Stuck? Overwhelmed? Make the 4A’s Your BFF #Resilience

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Acceptance

Awareness – Acceptance – Adjustment -Action


Spoiler!

What you are about to read is not a slag to millennials, but rather a compliment!


 

Dear Millenials,

I know that you take a bunch of criticism from Boomers and GenXers, some if of it deserved ūüėČ some misinformed and wrong. So to balance out this perception, ¬†I am going to share a good news story with you…

I have just come back to work after a province wide (24 colleges) faculty strike where I had the privilege of waking in circles, for little to no pay, taking a strong stand for quality education (which is super important). No, I didn’t want to be doing this but the cause was irresistible since education changed my life profoundly. Integrity means supporting your beliefs even when it is hard. I want you to have the incredible educational experience that I had so that you too can create your wildest dreams life.

So, we faculty were all very nervous coming back, wondering what we would be met with as the student-faculty paths started to intersect again. What I found was pretty incredible behaviour from you millennials ūüôā

So many of you were stressed and overwhelmed, which is absolutely normal since you had no idea what the plan was for you to complete your semester. Within a week, after the¬†plans were clear, the whole campus feeling transitioned from freaked out to functioning beautifully. Students listened, asked questions and started¬†getting back to work and professors listened, asked questions and¬†supported their students. So many of you decided that you would “lean in”, listen and figure out your next steps. You got all gritty and motivated and made the next step toward your success.¬†Nicely done!

My advice to you is look around you at the students who are leaning into their studies, not complaining about what happened (staying stuck) but rather doing what it takes to get their semester¬†completed successfully, one small step by one small step. There are some pretty great examples out there in your classes, sitting right beside you. ¬†I am so¬†impressed with your behaviour and resilient abilities ūüôā¬†


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Well, this got me thinking about resilience building and a model that really helps bring the process to life.


Awareness  Р Acceptance  Р Adjustment  Р Action


icon2  Awareness

The first step in building your resilience is awareness.

  • Be aware of what is going on in your body and your brain. Where do you feel tension? Is your body telling you that something is wrong?
  • What are you feeling? Emotions contain information. Notice what they are telling you about the situation and yourself. If you are saying that you can’t do this, well that is exactly what your body is reacting to.
  • Try this! Mindfulness Practice is a great way to get started: Check this Out!

*Overall, awareness is reading your personal signs and knowing that there may be something that needs to change.

icon1  Acceptance

This is the part where you say, “okay, that happened”.

  • Feelings: Accept the way you feel is the way you feel. Feelings are are part of our natural response to experience. It is absolutely okay to feel disappointment, shock, sadness, overwhelmed or incompetent. But…
    • Remember that just because you feel a certain way, does not make it true. You may feel like you can’t handle something or that you are a failure, these are just feelings.¬†Feelings are not facts!
    • Also, you don’t have to stay living in those feelings. Be careful how you interpret the message.

hafiz

  • Behaviour:¬†Accept the situation for what it is, what you can and can not control. Do something to change the situation or change how you are reacting to it. I had an amazing professor who called staying stuck in things you can’t change as ‘baby wishes’. You can wish and wish and wish, but that will never change what is. This was a very helpful way of conceptualizing my stuck inner tantrum-prone 4 year old ūüôā

 

icon4  Adjustment

This is where the “bouncing back” part of resilience begins.

This is where you start to make adjustments in your approach so that you can improve the situation. Asking yourself, How can I shift my attention and energy to something helpful?

Here are some tools to get you started:

  • Attitude Adjustment:
    • Adopt the attitude of making change happen in your life, not waiting for others to do it for you. You are your own advocate, show up in your own life. #MakeSomethingGoodHappen
  • Radical Acceptance: Check out this funky little therapy trick!
  • Cultivate Clarity:¬†You need to have an idea of who you want to be, what qualities you want to possess and what you would like to accomplish in your life. If you know where you are going, the tough times are easier to navigate.
  • Take on the Challenge: Be a person who deals with anxiety and overwhelming emotions by approaching them, not avoiding them. The very thing that scares you is the thing you need to run toward, not away from. *You can also walk or even crawl because it is the direction matters ūüôā

icon5  Action.

Take action and do something.

Do it consciously and intelligently. Use your emotional awareness, even if your choice is not to act immediately. Consider the last time you were in a state of indecisiveness.

