Tag: Peace

What advice would you give your younger self?

On By Dr. Andrea DinardoIn Hope, leadership, Optimism, Peace, Reflection Question, Training and Development37 Comments

Live Zoom Conference

At a recent leadership conference, student leaders from St. Clair College’s Student Representative Council SRC had the opportunity to ask questions live during the final portion of the virtual training event.

Ask Dr. D

The student leaders raised the reflection bar high during this discussion period.

One Question Stood Out The Most

Specifically:

What Advice Would You Give Your Younger Self?

In the video below, I share my answer.

“It All Works Out“

Even during COVID-19.

For the pandemic has not changed my optimistic perspective on life and learning.

If anything, COVID-19 has underscored my belief in posttraumatic growth and resilience.

For everybody.

Growth is the only evidence of life.

John Henry Newman
Watch 4 min Video of Post: Click Here

Does Your Self-Talk Energize You or Drain You?

On By Dr. Andrea DinardoIn Inspiration, Mantra, Peace, Positive Psychology, Thriving, Video

How we talk to ourselves matters.

Especially at the start of a brand new day.

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

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

Psychology Homework:

The One Day at a Time Approach

Step One: Awareness

Begin by WAKING UP to your inner dialogue tomorrow morning.

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

Is it loving? Is it kind?

Step Two: Mirror Affirmations

Write an encouraging quote for yourself on your bathroom mirror.

At a loss for words?

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

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

Begin with your own.

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

Watch Video: Click Here

Compassionate Listening

On 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?

Dr. Andrea Dinardo Empathic Listen

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

The Space Between No Longer and Not Yet

On By Dr. Andrea DinardoIn Hope, Personal Growth, Self Reflection44 Comments
Honour the Space

The time in between is a difficult time for all of us.

Myself included.

A super organized (type A) person like me becomes a little unhinged in the space in between.

But don’t we all?

In Between

Wondering if we still have what it takes.

Hoping we can still make a difference in the world when the pandemic ends.

Which is why I wrote this post today.

Highlighting the shared challenge we all face between the old and the new.

Change is a lifelong process.

The only constant is change.

Let yourself feel what you need to feel.

Take a breath. Enjoy some rest.

Give your monkey mind a break.

In Between Quotes

It’s ok to not be ok.

What comes also goes.

Honour the space in between.

Related Post: Divine Timing

Psychology Insights: Self Criticism to Self Compassion

On By Dr. Andrea DinardoIn empowerment, Happiness, health, Hope, Inspiration, Mindfulness, Peace, Personal Growth, psychology, Video65 Comments

Why are we so hard on ourselves DrAndreaDinardo.com

WHY ARE WE SO HARD ON OURSELVES?

Great question!

One that I’m asked often. And one that I often ask myself.

PSYCHOLOGY INSIGHTS

What causes this behaviour?

The answer is multifaceted and includes several factors including how we were parented (when internalized superego and conscience first develops) and eventually how we parent ourselves.

For example:

When something goes wrong, how do you respond?

1. Self Criticism versus Self Compassion

2. Self Control versus Self Love and Understanding 

PSYCHOLOGY SOLUTIONS

22ABEFD7-AD25-4963-83D4-2131DB79E5C4

How do I make the shift from self criticism to self compassion?

1. Pay attention to where your self judgements originated.

Is this your personal measure of worthiness or society’s expectation of success?

2. Investigate how truly arbitrary the standards you set for yourself are.

For example, who said you had to weigh 125 lbs, have a million dollars in the bank, and be married by 30?

3. Don’t Believe Everything You Think!

  • Watch this short video for additional insights into the developmental origins of toxic self criticism, unrealistic standards, and the SUPERego.

“Be kinder to yourself. And let your kindness flood the world.”

May Hope Rise Within You

On By Dr. Andrea DinardoIn Affirmation, Happiness, Hope, Inspiration, Optimism

423B559B-919A-4781-8909-F70345AF496C

Wishing everyone an extra dose of hope + optimism at the start of this brand new month of May. 

  • Paradoxically, I have never felt so close to friends, family, and strangers since social distancing began.

A Worldwide Awakening 

8 billion people experiencing the same global event, at the same time – together. 

B2EA456C-1211-48EB-A7B5-5673945E5AFB

Reflecting Back

This photo was taken at our first ladies night in our new house in Tecumseh, Ontario.

John and I had just gotten engaged. Just bought a house together.

And as you can tell from my big smile, I was excited to share this special moment with my friends.

Beautiful memories to be relived again.. very soon!

Always believe

 

Let Your North Star Guide You

On 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.

PEACE is an inside job. DrAndreaDinardo.com

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

The Power of Breathing Space: You are Safe

On By Dr. Andrea DinardoIn community, courage, Health Psychology, Hope, Inspiration, leadership, Mantra, Mindfulness, Optimism, Peace, Reflection Question, Resilience, Stress Hardiness, Thriving, Video66 Comments

Every time we take a long deep breath, we are telling our bodies that we are safe.

