Psychology Exercise for Stress and Rapid Change

What remains the same in times of change?

Psychology Exercise from this Week’s Class

Grounding and Anchoring for Anxiety

Make a list of what remains consistent in times of rapid change and use it as a grounding technique at the start and end of each day.

  • The Sun Still Rises
  • Your Coffee Tastes Delicious
  • The Trees Greet You on Your Walk
  • Your Favourite Movie Still Delights
  • Your Bed is Comfie at the End of the Day
  • The Street You Live on Hasn’t Changed

In doing so, you anchor yourself in a sense of knowing and trust in your built-in strengths, comforts, and joy. ⚓️

Your Turn

  • What Are Your Anchors in Times of Change?
  • What Has Remained the Same Since Covid Began?
Video from Psychology Class: 
Click Here

5 Mindfulness Techniques

Our point of power is always in the present moment.

1. Be Here Now

Stop

Take a breath

Observe

Proceed

2. Create Space

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our freedom.” Viktor Frankl

3. Find Your Flow

In psychology, flow, also known as being in the zone, is the mental state where a person is fully immersed in the moment. Flow often occurs during sports and creative activities such as writing, painting, and teaching. In this state, people often report enhanced well-being, focus, and joy.

4. Commune with Nature

Nature has the capacity of making us become one with the universe. Look at a tree, a flower, a plant. How still they are, how deeply rooted in just being. When you look at a tree and perceive its stillness, you become still yourself.” Eckhart Tolle

5. Practice Loving Kindness

“Be kind to yourself. And let your kindness flood the world.” Pema Chödrön

Enjoy Daily

Let Your North Star Guide You

The sky connects us to something bigger than ourselves.

Challenges appear small in comparison to the vastness of the sky.

Solutions seem plausible. Answers come more easily.

In the presence of stars, we embrace the profound and surrender it all.

Look, up at the sky. There is a light, a beauty up there, that no shadow can touch.

J. R. R. Tolkien

Related Post: Always Looking Up

Catch Pause Repair (CPR): Sustainable Resilience Model

Healthy Workplace Awards

I recently did a virtual keynote at the Healthy Workplace Awards 2020 Ceremony.

Watch Video: Click Here

Given all we are collectively going through, I thought the notes and video from the virtual keynote presentation would be helpful to everyone.

News Release: CTV News

Especially as we wrap up 2020. A year where we collectively experienced one of the most monumental global events in history.

A time of rapid change, adaptation, and transformation.

SUSTAINABLE RESILIENCE

During the 14 minute virtual keynote, I shared a Framework for Sustainable Resilience and Mental Health called Catch Pause Repair (CPR):

CPR includes 3 steps:

1. Catch

Catch yourself before a stress response escalates by becoming more aware of what triggers you.

What Are Your Stress Triggers? 
Self Test Here

2. Pause

Pause and take a 60 second time out when you feel the physical sensations of stress begin to escalate.

One Minute Meditation
Relax Here

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.

Maslow's Hierarchy of Needs 
Overview Here

CPR in Your Life

  1. How do you catch triggers before they escalate?
  2. How often do you pause throughout the day?
  3. Which of Maslow’s five needs require repair?
Watch CPR Presentation: Click Here

Enjoy Every Moment

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

Energy and Time Management

What we give energy to impacts everything.

Thoughts. Emotions. Actions. People.

Some drain. Others invigorate.

Awareness is the first step to enhancing vitality.

The goal is to identify the source of energy leaks and peaks.

Where to start?

My recent interview on FM 105.9 The Region was designed to help people become more conscious of what depletes their energy and what lifts them up.

A health psychology practice that benefits mood, motivation, and productivity.

Because when we feel energized, we can do twice as much in half the time.

Rather than focusing on time, which is finite, I suggested to radio host Candace Sampson that we turn our attention to energy management, which in turn expands the amount of time we have.

