Tag: quotes

Psychology of Body Image: Don’t Believe Everything You Think

On By Dr. Andrea DinardoIn Health Psychology, Interview, Mental Health Education, Psychology Class, Resources, Stress Management, Video

Perception versus Reality

I was motivated to write this post and film an accompanying video after witnessing so many students overwrought by thoughts of inadequacy about how they looked.

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

A phenomenon heightened by imaginary audience and social anxiety, which reaches its peak in adolescence.

Imaginary Audience Video: Click Here 
Body Image Video: Click Here

Psychology Research

What are the underlying mechanisms?

These articles provide insight into why body dissatisfaction continues to be an issue, despite countless campaigns to turn the tide.

Article 1

The Image in the Mirror and the Number on the Scale

Link https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3610322

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Article 2

The Effects of Social Media on Body Image and Mental Health

Link http://lifesciencesjournal.org/2020/02/the-effects-of-social-media-on-body-image-and-mental-health

Article 3

Body Weight and Self-Perception are Associated with Depression

Link Results from the National Health and Nutrition Examination Survey (NHANES)

Psychology Homework

The First Step Towards Change is Awareness

1. Reality Testing

The 15 questions below challenge cognitive distortions and perceptions using reality itself.

This inquiry is not limited to body image and weight and thus can be applied to areas of life where you find yourself overthinking and ruminating.

Reality Testing Homework

Source: Challenging Cognitive Distortions

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

2. Community Discussion

In addition to spending time in self reflection and reality testing, it is important to open up the conversation to the community at large.

In doing so we move into collective problem-solving, empowering solutions, and public health education.

Podcast Interview

Be Yourself: Happy. Healthy. Hopeful.

Turning Self-Criticism into Self-Compassion 

“In this episode, Stephani and Dr. Dinardo speak about what positive psychology is, turning your perceived flaws into strengths by moving from self-criticism to self-compassion, posttraumatic growth and how adversity can be beneficial to us, boundaries around social media use, the magic of prevention work and maintaining hope”. Bulimia Anorexia Nervosa Association (BANA)

Listen to Interview: Click Here
Watch Video of Post: Click Here

Enjoy Every Moment

On By Dr. Andrea DinardoIn Mindfulness, Nature, Peace, Relaxation, Stress Relief and Release, Video33 Comments

Never let the things you want make you forget the things you already have.

Nothing Lasts Forever.

Good or Bad.

Enjoy Every Moment.

Embrace it.

Be it.

See it.

Everything you appreciate is you reflecting back.

Homework for Today

Look Around You.

Notice Things Like You Are Seeing Them for the Very First Time.
Watch Video Of Post: Click Here

Focus on what’s within your control in life & leadership.

On By Dr. Andrea DinardoIn Empowerment, Hope, Leadership, Motivation, Psychology, Strengths, Student Success, Thriving, Training and Development, Video23 Comments

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When things go wrong, what do you focus on first?

The world outside you

or

the world within you?

The following is a video and activity overview from Part 2 of the 2020 SRC Leadership Development Workshop. Click Here for Part 1.

https://www.youtube.com/watch?v=JVEjYGl9c0k

Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.

Be The Change

I believe that (self) control is the foundation of effective leadership because in order to lead others, you must first learn to lead yourself.

  • This concept is based on the Internal versus External Locus of Control developed by psychologist Dr. Julian Rotter.
  • CONTROL is also the second “C” in the Thriving Under Pressure Model discussed in my TEDx Talk.

Leadership Skills Development 

CONTROL – Part 1

In the initial control exercise, participants met in groups to reflect and share their answers to the following questions:

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CONTROL – Part 2

Next, participants applied the C-P-R Model of Sustainable Mental Health Habits to their own experiences as both students and student leaders.

  • This activity helped them focus on the areas of their life, including mental health habits and stress management practices, that is within versus outside their sphere of control.
  • Click Here for the original CPR Blog Post and Video

C. P. R.

CATCH.   PAUSE.   REPAIR.

in action

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1. Student leaders first identified their triggers. Including emotional, cognitive, situational, and physical stressors. CATCH

2. Then they practiced taking a time-out (long deep breath) during high pressure moments. PAUSE

3. Finally, they shared both self-care (fitness, sleep, nutrition) and professional resources (counselling) that help them replenish unmet psychological and physical needs (as outlined on Maslow’s Hierarchy of Needs). REPAIR

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 Control Video ⇒ Click Here
TEDx Talk ⇒ Click Here

How will you lead your life today?