How did you feel the moment you made a decision and took action?

What positive changes happened as a result?

jung

Adapted from: 4 Steps for Building Your Resilience


 

Still don’t believe me that this helps?!?!

Here are some facts to convince you tough ones out there…


PsychNerd TIME!

Brain Nerd

It has been a while!

I just can’t stop myself from dropping some nerd on you today ūüôā

Here is some evidence that emphasizes the importance of cultivating the skill of acceptance. I highly recommend adding this to your self-development¬†¬†life “to-do” list, especially if you want your life to be less overwhelm and drama and more “I got this” and “I can’t believe how this has changed my life”.

Blame my past

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Acceptance

Buddhist teachings on happiness have long held that accepting that which cannot be changed or controlled is key to reducing suffering.

So some pretty smart researchers,¬†Broadbent, de Quadros-Wander & McGillivray (2013),¬† found that “perceived control” is a very important learned ability that fosters life satisfaction, happiness and wellbeing.

Perceived Control has Two Parts: 

Primary Control (External): the ability to make desired changes in your environment. Yes, you need to assesses the situation and see if there is anything you can do to make it better….and then do it.

Secondary Control (Internal): making changes within yourself to adapt to your environment; the acceptance of what can’t be controlled externally. You change your thinking about it, or work hard at stop thinking about it (stop dwelling on it), and start regrouping and designing your next steps.

*Both types of control are EQUALLY important in determining overall life satisfaction. Secondary Control, internal control, helped the research participants to cope with the losses in primary control that they had experienced.

 


I will end with the words of advice from a very wise woman….

“Bring your best self to whatever the challenge is”

Jennifer (Reid-Bicknell) Trapman 

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Be strong enough to let go and wise enough to wait/work for what you deserve. 

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca


References

Broadbent J, de Quadros-Wander S, & McGillivray J (2013). Perceived Control’s Influence on Well-being in Residential Care vs. Community Dwelling Older Adults. Journal of Happiness Studies; DOI 10.1007/s10902-013-9452-9

Trouble Sleeping? Sprinkle a Little Gratitude into Your Life

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May You Wake With Gratitude

Here in Canada, we are celebrating Thanksgiving this weekend. I thought that this would be a great opportunity to get all nerdy on you and present some pretty great reasons to start infusing gratitude in your life.

The land that Canada is on was originally occupied, and cared for beautifully, by indigenous people. Since this land was taken over without negotiation, we Canadians could at least be grateful for the life that this land has given us. There is nothing worse that first world problem whining in a land of such prosperity. Ok, said my piece on why gratitude should be a given, but since it still seems to be a difficult task to master, let me tell you what a attitude of gratitude can do for your nocturnal angst.

Often the reason why people have difficulty getting to sleep, and sometimes remaining asleep, is what you think before you go to bed. Scared, fearful, anxious, freakout out thoughts keep you in a state of “fight or flight” in your brain. Seriously! Your brain kinda needs you to be alert if you are gonna use your fists or your legs to run away. So, my suggestion is to do the following:

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Brain Nerd

Sleepy PsychNerd

There are some pretty smart, researchers at the University of Manchester in England who looked at how gratitude might affect people’s snooze time. Their study included over 400 adults of all ages, even some with diagnosed sleep disorders. They asked these folks to complete questionnaires about gratitude, sleep and pre-sleep thoughts, and these people provided some pretty cool information that resulted in the data being smooshed into patterns and trends that showed that gratitude was related to having more positive thoughts, and fewer negative ones, at bedtime. What this means is that gratitude leads to dozing off faster and sleeping longer and better.

Study Results

*With nerdspeak translations

Gratitude was uniquely related to:

  • Total Sleep Quality: multiple measures of how you slept such as brain waves, duration, self-report of how you slept, etc.
  • Subjective Sleep Quality: how you thought you slept
  • Sleep Latency: fancy word, in sleep science, for the length of time that it takes to accomplish the transition from full wakefulness to sleep.
  • Sleep Duration: how long you slept as observed by sleep scientists.
  • Daytime Dysfunction: your amount of sleep mixed in with how well you function during the day.

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Practicing Gratitude

Here is an awesome resource, with a free APP :), to get you started on the magical infusion of gratitude in your life.

