Tag: transformation

Anger is a sign that something needs to change.

On By Dr. Andrea DinardoIn Change and Transformation, Emotional Awareness, Mental Health, Mindfulness, Personal Growth, Self Reflection, Video33 Comments

Anger Quote DrAndreaDinardo.com

Individuals are often looking for healthier ways to express their emotions.

For Example: Anger

That said, it’s not as simple as becoming “more calm” or “less explosive”.

The first step in transformation and lasting change is looking below the surface.

The Kübler-Ross Model provides insight:

5 Stages of Grief and Change

The goal is to discover if angry thoughts, actions, or emotions are serving a purpose.

Is anger helping or hurting?

How is anger serving you

Why Anger?

Perhaps anger allows someone to speak up, say no, set a boundary, or bond with friends.

And if this is the case, the goal of psychology coaching is to help clients replace confrontations (for example) with more effective communication patterns.

PSYCHOLOGY HOMEWORK

Anger → Awareness

First: Set aside time to journal thoughts and emotions about “hot topics”. This allows for a cooling off period and a chance for self reflection and integration.

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Second: Plan a mutually beneficial time to discuss anger triggers and solutions with friends and family.

This 2-step communication technique results in safe, open, and engaging conversations that move both relationships and actions forward. Win Win!

Reflection Questions

  1. What Purpose Does Anger Serve in Your Life? Gains versus Losses?
  2. Does It Strengthen or Deplete You?
  3. Does Anger Move You Further Away from Your Dreams or Closer to Your Dreams?
  4. What In Your Life Needs To Change?
  5. Do You Need More Effective Ways of Coping with Frustration and/or Loss?

Once you understand the underlying purpose anger serves in your life, you’re ready for the next stage in the change process:

Transition and Transformation

Change Quote DrAndreaDinardo.com.

Psychology Resources

  1. New Conceptualizations of Anger: https://www.apa.org/monitor/mar03/advances
  2. How Anger Affects the Body: https://www.psychologytoday.com/za/blog/the-mind-body-connection/202007/what-causes-anger-and-how-it-affects-the-body
  3. Healthy Anger Release Techniques: https://www.healthline.com/health/how-to-release-anger
  4. Assessing Motivation To Change: https://drandreadinardo.com/2018/08/18/why-change-now

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

Peer Pressure: What happened when I quit drinking?

On By Dr. Andrea DinardoIn Change and Transformation, Coping Strategies, Health Psychology, motivation, Personal Growth, Psychology Class, Reflection Question, Student Engagement, Teaching, Video15 Comments

Getting ready for my online summer courses which requires a lot of new psychology videos.

Including video discussions on health, wellness, and personal empowerment.

Similar to in person college classes, the goal is to stimulate active discussions and open communication.

For example:

Discussion Topic

What happened when I quit drinking?

Watch this short video on my own experience with peer pressure, alcohol, and behaviour change and answer the questions below.

Reflection Questions

  1. How has peer pressure influenced your life decisions?
  2. Have you experienced unexpected push back from friends and relatives when you made a significant health change? If so, how did you handle it?
  3. In what ways have your peers and community sabotaged your health and wellness choices?
  4.  In what ways have your peers and community supported your health and wellness choices?
  5. What strategies help you stay committed to positive lifestyle decisions?

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Conversations ⇔ Change 

I also encourage use of this video and reflection questions as an opportunity to talk openly with friends and family about the powerful impact of social influence on substance use. Open conversations empower youth to think for themselves and in turn, reduces their susceptibility to coercion. 

Watch Psychology Video → Click Here

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

On By Dr. Andrea DinardoIn cognitive psychology, Resilience, Self Actualization, Stress Management, Transformative Change

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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

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.

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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.

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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

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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

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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

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

Save your energy for what matters most.

On By Dr. Andrea DinardoIn Emotional Intelligence, Health Psychology, Self Reflection, Student Success, Video

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Time & Energy Audit

1. What area of your life do you need to slow down in?

2. What area of your life do you need to REV IT UP in?

ABCD Priority List

Make a list of all the things that you have to do today.

Order them in terms of A to D with A being what matters most.

For example:

A Priorities =

Eating healthy.

Studying for final exams.

Getting a good night’s sleep.

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D Priorities =

Watching Netflix until 2am.

Repeatedly checking Facebook posts.

Complaining about past relationships.

In this video I walk students through the ABCD process.

Our life changes when our priorities change.

What’s on your A list today?

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

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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.

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Originally published on March 1 2017