Each breath connecting
our mind, body, and heart.

Bringing us back to present time.

Dr. Andrea Dinardo Breathing Space

Breathing Techniques To Try

Follow Your Breath Become aware of each inhalation and exhalation. Focus on the sensations you feel as air passes through your nose and throat. When you feel your thoughts drift, gently redirect your attention back to your breath.

sky

Stand Up Straight Posture is especially important for breathing. Being upright enhances the rhythmic movement between the diaphragm and ribs. Hold yourself straight. Shoulders back. Feel the power of your breath.

forest

Think Reassuring Thoughts While Breathing With each breath, think soothing thoughts (“I am inhaling calm”). With each exhalation, imagine that you are expelling your fears and worries (“I am exhaling worry”).

earth

Abdominal Breathing Breathe through your stomach. Start by inflating your belly by inhaling, as if to fill it with air, then swell your chest; as you exhale, first “empty” your stomach, then your chest.

Breathing Quotes - Dr. Andrea Dinardo

Balanced Breathing At the end of each inhalation, pause briefly while slowly counting “1, 2, 3”. Hold the air in. Then slowly exhale counting “1, 2, 3”.

Source: Scientific American

Reflection Questions

What brings you peace during uncertainty?

What gives you strength?

Breathing Video → Click Here

Delaying Gratification Doubles The Reward

On By Dr. Andrea DinardoIn Happiness, health, Personal Growth, Reflection Question, Video15 Comments

Is it worth the wait?

Reflection Questions

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

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

delay now later

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

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

gratification

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

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

patience

Inspiration for this Post

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

CC9FF9D8-3EFD-45FC-B367-4227FAD99E7B

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

C14EA5D8-07CC-44C3-A023-D673B96E0814

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

Original Source: Click Here

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

Self-reflection is the school of wisdom.png

Video of Blog Post → Click Here

Peace lives here.

On By Dr. Andrea DinardoIn Affirmation, Flow, Happiness, Hope, Mantra, Mindfulness, Peace, Relaxation

IMG_2509

Peace happens in moments.

Not days.

Not weeks.

Not years.

Hot coffee.

Cozy blankets.

Birds singing.

The sun rising.

Peace happens in moments.

Not days.

Not weeks.

Not years.

Savour the sunshine.

Taste every morsel.

Dance with abandon.

Stroll by the moonlight.

Peace happens in moments.

Not days.

Not weeks.

Not years.

Breathe deeply into this moment.

Peace lives here.

Uplifting Mantras for Uncertain Times.

On By Dr. Andrea DinardoIn Hope, Inspiration, Mantra, Peace, Purpose and Meaning, 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. 

CBE743FF-9FC2-41B5-B353-C01A1C87BAD5.png

BUT what about in the “here and now”?

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

MANTRAS mantras mantras. 

971CAE12-79F7-46AC-A7C9-771750F0F369

Find a phrase that moves you …

t h r o u g h ..

UP AND OVER…

into a place of trust and belief.

2DAAEE33-51B4-4389-AD5E-4301E3BF052D

Respect

The

Process

Breathe and RECEIVE

4A8CADE7-219F-4614-80A7-7B666D4B62E4

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 By Dr. Andrea DinardoIn Affirmation, Coping Strategies, empowerment, Hope, Inspiration, Mantra, motivation, Peace, positivity, psychology45 Comments

Choose the THOUGHTS that emPOWER you today.

CDD5A68C-C62C-4313-8791-B53C30070985

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 ⤵️

uplifting thoughts

Related Post: Empowering Conversations

Thanks for visiting my psychology blog!

Dr. D 💖☀️

Body Image: Don’t Believe Everything You Think 💭

On By Dr. Andrea DinardoIn cognitive psychology, Emotional Awareness, empowerment, Health Psychology, Mental Health, Mindfulness, resources, Video13 Comments

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.

DD391A1A-3679-4619-A4C8-8F4ECD0C905C

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.

FE8A3DBB-DA11-4100-B36D-8A62F9E4100B

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

7F49B21B-2F22-4628-87A1-B5150F4157BA

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

DB696A1B-0261-4479-9EEF-3D70AB412AC6

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

ABC Technique: Transforming Painful Experiences

On By Dr. Andrea DinardoIn Change and Transformation, Coping Strategies, empowerment, Hope, Resilience, The Drive Magazine, Video23 Comments

 Forces beyond your control can take away everything you possess except one thing: your freedom to choose how you will respond to the situation.

The Stories We Tell Ourselves 

In this blog post and classroom video, I share strategies for transforming painful experiences. Especially those beyond your control.