Watch Interview:

What She Said Talk on FM 105.9 The Region

3 Energy Tips Shared:

Tip #1: Debits and Credits
(Energy Audit)
Daily Tracking System of Who and What Depletes You
Tip #2: Put a Time Limit on Negativity
(Stove Timer)
Conscious awareness of how much time with friends and family is spent on complaining (draining) versus solutions (energizing).
Tip #3: Energy is Everywhere
(Combat Boots Anchoring Exercise)
Energetic grounding rituals before interacting online.
*All 3 tips described in detail in both a) the August 20 energy video above and b) the extended September 1 podcast interview below.

Reflection Questions:

  1. How do you manage your energy throughout the day?
  2. Is energy something you consciously pay attention to?
  3. What is your energy level on a scale of 1-10 right now?
  4. What and who drains you?
  5. What and who energizes you?
Video of Blog Post: 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! ♥

CPR: Sustainable Resilience & Mental Health Habits

Dr. Andrea Dinardo MENTAL HEALTH HABITS
sus·tain·a·bil·i·ty
/səˌstānəˈbilədē/

The ability to be maintained at a certain rate or level.

Catch Pause Repair (CPR) is a Framework for Sustainable Mental Health & Resilience Habits.

CPR includes three simple steps as outlined in the video below:

1. Catch

Catch yourself 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.

DrAndreaDinardo.com QUOTE

Supporting Student 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!

SAYING NO Are you a feeler or a thinker?

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Do you have a difficult time saying no?

While others in your life say no without a second thought.

Is this confusing and at times upsetting for you?

Are you hard on yourself because of this discrepancy between yourself and others?

You may be interested to discover that Saying No is not a one size fits all.

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Join me in my
virtual psychology classroom as I share one factor that explains why some people have more difficulty saying no and holding boundaries than others — Your Personality.

Feelers vs. Thinkers

Feelers

In this video I describe how individuals who are overly sensitive to the feelings of others (HSPs, Empaths, ENFJs) often focus on the needs of others to the exclusion of themselves.

Video: SAYING NO Are you a feeler or a thinker?

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❤️ Feelers take things more personally than thinkers.

Often causing feelers to say YES on the outside when on the inside their intuition is telling them to SAY NO.

Result = Mixed Messages + Unnecessary Stress

Thinkers

By contrast, individuals who are left brain dominant (thinkers on the Myers Briggs scale) are more straightforward and logical in their response to requests from friends and coworkers.

left right

Consequently, thinkers do not focus to the same extent on the emotions of “the requesters” in the same way that feelers (eg., ENFJ’s) on the on the Myers Briggs do.

💡 Saying no comes naturally to thinkers.

Thinkers know what they want and use analytics + logic not the emotions of the person in front of them as their guiding force.

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Learning from each other

On the plus side:

Feelers and thinkers make incredible teammates.

At work and in life.

Balance is everything. 🧠 + ❤️

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Additional Information

1. Right Brain versus Left Brain
2. Are you a Highly Sensitive Person (HSP)?
3. Learn About Myers Briggs Personality Profile
4. Subscribe to my YouTube Channel

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Let me know in comments below how your personality impacts different areas of your life, including saying No.

Please share techniques you’ve developed for setting boundaries too!

I’d love to know!

Dr. D 📚

One Final Note:

In Addition to Personality and Individual Differences

Situation Also Impacts Our Ability to Say NO + Stand Firm

Video: Saying No is Easier When You Feel Safe

EMPOWERING THOUGHTS

Choose the THOUGHTS that emPOWER you today.

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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 💖☀️

Finding the light.

How do you start the day?

Do your morning routines lighten you up?

Or bring you down?

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Early morning rituals spark the divine in me.

No matter the day. No matter the moment.

Angel cards, hot coffee, and mindfulness take me there.

Fueling my creativity. Illuminating my path. Shifting me higher.

Today’s Angel Reading — Click Here

Early morning rituals call forth the peace in me.

No matter the day. No matter the moment.

Angel cards, hot coffee, and mindfulness take me there.

In this sacred space I breathe in deep, let go, and freely release…

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Early morning rituals affirm the courage in me.

For I have finally found the light in me.

Ready to share ☀️ with all that I meet.

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Reflection Questions

How do you rediscover the light inside? What morning rituals shift you to a higher place?

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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.

universe inside.png

Originally published on March 1 2017

Taming Your Monkey Mind

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Nature is a beautiful way to stop the monkey mind in its’ tracks.