UNSTUCK: A Practical Guide to Gratitude

You can even get weekly free tips sent right to your email. Seriously, stop whining and start noticing what is going well in your life and you will start to sleep better (an then be less whiny). Even I get whiny at times, but I really try hard to balance my negative thinking with expanding my life view by forcing myself to also see what is going well. Trust me, it works ūüôā

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Sleep Strategies

Surround your gratitude with healthy sleep habits.


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I wish you all a weekend of getting some gratitude swirling around your brain . This is the first step to better snoozing’ ūüôā

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

 

References

Wood A.M., Joseph, S., Lloyd, J., Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research 66  43‚Äď48

Whoops! Been Procrastinating? Channel Your Inner Badass!

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Success.jpg

Well, if you are a student you have probably had a pretty great two weeks of slowly getting back into the academic game and hanging with friends (maybe partying a wee bit too).

But hey, you have had no assignments due, so what’s the rush right?!?

Wait what!??!

How did October get here so quickly!??!

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Ok, now that I have your your attention

and your adrenaline is sufficiently high!

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There is no need to continue freaking out and making some bad decisions, like pretending that assignments will magically be completed or skipping classes because it lowers your anxiety level. I have some ideas to help you dial down the freakout, channel this energy, use your powers for good and get some traction.


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This is the time to SHOW UP IN YOUR OWN LIFE or “Adulting” as some of you like to call it. FYI “adulting” actually means that you have free will, control over your own life, the master of your domain, can make choices on your own, the only one nagging you is you…yada yada…it is a pretty sweet state to be in, so stop the hating and avoiding ūüėČ

Let’s Build an…

Internal Locus of Control

 


Brain NerdPsychNerd Time!!!

I’m sorry, this nerd just needs to be a wee bit PsychNerdy to make a point ūüėČ

Locus of Control (LOC) is a concept that was developed by a pretty smart social psychologist Dr. Julian Rotter in 1954. It is a social learning theory that has been well tested and still holds up today. LOC considers the tendency of people to believe that control resides internally within them, or externally, with others or the situation.

So I bet you are wondering if you have an internal or external LOC?!?

Maybe not, but stick with me, it is good for you ūüôā

Internal LOC

People with a high internal locus of control believe in their own ability to control themselves and influence the world around them. They see their future as being in their own hands and that their own choices lead to success or failure. (Source)

*They believe in their ability to change things.

*They tend to be more confident.

*They can kick their own butts when procrastination gets out of control.

External LOC

People with a high external locus of control believe that control over events and what other people do is outside them, and that they personally have little or no control over such things. They may even believe that others have control over them and that they can do nothing but obey. (Source)

*They tend to view things happening TO them and having little or no control over the situation.

*They tend to passively accept what is happening and do nothing about it.

*They tend to just give up when life gets rough, or until someone kicks their butt for them ūüėČ


Take LOC Test!

This is the first step in understanding your explanatory style, or way understanding the world and being in the world, so that you can start to build resilience (Internal Locus of Control). It is a shift in thinking, reactions and skills.


So Now What.jpg


Whoop There it Is!

*whoops my 90s child slipped out ūüėČ Just for fun…

Ok, now back to semi-serious stuff. Check out this goal setting system that is scientifically proven to get you moving on your next steps toward badass-ary.

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“WOOP” is a strategy that Dr. Gabriele Oettingen, a professor at New York University (NYU) and her colleagues developed. It is a scientific badass approach to getting your life on track and reaching your goals. WOOP stands for…

Wish

Outcome

Obstacle

Plan

*The less-catchy term is “mental contrasting.” Ok, no more nerdy stuff from me ūüėČ


Getting Starting WOOPing

Listen to This

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Hidden Brain Podcast

“WOOP:¬†4 Steps to Achieve Your Goals”

Watch This

Read This

WOOP In My Life


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Tell me stories about your badassary!

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

 

Resilience: Starting School With a Kick Butt Attitude!

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Happy ACADEMIC NEW YEAR!!!

What I love most about working in a college is the September fresh start. The exciting beginning of something new, the wonderful feeling of ‚ÄúI‚Äôve got this!‚ÄĚ, ‚Äúit‚Äôs gonna be different this year‚ÄĚ, ‚ÄúI‚Äôm going to be way more organized this time‚ÄĚ. You get the chance to try new strategies which will take a wee bit more effort than just positive thinking. You have to do things differently if you want a different outcome.

