Tag: Self-Talk

3 Ways to Bounce Forward

On By Dr. Andrea DinardoIn Coping Strategies, Health Psychology, Mental Health Education, Motivation, Personal Growth, Positive Psychology, Resilience, Resources, Strengths, Stress Hardiness, Thriving, Video

The idea we have for our life rarely matches up with the life we end up with.

Plan A is fantasy. Plan B is reality.

Growth is not a straight line.

Which is often a blessing in disguise.

Yet something we seldom realize in the thick of life.

How do we bridge the gap between expectations and reality?

How do we move on from what was to what will be?

3 Ways to Bounce Forward

1. Celebrate All You Have Overcome

Honour the trials and tribulations you have been through already.

Take pride in how far you have come.

All of it preparing you for what’s happening now.

For it is in our dark times that we discover our light. And it is in our pain that we find our power.

In the video below, I share the hard lessons I learned early on as a young psychologist experiencing burnout and compassion fatigue.

And how it laid the foundation for my work in resilience and positive psychology as a psychology professor and speaker.

When we learn how to become resilient, we learn how to embrace the broad spectrum of the human experience.

Jaeda DeWalt

2. Normalize Failure and Defeat

No one begins their journey at the top of the mountain.

We all have to earn our way up.

A universal human experience of try, fail, learn, repeat.

Ultimately understanding that failure is not bad, it is an opportunity to build character and strength.

In this video and article I describe all the failures that helped me discover who I was and what I was destined to become.

Failure introduced me to myself!

Some paths cannot be discovered without getting lost.

Erol Ozan

3. Adopt a Growth Mindset

Stay open to everything!

Openness shifts our mindset from fixed to growth.

One of the happiest moments in life is when you find the courage to move on from what you cannot change.

Mantras and Affirmations

How we talk to ourselves matters tremendously. Especially during difficult times.

Re-imagine stressful moments as growth moments. Moving you one step closer to your dreams.

In this video I share my self-talk in the eye of the storm.

Chanting “I am expanding” as the rain falls.

Trust Your Journey

Stop Shrinking Yourself to Places You’ve Outgrown

Furaha Joyce

Words of Encouragement.

On By Dr. Andrea DinardoIn Affirmation, Hope, Inspiration, Self Actualization, Strengths25 Comments

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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.

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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?

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These are your strengths.✨

Radio Interview: Why People Refuse to Change Their Minds

On By Dr. Andrea DinardoIn Change and Transformation, Interview, Personal Growth, Resources, Social Psychology19 Comments

Interview Now Available 📻☀️

I begin 6 min 24 sec into radio segment:  http://www.iheartradio.ca/am800/audio/sunday-morning-live-dr-andrea-dinardo-1.9561424?mode=Article

JULY 28 RADIO SHOW TOPIC:

COGNITIVE DISSONANCE

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I would love your questions and reflections on the topic of why people refuse to change their minds and/or adjust their stance on a political, personal, relationship, or health issue — despite overwhelming factual evidence contrary to their personal opinions.

Watch video preview — click here

WHAT DO YOU THINK?

1. Have you ever refused to listen to contradictory viewpoints? Why?

2. What type of persuasive techniques does it take to change your mind?

3. Why do you think people prefer comforting lies over unpleasant truths? 

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Cognitive dissonance can be reduced in one of three ways:

1) Change one or more of the attitudes, behavior, beliefs, etc., to make the relationship between the two elements a consonant one.

2) Acquire new information that outweighs the dissonant beliefs.

3) Reduce the importance of the cognitions (i.e., beliefs, attitudes).

McLeod, S. A. (2018, Feb 05). Cognitive dissonance.

wisdom

Interview Now Available 📻☀️

I begin 6 min 24 sec into radio segment:  http://www.iheartradio.ca/am800/audio/sunday-morning-live-dr-andrea-dinardo-1.9561424?mode=Article

Please share your ideas too!

DrAndreaDinardo.com

How we talk to ourselves matters.

On 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

Don’t give up. Great things take time.

On By Dr. Andrea DinardoIn Motivation, purpose, Self Actualization, Strengths, Student Motivation, Student Success, Thriving, Video

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Don’t give up.

Great things take time.

Sometimes we have to go through the worst.

To get to the best.

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Fall down 7 times.

Stand up 8.

Today is your day.

Your time to rise up!

Trust and Believe in 2019

This blog post and classroom video above are dedicated to all the students around the world struggling to stay motivated midway through the winter semester. I am cheering you on! Encouraging you to not give up. This post is also meant for you – My Fellow Student of Life. 📕❤️

Enhancing well-being during the holidays

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

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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.

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Let go of what is outside your control.

Let go of expectations.

In doing so..

The pressure becomes lighter.

The joy becomes brighter.

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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.

Breathe and Receive.

On By Dr. Andrea DinardoIn Coping Strategies, Mindfulness, Nature, Peace, Stress Management

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When I’m struggling to get through a difficult day, I look to the trees for inspiration and refuge.

All they do is give.

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And all we need to do is receive.

Again and again.

With every single breath.

And every single step.

 Peace lives here.

Reigniting Motivation.

On By Dr. Andrea DinardoIn Motivation, purpose, Self Actualization, Strengths, Student Motivation, Student Success, Thriving31 Comments

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I wrote this on the blackboard for my nursing students today.

This is their final week of classes. Which means one final opportunity for me to encourage their success.

This is my favourite part of teaching psychology. Every time I face a challenge, I imagine how I can translate it into a motivating lesson for my students.