What is the monkey mind? 🐒 🧠

“Buddha described the human mind as being filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. Fear is an especially loud monkey –  screaming out all the things that could go wrong.” Source: HuffPost 

When we’re caught in a loop of anxious thoughts, our amygdala goes into overdrive. Causing us to get stuck in the basement of our brains (the limbic system) where our stressful thoughts go around and around. With no end to the downward spiral in sight.

B R E A T H I N G    S P A C E

Time in nature gives us a chance to catch our breath, to see the light, to realize there’s a way out of this never-ending rumination loop.

monkey mind 4

The Healing Power of Nature

The impact of nature on the human spirit is so profound that a hallmark study in 1984 showed that patients who had a room with a view healed faster than patients without a view. A mere glimpse of nature was enough to enhance their resilience.

Hope

Nature shifts our thoughts. Expands our awareness. Gives us hope. Lifts us up from the basement of our brains (amygdala) to the penthouse (cerebral cortex) where all solutions are possible.

And into the forest I go to lose my mind and find my soul.” 

Related Video: Five Grounding Techniques

The power of beliefs.

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Belief plays a pivotal role in success.

Believing that you have what it takes.

Believing that you can try again.

Believing in something greater than yourself.

Believing you are never alone.

Believing your power is greater than your pain.

Believing that things are going to get easier.

In this 5 minute training video, I demonstrate how “Locus of Control” contributes to a sense of self-efficacy and belief in oneself. Ultimately resulting in improved well-being and performance. In this video, I also share how easily we can cultivate confidence and positivity in each other. Starting with a smile and a few uplifting words.🥊💥

Link to full training video 

I believe.

Catch your breath.

flowingriver

Self-care is giving the world the best of you, not what’s left of you.”

Pause.

Be still.

Catch your breath.

Take a rest.

Practice self-care.

As often as you can.

Pause at the end of my video ⬆️ for 30 fun self-care ideas.

Do you practice daily self-care?

Please share in the comments below.

Rest in Truth

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Truth is truth.

Let them talk. Let them chatter. Let them say what they choose to say.

Because at the end of the day truth is truth.

And nothing can stand in its way\

Rest. Relax. Sit back. Breathe in deep.

Stop trying to convince anybody and everybody of anything and everything.

At the end of the day time will tell

Rest. Relax. Sit back. Breathe in deep.

When the dust settles and the sun sets ..

TRUTH IS TRUTH

And it shall set you free. 🌟

What are you ready to let go of?

This post was inspired by a stressful situation that I couldn’t let go of, long beyond its solution. No matter how hard I tried. Day in day out. The worry would reappear. Then someone close to me suggested “I shed the stress”. And a lightbulb went off. Each time the repetitive thought appeared, I imagined a tree shedding its leaves. A golden leaf for every anxious thought. This visualization process made all the difference. And so did writing about it.  📝🍂

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If you had a magic wand, what would you ask to disappear in your life right now?

What would you say good-bye to?

Once and for all.

It could be an emotion. Or a thought.

A relationship. Or a job.

A place or a thing.

Stress management is a shedding process ℘ Not an acquisition project

It’s time to let go of what drains you.

Let go of what holds you back.

Let go of what keeps you down.

It could be a mindset. Or a memory.

A situation. Or an attitude.

Write it down. Shout it out.

Stress management is a shedding process  Not a holding pattern

It’s time to let go of what weighs you down.

Release it to the universe.

Declare your freedom.

Vow to move on and beyond.

Once and for all.

Stress management is a shedding process ℘ Not an endurance test

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Shed the stress. Let. It. Fall. 🍂

Remember to breathe.

Sometimes it’s the smallest things that have the greatest impact on our happiness.

Something so close, so within reach, we often forget it was there in the first place. The good night’s sleep we’re yearning for; waiting patiently at the end of each day. The connection to nature we’re searching for; available 24/7 just beyond our front door. That extra deep breath; we frequently forget to take.

You possess a power so magnificent, so liberating, right under your nose.

breathe

Breathing is one of the few physiological functions that can be controlled both consciously and unconsciously. 

