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! ♥

Ambitious Mama Podcast: Thriving Under Pressure & Posttraumatic Growth

Dr. Andrea Dinardo Ambitious Mama Podcast

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.

Dr. Andrea Dinardo Resilience

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

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

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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

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

CPR: Sustainable Mental Health Habits

Dr. Andrea Dinardo MENTAL HEALTH HABITS

sus·tain·a·bil·i·ty
/səˌstānəˈbilədē/
  1. the ability to be maintained at a certain rate or level.

CPR is a framework for Sustainable Mental Health 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 Mental 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

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.

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.

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Where do we begin?

P E R M A Theory 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

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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.

PERMA

Video 1 of Blog Post  Click Here
Video 2 of Blog Post  Click Here

 

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

One Minute to Mindfulness: Look Up

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From Restless to Restful

I look up every chance I get. First thing in the morning. On my run. On my way to work. In between classes. Out for a bike ride. From the skylight in my office. On the front porch before I go to sleep.

Connected to Something Bigger

The sky connects us to something much bigger. Challenges seem small in comparison to the vastness of the sky. Solutions seem plausible. Answers come more easily.

One Minute to Mindfulness — Click Here

Peace in Every Glance

The stars heighten our awareness, expand our field of possibilities, and relax our mind. In their presence, we embrace the profound and surrender the pettiness.

When we look up, we become fully present. In the moment. Completely mindful. Nowhere else to be but one with the sky.

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Reflection Questions

What are your mindfulness tips?

How do you transcend your restless thoughts?

How often do you look up?

Are you a star gazer or a sun worshipper?

Do you see pictures in the clouds?

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Video of Blog Post — Click Here

You hold the key.

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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.

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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!

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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. 

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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.

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Originally published on March 1 2017