Strategies include: Cognitive reframing (identifying and then disputing irrational or maladaptive thoughts) and the ABC technique (Antecedent, Belief, Consequence).

Dr. Andrea Dinardo ABC Technique

I also discuss my latest article in The Drive Magazine (link to article below) where I help a good friend transform the painful story in his life (house flood) into a more meaningful and empowering experience.

Read Here: https://www.thedrivemagazine.com/posts/the-stories-we-tell-ourselves

Dr. Andrea Dinardo The Stories We Tell Ourselves

Tips for Transforming the Painful Story in Your Life

1. Talk to others who have overcome similar circumstances. Be open to their lessons.

 2. Ask five people to identify five strengths. Refer to them during the low points in your day.

3. Reflect on times in your life when you have successfully overcome adversity.

4. Be proud of what you’ve been through and have faith in where you’re going.

Excerpt From The Stories We Tell Ourselves, The Drive Magazine

When we are no longer able to change a situation, we are challenged to change ourselves.

To Watch Video Click Here

DrAndreaDinardo.com

One Minute to Mindfulness: Look Up

On By Dr. Andrea DinardoIn Mindfulness, nature, Peace, positivity, Purpose and Meaning, Relaxation, Video27 Comments

F5DC5F59-184C-4A7B-8F04-E4E7E0EA0A19

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.

FDCFA12B-EB28-42F3-AB9C-FB4511EA2118

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?

8160C543-0F08-4C65-AE53-BB08E6CA494A

Video of Blog Post — Click Here

How we talk to ourselves matters.

On By Dr. Andrea DinardoIn Affirmation, courage, Hope, Peace, Personal Growth8 Comments

4C28F69F-30DC-4EEB-8EA3-B9960748303E

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.

6937F365-0513-46A8-9016-32606C5DB390

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.🎈

B5092702-BE8C-4FC8-B787-F5CC7001A7EB

Helpful Tips: Optimism Bootcamp

What brings you joy?

On By Dr. Andrea DinardoIn Gratitude, Happiness, Hope, Love, Mantra, Mindfulness, Peace

4FBC8C12-7774-4E80-B079-D167A033ED8C.jpeg

What brings you joy on a Saturday morning, Friday night, or Tuesday afternoon?

From my experience, it’s never the time, the day, or the month that brings good vibes. It’s how we feel on the inside. So why wait another minute for happy hour. Create the life you want wherever you are. 😊😊

Related Post: Happiness in Present Time

My husband and I met 17 years ago today on June 1, 2002. And I couldn’t imagine a better way to celebrate our happy hours together than with this little blog post. May your month of June overflow with love and joy too!

You hold the key.

On 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.

img_0364

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!

img_0808

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. 

img_0802

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

Empathic Listening: How Can I Support You?

On By Dr. Andrea DinardoIn Emotional Awareness, empowerment, Inspiration, Personal Growth, psychology, Reflection Question, Video

How do you respond when a close friend shares a problem with you?

Mechanical engineer. 3d image isolated on white background.

Are you a fixer or a listener?

If you’re anything like me, my first instinct is to fix the problem.

To try and save loved ones from adversity.

To rescue them.

7D20CE10-7D2C-4369-AA19-A4CA8FD2FECC

To make them instantly feel better.

I suggest we do the opposite.

Instead of rushing in, we take a step back.

Ask them what they need.

AF808AB0-CC5F-416D-834E-127678C79D9F

Give their pain room to breathe.

In doing so, we validate the person and their experience.

Helping them stay true to who they are.

just be there

It’s ok to not be ok.

What comes – also goes.

Welcome it all.

Video of this post ⤴️

Come join my YouTube Channel too! 🎥🍿

One Minute Meditation | Stress to Growth Reframing

On 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.”

4D337077-8C17-4B3E-B64C-A18B56C6255A

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.

Enhancing well-being during the holidays

On By Dr. Andrea DinardoIn Coping Strategies, Mindfulness, Peace, Self Reflection, Self-Care, Video, Zen

3849515C-F3F8-4592-8CCB-CCDFDA4A7DDD
Santa feels the pressure too.

Do you find Christmas holidays stressful?

If you’re anything like me (and Santa Claus), you answered yes.

Something I wrote about in the December issue of The DRIVE magazine.

Including the benefits of leaning into difficult emotions.

Because the more we try to fight discomfort, the longer it lasts.

“The root of all suffering is attachment.” Buddha

source.gifStop fighting. Start flowing.

Let your stress drift gently through you.

Without judgment or condemnation.

Breathe and release.

Embrace what is.

Moment by moment.

138245-Winter-Snow-Fall

Let go of what is outside your control.

Let go of expectations.

In doing so..

The pressure becomes lighter.

The joy becomes brighter.

search+skies

Create your own traditions.

Fall in love with the night sky.

Savour a walk in the moonlight.

Moment by moment.

We can handle just about anything.