When everything feels out of control, breathing is the one thing that will always be within our control. The times we’re under the most amount of stress is the exact time we need to expand our breathing – not restrict it.

We must become conscious of breath.

The next time you’re under any kind of pressure. Stuck in traffic. Rushing from class to class. Dealing with a difficult customer at work. Desperately trying to recall answers on a final exam. Wake up to the formidable power that exists within you. Right here. Right now. Right under your nose.

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The deeper the breath. The deeper the peace.

Video of Post: https://youtu.be/zRSQw-LjU8k

Good news to share.

The Drive Blog Promo

Hope everyone’s having a great day! I wanted take a moment and share some good news with you.

In June I was interviewed by THE DRIVE magazine for an article on mental health and thriving under pressure.

The creative director saw my TEDx Talk and reached out for input into their next issue. How cool is that!

Consequently, I will be their mental health expert for their “Pushing through the Boundaries” issue being published in August.

Which includes a professional photo shoot at my most favourite place, Blue Heron Lake. Pinch me please!

Nourishing mental health while reaching for the stars is something I hold dear to my heart. So please stay tuned for the rest of the story!

I’ll be sure to post a link to the interview soon!

Your Turn:

I’d love to hear your good news too!

Just what the doctor ordered.

What if…

What if your doctor prescribed dancing as a fitness activity instead of time on a treadmill or at the gymnasium. Would you be more likely to follow through if exercise was fun and uplifting?


This doctor’s prescription for today:

Dancing!

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Which is why I love the commercial below.

It’s a great reminder that getting healthy doesn’t have to be arduous.

It can be so much fun!

Families who dance together stay healthy together.”

Dance inspires me to stand up, shake it off, and bust a move. 🎉💃

What about you?

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What inspires you to follow a healthy lifestyle? 

Related: Laughter saves the day.

Shifting Positive on a Stressful Day

“Every day might not be good, but there is something good in every day.”

In psychology class this week, I teach one of my favourite subjects – Stress, Coping, and Health Psychology Chapter 11 in my psychology textbook.

I purposely teach this topic during the height of midterms. Raising awareness about the healthy (and not so healthy) ways students manage stress is critical for building resilience.

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Shifting Negative ⇒ Positive

One of my top 10 techniques for shifting students from stress to strength is to share what’s going right even (especially) when things are going wrong. Small uplifts in the course of the day change everything. Fleeting. Unexpected. Goodness.

Based on my experience as a school psychologist, I will never deny the stress students are under. Witnessing adversity is an essential part of moving through itHowever, I choose not to remain in the territory of “what’s wrong” for too long.

What We Focus on Expands

Once we acknowledge what’s wrong. We open our eyes to the grace that takes place throughout the day.

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“Good things are always happening. The key is to notice them.”

Students make the shift from powerless to empowered by sharing ordinary joys happening in their lives.

A radiant smile from a fellow commuter. Free coffee at McDonald’s. An unexpected A on a paper. A sweet parking spot. Spending time with an old friend. A surprise compliment from a stranger. Laughing out loud with fellow classmates. A really good night’s sleep.

And I’m the fortunate professor who gets to hear all these uplifts at the end of a long, rainy day. One more reason why I love working with students.

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How do you shift positive on a stressful day?

Related Post: Put a time limit on negativity.

How do you prepare for work each day?

“Attitude is a little thing that makes a big difference.”

I value positivity and a sense of security in the classroom, above all else.

For it is only when students feel safe, supported, and uplifted are they motivated to learn.

Creating a harmonious classroom atmosphere happens long before the school bell rings.

Which is why my preparation for teaching psychology includes both energetic and intellectual preparation.

Ultimately, the more relaxed and happy I am, the more calm and content my students will be.

I am grateful for every student I teach and I want to make sure that they get the best of me.

Energetic Preparation for Teaching = Exercise

Intellectual Preparation for Teaching = Textbooks 

How do you prepare for work each day?

See the light in others and treat them as if that’s all you see.

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Your strengths light my way. ✨

The field of positive psychology has been a blessing for me, both personally and professionally.