Strength Based Leadership: ReThink Challenges

On By Dr. Andrea DinardoIn Empowerment, Hope, Leadership, Motivation, Psychology, Strengths, Student Success, Thriving, Training and Development, Video5 Comments

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On January 11, 2020, I had the opportunity to work with the student leadership team at St. Clair College in Windsor Ontario.

MISSION AND VISION

The goal was to strengthen the bonds between team members and harness the power of their mission for the 12,500 students on campus.

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Student Representative Council (SRC) Leadership Team

We talked about the many ways challenges can be transformed into opportunities.

And how pressure can be used in a positive way to motivate us to the next level of our lives.

CHALLENGE is the first “C” in the “Stress to Strength” model from my Thriving Under Pressure TEDx Talk. Photo below.

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Psychology of Leadership 

In the video from the leadership workshop I give an overview of the ABC Model of Cognitive Psychology and the Flow Model of Optimal Performance.

We also discussed why resilience is not so much about what happened, but our thoughts about what happened.

Listen in for more:

“When you change the way you look at things, the things you look at change.”

More videos and learning moments from the leadership event to come. Stay Tuned! Dr. D 📚❤️

Special thanks to UWSA VP of Advocacy Arop Plaek Deng for being the photographer and videographer at the SRC Leadership Event 📸 
Challenge Video ⇒ Click Here
TEDx Talk ⇒ Click Here

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

On By Dr. Andrea DinardoIn Resilience, Self Actualization, Stress Management

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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

Thriving Teams. Thriving Leaders.

On By Dr. Andrea DinardoIn Empowerment, Hope, Leadership, Motivation, Psychology, Strengths, Student Success, Thriving, Training and Development, Video

THRIVING TEAMS Dr. Andrea Dinardo

LESSONS LEARNED

In this post, I share the lessons learned at a thriving teams thriving leaders board retreat.

It was a true team effort!  

With the team-building and leadership exercises equally led by the student leaders and myself.

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Please join in and explore the reflection questions, interactive activities, and workshop videos with the teams in your life.

Together Everyone Achieves More!

WHAT HELPS TEAMS FLOURISH & THRIVE?

1. Compassion and Empathy

“It takes both sides to build a bridge.”

Perspective taking exercise.

Discussion Questions:
1. Identify a problem you have faced as a student leader.
2. Determine what’s “below the surface” that could potentially be the source of the problem.
3. Explore the problem from the perspective of the student.
4. Describe the problem and potential solution using both the leader’s and the student’s perspectives.
5. Summarize the lessons and potential opportunities of the original problem. Eg. What did you learn about yourself? What did you learn about the student?

“Together We Rise.”

UWSA Student Leaders BOD

2. Conscious Goal Setting

“Goals with Soul.”

Personal and Team goal setting exercise.

Discussion Questions:
1. What are your goals as student leader for the school year?
2. What are your goals as team member for the school year?
3. What are your greatest assets for the team?
4. What areas do you need assistance from the team?

“Teamwork makes the dream work.”

UWSA Student Leaders Executive

3. Shared Vision

“Your life is your message to the world.”

“What’s Your North Star?” team building exercise.

Discussion Questions:
1. What’s Your Purpose?
2. What Lights Your Way?
3. What Bonds and Unites Your Team?

“What’s Your Why?”

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Everyday Leadership

  • I encourage you to try our Thriving Teams Thriving Leaders Exercises in your own life.
  • Whether it be your family team, your friendship team, your neighbourhood team, your church team, or your sports team.
  •  Teams are everywhere!

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Assistance from UWSA Team

The videos in this post were filmed with the generous help of student leaders during my THRIVING TEAMS presentation at the University of Windsor Students’ Alliance (UWSA) Summer Board Retreat.

What an incredible group of leaders they are!

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Helpful Resources

  1. TEDx Talk: Thriving Under Pressure
    https://www.youtube.com/watch?v=czXG8odb7pY
  2.  University of Windsor Students’ Alliance (UWSA) website
    http://www.uwsa.ca

“Teamwork divides the task and multiplies the success.”

Peer Pressure and Alcohol: Stand Your Sacred Ground

On 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.

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“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.

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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.

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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.

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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.

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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.

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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