The biggest risk to your success is the mental baggage that you are carrying around, probably subconsciously, in that wonderful brain of yours.

Often the focus is on all of your…

‚Ķand virtually none of the positive things that you have done to get this far in life and all the way to college! Good work BTW ūüôā


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So, I wanted to start this academic year off by kicking the butt of self-doubt and procrastination hard with mind control….mahwahahaha >;)

No seriously, we can master our minds!

The first challenge I have for you is to begin the process of thinking about failure in a different way. To get you started on this epic mind shift, start by working on thinking about failure in a different way, like these successful folks do.


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Don’t Give Up!

One of the most important skills to build on your road to achieving your goals is resilience. Before you apply your time management strategies, before you start attacking your textbook readings, even before you start your classes, start thinking about building a mindset that is ready for the resilience building journey.


PsycNerdy Time!

Brain Nerd

In modern research psychology it has become popular to use the word GRIT to describe a form of resilience. Dr. Angela Duckworth is a pretty incredible social psychology researcher on GRIT and she describes it as¬†‚Äúperseverance and passion for long-term goals.‚ÄĚ I think it takes resilience to bounce back from failure to persevere through adversity and maintain your focus and passion on the path toward your goals. If you want to learn more about GRIT, check out her TedTalk!


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Courage, bravery, backbone, spirit, ‚Äústrength of character‚ÄĚ, willful, moral fiber, nerve, fortitude, toughness, hardiness, resolve, resolution, determination, tenacity, perseverance, endurance, guts & spunk!

 


“Life doesn’t get easier or more forgiving,

we get stronger and more resilient”


Let’s Get GRITTY and Resilient!

I want to use this awesome award winning video short created by Alan Barillaro, a Canadian and a Sheridan College graduate. The short involves a hungry baby sandpiper learning to overcome her fear of the water.

This video is such a brilliant way to show how people can learn their way through their fears and create the opportunity to develop to their fullest potential.


RW_work_trysomethingnew.jpgBuild Resilience, Prepare Your Brain!

Think about a time in your life that was particularly challenging or demanding, especially one that was difficult emotionally. Think about how you handled that situation and eventually came through on the other side.

Answer these questions:

  • What was your goal?
  • What was the outcome?
  • What obstacles did you have to overcome?
  • What unpleasant feelings and thoughts do you remember having in the situation?
  • Who, if anyone, did you receive external help and support from?
  • What specific attitudes and skills helped you cope with the situation?
  • How would you rate your resilience in that situation?
  • Why wasn‚Äôt it 0%?
  • What strengths and personal qualities helped you?
  • If it wasn‚Äôt 100%, how could your resilience be improved during similar situations in the future?
  • Based on your experience how might you advise someone else to cope with a similar situation in the future?

 

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Since life is not going to get any easier, we need to get stronger to deal with it. 

The big secret to success is sticking around long enough to see all your hard work turn into something great. Essentially, getting your butt handed to you and saying, “ok, that happened, sigh, now what do I need to do next?”


Please feel comfortable emailing me or commenting on this post. I love hearing your feedback and suggestions for topics!

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

Wanna Career?!? #Resilience #GRIT #Goal Setting #Adulting

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So, most students are now off for the summer and savouring the break from the relentless academic grind. I think now is the perfect time to work on those non-academic skills that help you successfully complete your program and transition to the workplace….eventually.

The Canadian Conference Board of Canada created this beautiful little document summarizing the  skills that employers are looking for.  This is the skillset that you want to start building if you want to become employable and in the drivers seat of your life. Wanna drive?!? Well, start building your skills in the following areas: Academic Skills, Personal Management Skills and Teamwork Skills.

Ok, now you know, no excuses ūüėČ


Dont Freak Out


Yes, I know, life can feel overwhelming (me today) at times, it can feel like you were just not born with the natural ability (neither was I), it can feel like you will never have what it takes to finish your program (I grew past this with practice and experience, and a wee bit of whining sometimes!)….

Well, if you have been following me for a while, or you know me from the college, you probably know what I am going to say next ūüėČ

Feelings are NOT facts!

…let’s get our “Wise Mind” kicked into gear so that we can build these skills!¬†

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*Check out one of my previous posts for more information about your Wise Mind.