By focusing on strengths first, I buffer myself against the  vicarious trauma and compassion fatigue often associated with the practice of psychology. And in turn, my positive approach heightens the resilience and stress hardiness in others. (Boomerang effect!)

Everywhere I go, I’m on the lookout for genius. And I don’t mean genius in the general sense. I mean strengths, assets, gifts, capabilities, multiple intelligences that are unique to each person. (Einstein’s quote below captures it perfectly.)

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For not only is strengths finding essential for illuminating the abundance in others, it is essential for harnessing the bounty in ourselves.

As each time we witness the light shining brightly in another, we see their radiance reflected back in ourselves.

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Reflection Questions

Identify 2-5 strengths that you witnessed in others today. Describe how seeing the strengths in others brought out the strengths in you.

  1. Today I discovered my brother’s ___________.  This illuminated my:
  2. Today I noticed my colleague’s  ____________.  This bolstered my:
  3. Today I uncovered my neighbour’s  __________.  This reinforced my:

This slideshow requires JavaScript.

Related Post: Positive Psychology on Campus.

If you need help with finding the good in others especially the challenging people in your life click on this this link to a great article in Psychology Today.

Work hard. Rest. Repeat.

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To All Nursing Students, including my own:

If I were to assign any homework this week it would be to take a break.

10 minutes at a time.

5 times a day.

Because you have all worked exceptionally hard the past five weeks.

And a good rest is half the work.

Although things may not have gone your way.

Not exactly as you had planned.

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You are still here.

This is something to celebrate.

Because showing up and being fully present is the essence of being a spectacular nurse.

And training to be a nurse is as much about the journey as the knowledge itself.

Take a breath.

Take a rest.

Give yourself credit.

For ALL that brought you here.

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Focus on the ENTIRE process.

Not just one paper. Or one test.

Because the only way to finish a marathon is to take the water from the sidelines, eat the food along the way, and most importantly celebrate every step in the journey.

No matter how small.

No matter how challenging.

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I am sending you all good vibes.

All day long.

Every step of the way.

YOU GOT THIS !!

Dr. D 😊

And if you need an extra boost in the first semester of the second year of your BScN collab nursing program:

https://drandreadinardo.com/2018/01/12/reigniting-motivation

Strengthened by adversity.

“Hardships often prepare ordinary people for an extraordinary destiny.” C. S. Lewis

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When was the last time you had to start over?

This was a big week back at St. College College — and all colleges across Ontario. Students were returning to school after a 5 week province-wide strike.

An arduous situation that was well beyond student control.

So it was essential that I foster a safe space for students to transition back onto campus and into my psychology classroom. To help them begin again.

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My intention was to bridge the gap from stress to strength.

To remind them of times in their lives where they had experienced the stress of starting over. Including the strike. And triumphed despite all the suffering.

For it is in our dark times that we discover our light. And it is in our pain that we find our power. Difficult times force us to dig deep for courage and reach out for support.

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And ultimately discover a strength far greater than any adversity.

This week I have never been more proud to be a college professor.

This week students taught me.


What strengths have helped you through challenge & adversity?

The unexpected benefits of stress.

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.

Make room for destiny

Are you ready to move on but are reluctant to let something go?

Letting go is not giving up.

Letting go is not giving in.

When you let go you make space for something better.

When you let go you generate energy needed for moving forward.

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Close your eyes. Clear your heart.

Breathe.

Let go of what no longer serves you.

Let go of what weighs you down.

Release.

In doing so, you make room for destiny.

Your highest purpose.  Your greatest calling.

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Your ultimate joy!

What’s the best thing that happened to you today?

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Shifting students positive.

So many students come to class anxious and stressed out. The last thing on their minds is learning. Which is why I start each class by asking students what’s the best thing that’s happened to them today.

Reflection ◊ Connection ◊ Motivation

Their answers fascinate me. And give me insight into what motivates them. From simple to profound. From food to relationships. From money to purpose. From grades to destiny. And everything in between.

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Less stress. More learning.

Interacting with students in fun and uplifting ways brings laughter and lightness to the classroom. It doesn’t take a lot of time. Yet it creates a significant shift in student stress and comfort levels.

Students need to feel safe. Students need to feel heard. Showing them you care (while having fun) works every time. Only then can the real learning begin!