Reminding students why they started nursing school is energizing. Staying inspired during final exams is galvanizing. Not giving up is the ultimate test.

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Thoughts ⇔ Motivation ⇔ Action

Transforming thought patterns is critical for student motivation and success. As what happens behind our eyes is as powerful as what happens in front of our eyes.

Reframe your thoughts. Reignite your motivation.

Instead of thinking of nursing school as an obstacle to overcome. Reframe it as superhero training. Heros save lives. And so do nurses. Every single day.

Will it be easy? No   ↑   Will it be worth it? Yes!

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Related Post: Staying Motivated During a Challenge.

How do you reframe to reignite motivation?

The unexpected benefits of stress.

On By Dr. Andrea DinardoIn Health Psychology, Hope, Resilience, Resources, Stress Hardiness, Stress Management, Thriving, Video44 Comments

Most people wince every time they hear the word “stress”.

It’s as if the whole world has been conditioned to respond to stress the same way, by word alone. A habitual thought response that is often more dangerous than the stressor itself.

What you believe matters.

The latest research in psychology examines stress in an entirely new way.

Rather than viewing stress as unequivocally bad for one’s health, health psychologists pinpoint belief systems as the moderating variable between stress and biology.

Stress perception ↔ Health benefits

“Embracing meaning is more important than reducing discomfort according to Stanford psychologist Kelly McGonigal. Stress can make us stronger, smarter and happier — if we learn how to open our minds to it.” Source: Stanford News

Which is one of many reasons why I love Dr. McGonigal’s TED Talk. She encourages us to think about stress in a whole new empowering way. With an emphasis on growth, purpose, and meaning over needless suffering.

Mindset is everything.

Using health psychology research, Dr. McGonigal reveals how perceiving stress as either positive or negative can have a “live or die” impact on individual stress response.

Change your thoughts. Change your stress response.

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  1. Believe that stress is good for you (eg., stress heightens awareness) and you live longer.
  2. Alternatively, believe that stress is bad for you (eg., stress causes heart attacks) and you die sooner.

But don’t take my word for it.

You need to experience your own “Aha Moment” firsthand.

How to make stress your friend.

In the video below, Dr. McGonigal illustrates the many upsides of stress, including help seeking behaviour, increased energy, and robust health. She also backs up her stress positive claims with census records and comprehensive health research.

Hope you enjoy these fresh, new ideas about stress as much as I do!

“Stress. It makes your heart pound, your breathing quicken and your forehead sweat.  But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive.” Source: TED Talks

Helpful resources for adopting a resilience mindset:

  1. How to Turn Stress into an Asset by Amy Gallow
  2. Cognitive Reframing and Stress Management by Liz Scott
  3. Six Ways to Do Cognitive Restructuring by Dr. Alice Boyes
  4. Reducing Stress by Changing Your Thinking by Mind Tools
  5. Change Your Thoughts – Change Your Life by Dr. Wayne Dyer
  6. The Upside of Stress: Why Stress Is Good by Kelly McGonigal
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Related Post: Stress resilience at school.

Trust the music.

On By Dr. Andrea DinardoIn Affirmation, Emotional Freedom, Flow, Happiness, Inspiration, Mindfulness, Peace, Relaxation, Stress Relief and Release32 Comments

Stop expecting others to validate what you hear (see and feel).

The music is not “out there”.

The music is in you.

A beautiful melody that only you can hear.

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Listen. Be still. Take a long deep breath.

Fear not who you are. Fear not what you hear.

You are the symphony.

Trust the music that is in you.

And dance a little freedom dance. 

For all the world to see.

Related Post: I believe in you.

The upside of stress.

On By Dr. Andrea DinardoIn Health Psychology, Hope, Resilience, Resources, Stress Hardiness, Stress Management, Thriving, Video21 Comments

Most people wince every time they hear the word “stress”.

It’s as if the whole world has been conditioned to respond to stress the same way, by the word alone. A habitual thought response that is often more dangerous than the stressor itself.

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Mindset is everything.

Which is one of many reasons why I love Kelly McGonigal’s TED Talk. It encourages us to think about stress in a whole new way.

Change your thoughts. Change your response.

Using health psychology research, Dr. McGonigal reveals how perceiving stress as either positive or negative can have this “live or die” impact on your stress response.

Stress can be good (or bad) for you.

Believe that stress is good for you and you live (longer). Alternatively, believe that stress is bad for you and you die (sooner).

Powerful words. Solid research to back her statements up.

Hope you enjoy the video!

“Stress. It makes your heart pound, your breathing quicken and your forehead sweat.  But while stress has been made into a public health enemy, new research suggests that stress may only be bad for you if you believe that to be the case. Psychologist Kelly McGonigal urges us to see stress as a positive.” Source: TED Talks

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Rethinking Stress – Helpful Resources

  1. How to Turn Stress into an Asset by Amy Gallow
  2. Cognitive Reframing and Stress Management by Liz Scott
  3. Six Ways to Do Cognitive Restructuring by Dr. Alice Boyes
  4. Reducing Stress by Changing Your Thinking by Mind Tools
  5. Change Your Thoughts – Change Your Life by Dr. Wayne Dyer
  6. The Upside of Stress: Why Stress Is Good by Kelly McGonigal
Related Post: What's your stress threshold?

Your destiny awaits.

On By Dr. Andrea DinardoIn Affirmation, courage, Emotional Freedom, Hope, Mantra, Personal Growth, Self Esteem and Empowerment, Thriving11 Comments

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Life is too short to be sidetracked by the opinion of others. Stay true to your higher purpose. Your destiny awaits.💫