The best way to get into your Wise Mind, and get building those skills, is to listen to both your Emotional Mind and your Rational Mind. Tell them both to cooperate!

Emotional Mind: “I have NO idea where to start! EEEEeeeek!” (probably some swearing is inserted here, or negative words about yourself)

Rational Mind: “There is an actual list from some smart researchers that tell me what I need to work on to increase my employability”

Wise Mind: “Ok, breathe, you got this, breathe, start at the beginning and take it step-by-step…sigh…breathe…Step #1, Personal Management Skills”arrow-black.png

Personal Management Skills

I have matched some, not all, of my previous posts that can help you to build the skills that employers are looking for. 

Positive Attitudes and Behaviours


Want to Change Your Attitude?!?!

#StopComplaining #Adaptability #Resilience #YouStandOut #Adulting


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…and become the potential employee that everyone wants to work with.¬†


Shoot me a message and tell me about your experiences stretching yourself to grow into the successful student and future employee you want to be! #ReactWell

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

Apps, Apps, Apps: Little Tech Wonders That Leave Us Wondering

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Apps!

The Solution to All of Your Problems.Anime Headphone

…ok, maybe, but how do I use them?!?

I am definitely guilty of suggesting apps to people without sending along some tips to make using them effective and easy. I have learned that simply suggesting an app to use is not enough. Teaching people how to integrate the technology into their lives is the key to benefitting from what the app has to offer. Any lasting change needs to become part your daily life and your way of being in the world. My suggestion is to be patient, take small steps, be kind when you forget (or fall right off that wagon!) and know that it is only the direction that you are heading, not how fast you get there, that is important


How to

Squeeze

an App into Your Life

I scoured the web to see if there was any information about how to integrate the use of an App into our lives. I found nuthin’, nil, zero, nil, zilch, zip, nada, diddly-squat…

What I did find was a bunch of brilliant lists of suggestions, which is super exciting, but with no tips on the “how” part. So, once you start using these¬†review/suggestion sites, you can find a plethora (I know! cool word!) of app ideas, the next step is to¬†figure out how to use the app and integrate it into your life so that it can create the benefits that you are looking for.

Tips n’ Suggestions

Goal Setting

You really need to start with a goal. Goals are what help us get through the painful times. When you feel stuck, you need to be clear about WHY you are doing all this yucky stuff, the stuff that you are procrastinating about, the slogging.

Ask yourself the following: What is it that I want to improve? Why is this important to me? How will this help me to get where I am going and create the life that I want? Where will I insert this change strategy in my life (practice times)?

Here are a few goal setting posts of mine to get you started:

Readiness to Change

First and foremost, you need to be ready to change, to grow and take on the sometimes scary task of moving forward with no idea about what the path and outcome will be like. Change is hard;¬†“deciding” to change is the first step.

  • Check out a previous post of mine to help you understand your readiness level:¬†Stages of Change

Self Knowledge

It is important to have an understanding of how YOU work. What your preferences are. There is a personality assessment called the Myers-Brigges Personalty Temperament (MBTI) that is a great place to start on the path to understanding your way of being in this word that is most effective.

Quick explanation of the MBTI…there are 4 scales on the MBTI:

  1. Extroversion (E) РIntroversion (I): Favourite World Do you prefer to focus on the outer world or on your own inner world?
  2. Sensing (S) – Intuition (N):¬†Information¬†–¬†Do you prefer to focus on the basic information you take in or do you prefer to interpret and add meaning?
  3. Thinking (T) – Feeling (F):¬†Decisions –¬†When making decisions, do you prefer to first look at logic and consistency or first look at the people and special circumstances?
  4. Judging (J) – Perceiving (P):¬†Structure –¬†In dealing with the outside world, do you prefer to get things decided or do you prefer to stay open to new information and options?

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Free! Take a free version of the MBTI online: CLICK HERE

J-P Scale Interpretation for Life Change:

Judging – Perceiving Scale: The best scale to focus on to help you understand what your ideal circumstances needed to change your behaviour; structure vs flexibility.

With Judgers:

When integrating an app into your life…

  • Create¬†a timetable and stick to it.
  • Allow time to prepare and learn about the app, the features, how it works in your life, what your goals are, etc.
  • Select an app that has the option to show your achievements and results. Take time to notice how far you have come, your progress, decisions, self-knowledge and behaviour change reached so far.
  • Set smaller goals that lead to your larger goal. Create milestones.