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 Shifting students from stress to empowerment.

One question. One conversation. One class. At a time.🍎

What will you focus on today?

Choice is a powerful tool when it comes to stress perception. What we give attention to grows.

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Which is why we must make the conscious decision to talk about our blessings more than our challenges. Our strengths more than our stressors. Our excitement more than our fears. Our possibilities more than our problems.

Every day is a new day filled with abundant opportunities.

But we have to see them to know them.

Choice is yours.

Related Post: Set a time limit on negativity.

Change your life. Five minutes at a time.

 Are you tired of doing the same old, same old?

Are you ready to end the repetitive cycles in your life?

Is it time for a change?

But …..  you…..  don’t…..  have…  time…

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Surrender your fears, your resistance, your excuses.

Change need not be overwhelming.

Start small. End Big.

Little changes make a big difference.

They add up over time.

And ultimately have more staying power.

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Where to start?

Begin the transformation process with a daily habit.

Something that you do automatically – without thinking.

Start with what’s right in front of you.

Literally in the palm of your hand.

Put your phone down. Look up. Breathe in deeply. For five minutes at a time.

Use a random interval timer on your phone to cue change.

Every time you hear it beep – take a full on tech break.

A spa session for the mind.

A hello to the world moment.

A reminder to seek joy.

Out of the fog of technology into the luminescence of reality.

Time to breathe deeply.

To stretch fully.

To grab life by the horns.

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What five minute change will you make today?

It’s ok not to be ok.

As a positive psychologist, I often write about the bright side of life. Including harnessing strengths, enhancing motivation, and flourishing in the wake of adversity.

Not the whole picture

While strengths are vital to realizing one’s full potential – it’s not the whole picture when it comes to living a balanced life.

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Embrace the downside

We must also create a safe place to welcome the parts of ourselves (and our life) that weigh us down and cause us despair.

In doing so, we soften the grip of its pain. Whether it be suffering from years gone by or a hardship in current time.

Give pain room to breathe.

its ok to not be ok.

Give disappointments, conflicts, and lost dreams room to breathe.

You are not inadequate because you have depression. You are not unworthy because you’re divorced. You are not unloveable because you have anxiety. You are not undesirable because you’re unemployed. You are not undeserving because you’re broke.

You’re perfect just the way you are

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Life ebbs and flows, comes and goes. Like the waves on the ocean shore. You are forever. Your potential grows. It’s ok not to be ok. What comes – also goes.

Welcome it all.

We were made to thrive.

Unless someone is going through a major life tragedy, I rarely, if ever, lean in and listen to someone’s day-to-day hassles.

Instead, I choose to give energy to their strengths not their struggles. To their light not their shadows. To their purpose not their pain.

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Because I know deep down in my heart that each challenge makes us stronger, each failure makes us wiser, and each daily stressor reminds us that we are alive!

Related Post: I believe in you.

Thriving Under Pressure

How can two people experience the same stressful event and react in incredibly different ways?  What explains the difference between stress thrivers and non-thrivers?

Research shows that some individuals possess a set of resilience skills and traits that allows them to flourish in response to stress.

“Resilience is what gives people the psychological strength to cope with stress. They understand that setbacks happen and sometimes life is hard and painful. They still experience the emotional pain, grief, and sense of loss that comes after a tragedy, but their mental outlook allows them to work through such feelings and recover.” Source: Living Well

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Building Stress Resilience

Stress hardiness is a pathway to resilience – the ability to remain healthy and strong during stressful and challenging times.

Hardy individuals transform stressful circumstances into growth opportunities by reframing adversity and taking direct action in response to stress.

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Bouncing Back from Adversity

In the video below, I describe the 3 key components of stress hardiness:

1. Control

– Focusing on the things you can change and letting go of the things you can’t.

E.g., “You hold the key.”

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2. Challenge

– Reframing stressful challenges as opportunities for growth.

E.g., “Strength Training.

3. Commitment

– Envisioning a higher purpose above and beyond the immediate stressor.

E.g., “Ask yourself why you started.

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Each component a critical factor in cultivating the ability to bounce back and thrive under pressure.

