Month: April 2015

Wellness Balance: Assessing Your Current State

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Life Goes OnWell, exams are done and grades are posted. You now have a choice. Do you take this information, good or bad, and move forward in a new direction or do you stay stuck in old habits that no longer work? At this transition point, you have a choice. You can start with making changes that add balance to your life. If you were not as successful as you would have liked, what do you need to do differently? Brush up your study strategies? Manage your stress better? Make more time to be with family and friends? It is okay not to know what you need. I will help you out!

I was very fortunate to attend a wellness workshop facilitated by The Working on Wellbeing Group at the American Psychological Association Convention 2014. They offer a free online WELLBEING ASSESSMENT designed to give you insight into what is going well in your life while highlighting some areas to consider focusing on to increase your overall wellbeing.

“When I let go of what I am, I become what I might be. When I let go of what I have, I receive what I need” Tao Te Ching

Take a moment to complete this free Wellbeing Assessment to gain some insight about yourself and what you need to move in a positive direction in your life. You do have a choice, but I must say although it can sometimes be frightening to move in an unknown direction, and the old ways seem so much easier, it is the unfamiliar path that often leads us to the best version of ourselves. Life approached with the best version of ourselves is empowering.  Personal empowerment leads to happiness and higher life satisfaction. Take the risk, it is so worth it!

*At the end of the Wellbeing Assessment there are links to web resources, apps and books. 

Please feel free to email me, comment on this blog, I love hearing from you!

Dr. Heather Drummond, EdD Counselling Psychology

Counsellor * Coach * Professor * Passionate Advocate for Student Success

Transition: Optimal Time to Focus on Personal Wellness

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Exams are coming to an end this week. It is no secret that the end of semester grind is a tough one. At this time, we tend to neglect our overall wellbeing in the pursuit of pure survival…junk food (awesome), sleep deprivation (not awesome), procrastination (stress inducing) and high anxiety (exhausting and definitely not awesome).

You now have a chance to do all of the things you did when procrastinating, but GUILT FREE now! Sound easy? Nope…it is not easy for people  move smoothly into a less anxiety provoking phase. Often our mind/body is still primed for this academic battle. Take a moment to focus on your own wellness and make a plan to transition in a way that is best for you.

“The part can never be well unless the whole is well.” Plato.

Resources to Get You Started…

I have uploaded a presentation from a workshop that I frequently facilitate for students in various programs. The content focuses around “The Wheel of Wellness” which is a great way to conceptualize all the areas of your life that you need to consider when creating a balanced life.

Presentation: Wellness & Life Balance – Creating a Stress-Resistant Student Experience


Check out this Video!

TedTalk: “The Happiness Advantage: Linking Positive Brains to Performance”

Next Week…

Next week I will include a Wellness Assessment for the folks who just love taking tests 😉 Check back if you are interested!

I would love to hear your feedback, so please don’t be shy 🙂

Dr. Heather Drummond, Ed.D. (Counselling Psychology)

Counsellor, Professor & Passionate Advocate for Student Success 

Perseverance: 11 Strategies to Help You Stay on Track

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“When the world says, Give up, Hope whispers, Try it one more time” ~ Author Unknown

The end of the semester is difficult. This is where pursuing your dreams is the most difficult and you need to find every last bit of your strength to finish successfully. You have it within you, you’ve made it this far! So…I have some tips designed to help you in this last crucial push to the end.

  1. Work hard.

Now is the time to put in the hours, you must work hard, find the strength. This is about perspective. Imagine how you are going to feel when you have successfully completed all exams. Use this as your goal. This is short term pain. My question to you is, “How hard are you willing to work to achieve your goals?”

  1. Quiet the voice of resistance.

If you are like me, often you when things get very difficult, there can be a voice in your head that wants you avoid discomfort and stay in your comfort zone. It’s the voice that says: “I can’t”. “It won’t work”. “That’s a dumb idea”. “You’re not smart enough”. Talk back to the voice! Prove it wrong. Step outside your comfort zone, that is where the learning is.comfort-zone

  1. Take action.

You need to just ignore the discomfort, make a plan, work through the list and get moving. Breakdown all your tasks into manageable pieces, take breaks, reward yourself, move onto the next item. You must do what you say you’re going to do. Taking action wipes out fear. Believe me…it works!

  1. Maintain enthusiasm.

Keep your spirits high. Know your “big why.” Why do you want what you want? Do you want to complete your program? So you want that sense of accomplishment? Create visual reminders of your “big why.” Place them where you’ll see them every day. Be inspired by your future.

  1. Be creative.

Sometimes you need to be creative about how you approach difficult tasks. Yes, it is painful to sit at a desk and just keep studying. Why wouldn’t you avoid that!?!? I would! Try combining two things, work and reward. Find a new café to study at. The new surroundings can be inspiring and can be something that you will look forward to doing.

  1. Act like a grown up.

Take responsibility. Let go of blame and excuses. Don’t whine and complain. Be willing to do what it takes. Go the extra mile. Do it with a smile on your face. Just get it done!

  1. Do one more thing.

In spite of how you feel, complete one more small task, write one more page, create one more video. When you want to quit, set your timer for 15 more minutes. Keep on keepin’ on.

  1. Let go.

What bad habit holds you back? Where do you waste time? Where do you lose ground? Turn off your TV, games and other distractions. Let go of bitterness, resentment and anger. Get help if you have to. Put your new found energy into your dream.Let Go

  1. Prepare.

Begin your day with quiet time, meditation or journaling, going to the gym; whatever routine works for you. This will give you clarity. Then, choose three of your most important tasks. This is your quick “Momentum To-Do List”. Don’t check email or surf the net until you complete these tasks. Don’t allow for interruptions. Be 100% focused on your work.

  1. Create a support network.

Find people who are doing what you want to do and be around them. Get a mentor. Hang out with positive people. Build a community that supports the best version of you.

  1. Take care of yourself. 

Keep up your energy. Try to eat healthy and exercise. Take scheduled breaks. Always make room for fun and play. Don’t dwell on your mistakes. Spend time with your family and friends. Keep a balance of study and play. Without a break, your brain does not work as efficiently converting short-term memory to long-term memory.

It’s a choice to persist, dig deep and take action when it feels like the work is too hard.  It’s the willingness to overcome exhaustion, resistance and unpleasant circumstances. It’s the courage to work hard, stick-to-it and press on no matter what, that helps you achieve your goals. This is the time to push and see what you are capable of.

I would love to hear from you or help in any way. Feel free to contact me:

Dr. Heather Drummond, EdD (Counselling Psychology)

Counsellor * Coach * Professor * Passionate Advocate for Student Success

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