from difficulty.

Listen to Podcast

Your Turn

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Today let’s celebrate all the dreams that came true.

It’s so easy to get lost in our hopes and motivations for the future.

Together let’s honour how far we’ve come.

Don’t Give Up!