Can Stress Hardiness be Learned?

Yes! Research demonstrates that not only can stress hardiness be learned, it has wide-ranging applications in health and wellness, including:

1. Lowering test anxiety in high school students.

2. Reducing perceived stress in college students.

3. Protecting against war-related stress in Army Reserve forces.

4. Improving resilience and coping skills in stressed out professionals.

Watch this live event where I teach “teachers” how to help students become more resilient in stressful times.

Video of Post: https://youtu.be/NUh9qqA0x3Y

Happy 150 Canada!

The kickboxing club I belong to had special gloves commissioned to celebrate Canada’s 150th Birthday. 🇨🇦

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Which is why I’m motivated more than ever to celebrate Canada Day with my fellow boxers at the club today! 🥊 🎉

How will you celebrate your country's birthday this year?

Are you a highly sensitive person (HSP)?

Do you experience more stress than the average person? Are you overly sensitive to external stimuli. Chances are, there is nothing wrong with you or your coping strategies.

Instead, your brain may be more sensitive to stress than the average person. You may in fact, be what Dr. Elaine Aron has coined “A Highly Sensitive Person” (HSP).

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Neurological differences found in HSP’s.

Brain scans show that HSP’s have “heightened activity in empathy-related brain regions” including the anterior insula (insular cortex), highlighted in the brain scan below.

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The intensified response of highly sensitive people (HSP) to stress is not a choice – it’s biological. HSP brains are wired differently than the average person. This fact has been clearly supported by scientific research.

Self Test: Are You Highly Sensitive?

  1. Are you easily overwhelmed by such things as bright lights, strong smells, coarse fabrics, or sirens nearby?
  2. Do you get rattled when you have a lot to do in a short amount of time?
  3. Do you make a point of avoiding violent movies and TV shows?
  4. Do you need to withdraw during busy days, into bed or a darkened room or some other place where you can have privacy and relief from the situation?
  5. Do you make it a high priority to arrange your life to avoid upsetting or overwhelming situations?
  6. Do you notice or enjoy delicate or fine scents, tastes, sounds, or works of art?
  7. Do you have a rich and complex inner life?
  8. When you were a child, did your parents or teachers see you as sensitive or shy?        

Source: HSP Self-Test                                                                                            

Harnessing HSP’s Strengths.

The main challenge for most HSP’s is to acknowledge their heightened emotional sensitivity, understand their unique emotional needs, and finally to employ distinctive strategies for coping with stress.

Helpful websites and resources below –

  1. A Guide to the Highly Sensitive Person (HSP) by Dr. Judith Orloff
  2. Coping Strategies for the Highly Sensitive Person by Dr. Ted Zeff
  3. How to Thrive When the World Overwhelms You by Dr. Elaine Aron
  4. Highly Sensitive People in the Workplace by Janine Ramsey
  5. With Care, You and Your Sensitivity Will Flourish by Deborah Ward

Cherish your sensitivity. It is your superpower.

Live your dream NOW.

The stress of waiting.

The list is long when it comes to student stress. But by far, one of the greatest sources of stress is waiting!

Students are always forecasting into the future. Every single moment of student life is about waiting. Waiting for grades. Waiting for summer. Waiting for graduation.

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Forever in a day.

Students become frustrated waiting for what feels like a lifetime to practice the profession they’re in school for.

Textbook readings, class lectures, and endless exams seem miles away from actually doing their dream job.

Days become weeks, weeks become months, months become years. Time moves at a snail’s pace.

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Infinity in their minds.

For students, there are too many years before they can finally live their lifelong dream of becoming a nurse, a lawyer, a carpenter, a designer, a psychologist.

“Don’t worry, it will all be worth it in the end”. Easy for a professor to say. Challenging for a student to live. A day is infinity in a student’s mind.

(Little do they know that one day they will look back and fondly recall their college years as the best years of their lives.)

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 Bridging the (time) gap.

Listening to students lament year after year about the waiting game got me thinking (and dreaming) of a better way! Asking myself how I could bridge the (time) gap between education and profession.

My goal is to help students claim ownership of their present time. To help them live their dream job every single day. To remind them that life purpose does not require a job to be realized.