With Perceivers:

When integrating an app into your life…

  • Allow time for things to flow, not necessarily following your calendar, but still be dedicated to “keep trying”.
  • Try new¬†new ideas to create possibilities.
  • Know that you need time to reflect and be creative.
  • Use this app in a way that encourages personal freedom and choice (use some features and not others).
  • Realize changes in direction are not necessarily impulsiveness

Persistence

It takes time to change! Please don’t just try something once and then abandon it. If you are serious about¬†personal growth, you need to allow time for your brain to change and create¬†the neural pathways needed to build this new habit. It can take anywhere from 21 days, to 40 days to 245 days, depending on the person, the habit and the circumstances needed to have the new behaviour stick around. Source:¬†University College of London

Integration

Integrating the use of the technology into your life is the key to staying power. If you really want to change, you need to make the commitment to fitting in the strategies, the steps and maintaining the stamina. ¬†Yes, my, just now brain brilliance (temporary) approach: 3S’s…SSS! Follow the suggestions above and you will find yourself closer to actually making the app’s wisdom play a positive role in your life.


Mindset

Make a Mash up!mashup-e1326567555756.jpg

A¬†mashup¬†is a song or composition created by blending two or more pre-recorded songs, usually by overlaying the vocal track of one song seamlessly over the instrumental track of another, to the extent that such works are “transformative”¬†of original content.

Source: Wikipedia 

Just like your favourite mashup songs, integrate apps into your life with the same philosopical approach. Find the best parts and create something even better that is more personalized to you and your learning goals.


 

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Get Started with This App!

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CLICK HERE for App


Happy App-ing!

Feel free to message me if you would like some suggestions for apps to try around mental health & wellness ūüôā

Dr. Heather Drummond, EdD (Counselling Psychology)

eSuccess-Coach * Counsellor * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca

 

Motivation, Motiva, Mot: ZZZZZzzzz Huh?! Wait What?!?!

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Never Quit

Shout Out to All College Students!

The semester is coming to an end and likely, so to is your motivation to keep on task. Oh how I  remember the semester end so well. I just lost all my drive and energy to conquer the intense feeling of being overwhelmed all the time.

I would go¬†through rapid cycles (and sometimes still do) of “ok, I can do this, no problem, I got this” to “I just want to quit!!!!” I was consumed with thoughts of wanting the¬†relentless pain, and lack of sleep,¬†to end. I just wanted a life without constant negative mental¬†chatter, the mental nagging (“you should, should, should…”) and immense pressure to do well (or at least finish).¬†

I thought the timing was right to share the various things that have worked for me during these very challenging times. Yes, I still do all of these things at various times in my life, because they work. I am defiantly not one of those people who gives advice that I do not take. I walk the walk. I suck it up and do what it takes. I feel stronger and better for having pushed myself. The more I rise to the challenge, the easier it has been to deal with future challenges.

Your Stronger Than You Know

Take a moment and grow your resilience, lean into your life, roll up your sleeves and move toward strength and resilience. Below are some Tips, Tricks and Hacks that I recommend for getting you through this heinous, painful, overwhelmed moment in your life. Yes, moment…it will not be forever….feels like it…but…feelings are not facts ūüėČ


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I will start with organizing the motivation enhancement hacks into two categories: Mindset and Perseverance.

You can’t get anywhere if your mindset is working against you and your mindset alone in not enough, you actually need to stop thinking about something and just do it.

