The Power of Breathing Space: You are Safe

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

Post Traumatic Growth: Can Adversity Be Good for You?

Can Adversity Be Good for You?

FF580895-8D7C-46A7-A963-F35ED219EDB1

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.

D936ADA7-77DE-40DA-A78A-6DA80EBB4722

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

955D3A23-CDDA-4919-9899-C41B760BA466

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.

C8DEC7E2-DE9C-4A62-9EF1-72DDD1549F93
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.

CA1B39A7-AE7B-4E46-AE54-10D33D7B4EE8

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

When you change the way you think about things, the things you think about change.

305D2174-6D01-48C9-8DCD-3E1205DDB259

How you perceive stress.

Changes everything.

Challenge or opportunity?

Ending or new beginning?

Stumbling block or stepping stone?

Coal or diamonds?

If you can’t change the stress.

Change the way you think about it.

Week 2 at College: Short Video

Words of Encouragement.

4CF4A1CA-DB61-44DE-B060-8D10202357F9.jpeg

The first thing that goes when we are faced with a stressor of any kind is the memory of all we have overcome in years gone by.

Let this be your daily, weekly, hourly reminder of how wildly capable you are.

Truly. Incredibly. Capable.

We might not be a genius at everything. But we are most definitely a genius at something.

48CACCAD-643D-469E-B6DB-6667CB90A067

And if you ever need more than this note to remind you of your strengths, let me know in the comments below.

And I will shine a light on the luminescence that surrounds you.


Fun Activity  

What words resonate with you?

What jumps off the page?

2ECCE5EC-123B-47A6-8EE5-5ED20130D528

These are your strengths.✨

Peer Pressure and Alcohol: Stand Your Sacred Ground

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.

62C1E174-F12D-442D-A706-7E2C9B879CEF

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.

AD4BBF96-BD1A-4C50-8AF5-0E0CF20E79E8

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.

CFDFF23F-E402-4C19-88D8-B1F962930366

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.

22758508-D1CC-410C-A346-F1E489FDDDF6

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.

AA09EF5F-D043-494C-91BB-E00A159F3187

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.

518CE3A8-3C19-4019-B274-7B289DCC3EDF

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

How we talk to ourselves matters.

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

Laughter is an instant vacation.

What’s your favourite stress reliever?

Laughter is mine.

We live in a world weighed down by disaster, debt, and divorce. So it’s no surprise that we’ve been conditioned to believe that tragedies require tragic mindsets.

That serious issues demand serious attitudes. That hardships necessitate hardened spirits.

What consumes your mind consumes your life.

laughterstress

Change your view.

Thankfully we also live in a world overflowing with abundance, joy, and love. Same world. But we can’t see the good when we’re overwhelmed by the bad.

From overwhelmed to OVERFLOWING.

Making the shift from stress to strength can happen in a number of ways.

Laughter = instant stress relief. Taking a long deep breath runs a close second.

7648B27E-63E4-4556-B334-FACF802B1C7B

Be kind to your mind.

Laughter breaks the panic spell. The not enough mindset. The woe is me attitude. The negativity downturn.

Laughter connects people in present time. Friends and strangers!  Think of the last time you laughed out loud with a cashier in the grocery line. (For me, it was last night ;.)

Laughter is an instant vacation to a better place – without the travel bills!

D7E51C39-CBC0-490F-90D1-A3C1F5F41810

Today’s challenge / opportunity:

Today’s challenge is to lighten up. To breathe deeply into what stresses you.

 To leave room for grace. To respond with a light heart and an open mind. To dance a little dance. To laugh with friends. To nourish your soul.

Ultimately to remember who you were – before life weighed you down. 

For it’s in our joy that we find our voice. It’s in our abundance that we embrace our authenticity.

It’s in our laughter that we save the day.

How brightly you shine.

Remembering Who You Are

The first thing that goes when we are faced with a stressor of any kind is the memory of all we have overcome in years gone by.

Wake Up Call

Let this be your daily, weekly, hourly signpost of how wildly capable you are.

4493E0B5-F6E0-4E0C-8400-B75F472EF05B.jpeg

Truly. Incredibly. Strong.

And if you ever need more than this note, let me know. I will remind you how brightly you shine. 💎