No more waiting.

Students do not have to wait a lifetime to experience their dream job. Instead, they could live the core elements of their chosen profession every single day – in so many wonderful ways. Simply by living on purpose, in present time.

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  1. Accounting students could help their friends get a better understanding of their finances. Show their neighbours how to do their taxes.
  2. Carpentry students could assist their family in the renovation of a kitchen.
  3. Child and Youth care workers could volunteer at an after school program.
  4. Nursing students could help out an elderly couple at the grocery store.
  5. Social work students could give a seminar at a college residence about mental health.
  6. Senior students could show freshman the best spots to study on campus.

Living your dreams. Every single day.

Using “bite size” mission statements,  I help students identify the key attributes of their dream profession.

During this exercise, students realize that “Life Purpose” is 99% about LIFE. Something they live every single day.

And that no one needs to wait one more year, one more day, or even one more moment to live life to the fullest.

Ultimately, students (and their professor) discover that Life Purpose is about following their heart, sharing their gifts, and shining their light.

One bite size dream at a time.

Related Post: Shine Your Light

You were born to thrive.

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Do not fear challenge or adversity.

Run towards it. Not away from it.

Use it consciously. As a stepping stone.

To ascend. To soar.

To propel yourself forward.

To begin again. 

For strength is ultimately built from challenge, from difficulty, from overcoming.

You were born to thrive!

Watch my video for helpful strategies on how to thrive.

Let peace begin with me.

So much happens in the course of a day that is beyond our control. There are 100 ways to respond. And only 1 way that feels right.

Overslept. Choose peace.

Ran out of coffee. Choose peace.

 Stuck in traffic. Choose peace.

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Missed a deadline. Choose peace.

Technology overload. Choose peace.

Nonstop meetings. Choose peace.

Bossy coworker. Choose peace.

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Burnt dinner. Choose peace.

Argument with spouse. Choose peace.

Children acting up. Choose peace.

Unable to sleep. Choose peace. 

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Let peace begin with me.🌷

Helpful Video: Eckhart Tolle's Inner Peace Exercise (3 min)

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.

Stressful Times: Empowering Life Lessons

 Question your stress. It has a lesson for you.

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1/ Identify a stressor / challenge in your life. Be specific.

For example: Not enough money. Too busy. Lack of sleep. Pushy relative.

Your Answer: ______________________________

2/ What is this stressor / challenge trying to teach you?

For Example: Slow down. Change jobs. End a relationship. Get help. Breathe.

Your Answer: ______________________________

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3/ How did you overcome challenges in the past? Be specific.

For Example: Trusted myself. Reached out. Held on. Said no. Moved on.

Your Answer: ______________________________

4/ Which strength will help you overcome current challenge?

For Example: Faith. Patience. Positivity. Reflection. Connection. Laughter.

Your Answer: _______________________________

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5/ List positive results of mastering this stressor / challenge.

For Example: Enhanced self-esteem. Less negativity. More authenticity.

Your Answer: _______________________________

What empowering lessons have your stressors & challenges taught you?

Happiness is a conscious process.

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When you notice the blessings in your life (big or small), happiness happens. One conscious thought. One mindful emotion. One insightful gesture. One moment of wonder.. at a time.☀️

Inspiration: 21 positive thoughts for your morning. 

Letting life flow.

Stressful Times.

The one word I hear repeatedly from students this time of year is drowning.

Drowning in bills. Drowning in midterms. Drowning in research.

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Not a pleasant thought. And definitely not energizing.

A sinking feeling that takes student motivation from 100 to 0 in an instant.

By thought alone.

Empowering Lessons.

How can we help students to feel more empowered in the midst of winter weather, too many midterms, and not enough time.

Transforming Stressors.

We meet students where they’re at. By embracing that stressful, drowning thought and transforming it into a peaceful, floating feeling. By helping students feel safe and supported. In and out of the classroom.

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Trusting the Flow.

We remind students of their resilience. We show them how far they’ve come. We encourage them to flow with the moment instead of fighting against the current. Then and only then can the focused learning begin.

Video from today's psychology class. 🌊

What helps you go with the flow?