MINDSET

  • Wise Mind: Foster a Wise Mind. Get your Thinking Mind and Your Emotional Mind to smarten up and be friends and work together toward the wisdom it is going to take to get stuff done.
  • Tweak¬†Your State of Mind:
    • Do things deliberately to change your state of mind. If you are feeling low, do things that elevate your mood. Get Started with the Following Ideas:¬†“22 Ways to Change Your State of Mind“.
    • Use motivational quotes to shift your thinking and offer a wider perspective.
    • Use positive imagery. Imagine yourself at the end of exams. Are you proud of yourself for persevering? Imagine all the times that you wanted to quit and didn’t.
  • Perspective:¬†
    • This pain is temporary! “This too shall pass” is what I hear when my inner 4 year old starts tantruming and saying “I don’t wanna…whaaaaaa”. I move to “seriously, Heather, you are way to old for this whining, stop this, get it done, you are being a baby”. I would feel way worse, in the long run, if I just quit. I know this because I have quit in the past and regretted it.
    • Opportunity Focus: This is an opportunity to build, grow, become more resilient and to see what you are made of. I believe that we are who we are in the tough times, so work on building your strengths and be awesome in the times where adversity comes along and sucker punches you.
  • Personal¬†Responsibility: Show up in your own life. Be the main character in your story. Work first, play later. Start adulting! Yes, this is not just a message for young people because many of us 40+ year olds fight being an adult too sometimes ūüėČ Do what you know you need to do, not just what you “feel” like doing. Don’t wait for others to do it for you, or to motivate you. Don’t wait for the perfect moment, do it now.
  • Bolster Your Self-Efficacy: This is about building a positive believe about yourself and your abilities. Carve out a moment in your chaotic life to reflect on what you have done well in the past, examples of where you wanted to give up but you didn’t, take an inventory of what comes easily to you and just take the time to purely notice what is actually going well in your life.

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PERSEVERANCE 

  • Make a Plan: Set goals, big and then smaller steps toward those goals.¬†Take on bite sized pieces, take breaks and reward yourself.¬†If you try to do too much too fast then you will burn yourself out or you will make so much work for yourself that it will be hard to even get started.persevere.jpg
  • Stay Active:¬†When you keep your momentum going by keeping yourself on track, following your plan, you will find that the momentum you have is much easer to maintain….because science says so ūüėČ
    • arrow-10.pngNewton’s first law of¬†motion¬†– sometimes referred to as the law of inertia. An object at rest¬†stays¬†at rest and an object in¬†motion stays in motion¬†with the same speed and in the same direction unless acted upon by an unbalanced force. BE THE BODY IN MOTION! Avoid the unbalanced force of¬†distraction,¬†doubt and negative thinking.¬†

 

  • Hang Around With Motivated People: Study with people who are good for you, that you can learn from, that are feeling overwhelmed like you but work hard to remain in their wise mind and just get work done. These people can become role models who inspire you to push yourself beyond what you thought you were capable of. This is the quintessential story of my life. I am a people watcher (a.k.a vicarious learner) and I have managed to take what I witness and put it into action in my own life.
  • Do The Hardest Thing First:¬†Seriously!¬†It is the thing that you dread the most that is killing your confidence. That BIG chunk of work that is sapping¬†your motivation to get started. Often this is just in your head and how you see this task. Shut off your judgemental and fearful thoughts and get going on this task, in small manageable pieces, step-by-step, until it is done. Just do your best in that situation, with the time that you have. It is better to hand something in rather than nothing.
  • Make It Fun: check out a previous blog post:¬†Pain + Fun = Motivation

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Some of My Favs

Motivational Quotes That Kick My Butt into ActionA Little Progress

“The pain you feel today will be the strength you feel tomorrow” –¬†Unknown Author

‚ÄúFall down 7 times, Stand up 8‚ÄĚ –¬†Chinese Proverb

“Dont’ stop when you are tired, stop when you are done” –¬†Unknown Author

“Be fearless in the pursuit of what sets your soul on fire” –¬†Unknown Author

“Courage is resistance to fear, mastery of fear–not absence of fear.” —Mark Twain

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“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.” —Jim Rohn

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” —Wayne DyerTough Times.jpg

 

“You may have to fight a battle more than once to win it.” —Margaret Thatcher

“There is no chance, no destiny, no fate, that can hinder or
control the firm resolve of a determined soul.” –Ella Wheeler Wilcox

“There is no traffic jam along the extra mile.” —Roger Staubach


“Adversity can change you for the better, if you let it”¬†

Known to be said by me, to many of my students. Sometimes they roll their eyes, but sometimes they take the advice and become the main character of their story.


Now get out there, shut off your critical mind, get some momentum, work first and play later and just get ‘er dun!

*Today’s blog post was brought to you by a very under motivated person who used GRITTY strategies to ¬†make it to the finish line ūüėČ

Dr. Heather Drummond, EdD (Counselling Psychology)

 eSuccess-Coach * Counsellor * Passionate Advocate for Student Success

heather.drummond@mohawkcollege.ca


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