Setting Yourself Up for Success
Bear Psychology podcast
Setting Yourself Up for Success “We are what we repeatedly do. Excellence, then, is not an act but a habit” – Will Durant The year 2020 is upon us and it marks the end of the decade. Millions of New Year’s resolutions will be made; however, the 8% success rate shows we just don’t know how to stick with them. We want to share with you the psychology behind starting new habits, changing old habits, and staying motivated. Think of this as your toolkit for setting yourself up for success – not just in January, but every day! Making behavioral changes: Habits are...
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Holiday Stress and Overspending
Bear Psychology podcast
Holidays can be a stressful time of year. There is pressure to make the perfect dinner, give a great gift, spend time with family members you don’t see frequently, and plan fun family festivities. All of this can leave you feeling stressed, depressed, lonely, fatigued, and underappreciated. The holiday blues is a term that accurately describes the mixture of unpleasant emotions one feels over the course of a seemingly joyous time. Not only can the holidays leave you feeling depleted, you may also be left with an depleted bank account. All too often families feel the need to impress one...
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What is Happiness: How to Pursue it
Bear Psychology podcast
Happiness is something many of us strive for using all the wrong approaches. We distract ourselves looking for the next big excitement, numb ourselves so we won’t feel emotional pain, seek pleasure in purchases, chase status in position or gaining influence or power and treat ourselves with food that we are not hungry for. Anyone who has achieved fame, fortune, status eventually recognizes that more things and more fame do not create any sense of lasting happiness. So what is happiness and does it make any sense to chase it down? I have certainly...
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Addictions: What we can do
Bear Psychology podcast
What is Addiction? Did you know that in the United States alone, 40 million people ages 12 and older abuse or are addicted to nicotine, alcohol, or other drugs? The percentage among the Canadian population is similar. Addiction is a disease that’s usually chronic in nature. It affects how the brain and body function, and it’s characterized by compulsive, or uncontrollable, drug seeking and use even in the face of harmful consequences. Addiction causes changes in the brain, which can be long-lasting and lead to harmful behaviours. Drug addiction is also characterised as a...
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Healing Relationship Wounds
Bear Psychology podcast
Core Relational Blueprints Are Affected by Traumatic Events Have you noticed that traumatic events, like a physical injury, emotional threat, the loss of a loved one, or a life crisis, can often awaken or enhance your sense of fear, anger, isolation, or helplessness? Dr. Diane Poole Heller, an expert in the field of Adult Attachment Theory and Models, trauma resolution, and integrative healing techniques explained that you develop an attachment style in your earliest years which follows you through life, replaying in your intimate relationships, from your lovers to your children to your work...
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Healing-From-Childhood-Trauma
Bear Psychology podcast
Dr. Anna Baranowsky completed an interview with Ande Anderson from Avaiya.com, a company that focuses on personal and spiritual growth. The gifts of your traumatic past interview is part of a program called Healing from Childhood Trauma.
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Suicide: Prevention & Help
Bear Psychology podcast
Every day around the world, one suicide attempt is reported every 40 seconds. Sadly, there is a contagious aspect to suicide, especially in the wake of high-profile deaths. For example, the back-to-back deaths of world-renowned celebrities Kate Spade and Anthony Bourdain was not only shocking, but also had a trigger affect on others who experience suicidal thoughts. In fact, when a public tragedy takes place—especially a high-profile suicide—the risk for deaths by accidents, suicides, and murders significantly increases in the public along with a rise in depression,...
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Understanding Self-Compassion
Bear Psychology podcast
This episode discusses a key facet of recovery: self-compassion. Joining Dr. Baranowksy is guest speaker Frank Pasquil who offers practical self-help videos to aid in healing with trauma. For more information on his work or to access these free resources, go to his website: http://www.emotionaltuning.com/ Dr. Anna and Frank have collaborated before with an entertaining video about shaking to release stress, which you can find on our youtube channel here: https://www.youtube.com/watch?v=iYAVAA10jjs The best method for building your self-compassion is practice! Whether it is meditation, yoga,...
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Relationships and Attachment - What does it mean?
Bear Psychology podcast
Have you ever felt yourself leaning away from relationships when things are hard? This tendency to pull away from partners, spouses, and friends leads to severe isolation which is a gateway to depression, anxiety and stress. This episode discusses how important it is to lean in towards relationships in life as they are a buffer against mental health issues. It is important to choose better, more meaningful interactions with people and to engage in socialization even when it is a by-product of another activity such as learning to lift weights or attending a yoga class. There is kindness in the...
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Sleep: Are you getting enough
Bear Psychology podcast
What Does Sleep Mean for Your Emotional, Physical, and Overall Well-Being? Forming the right habits around sleep is known as sleep hygiene, and although there is no single “best” routine for sleep hygiene, there are some general principles to follow: Go to sleep and wake up at consistent times, even on weekends. Always follow the same bedtime routine. Limit the number of naps you take in a day. Reduce your screen time. Find ways to relax your mind once you are in bed. If you feel that your sleep deprivation is bordering on insomnia, we recommend...
info_outlineThis episode discusses a key facet of recovery: self-compassion. Joining Dr. Baranowksy is guest speaker Frank Pasquil who offers practical self-help videos to aid in healing with trauma. For more information on his work or to access these free resources, go to his website: http://www.emotionaltuning.com/ Dr. Anna and Frank have collaborated before with an entertaining video about shaking to release stress, which you can find on our youtube channel here: https://www.youtube.com/watch?v=iYAVAA10jjs
The best method for building your self-compassion is practice! Whether it is meditation, yoga, inner self-talk or self-inquiry, there is no one method that instantly leads to success. You have to be consistent and open to the changes it could bring to your life.
Understanding Self-Compassion
Did you know the word compassion means to "suffer with?"
When you think about how compassion relates to other people, it can help you to understand how to turn your feelings inward. When you feel compassion for someone, you're understanding and kind to them regardless of if they've failed or made mistakes. You don't judge them harshly.
When you feel compassion for another, it means that you understand how suffering, failure, and imperfection are all part of the shared human experience. Self-compassion works the same way. It means acting with understanding and acceptance towards yourself. Instead of judging yourself harshly or ignoring your pain, practicing self-compassion means recognizing that it's a tough time and asking yourself how you can comfort and care for yourself in this moment.
Here are the three elements of self-compassion according to Dr Kristin Neff, an Associate Professor of Human Development and Culture, who has pioneered research in this field.
- Self-Kindness Not Self-Judgment
When you suffer, fail, or feel inadequate you can practice self-compassion by being warm and understanding toward yourself instead of ignoring your pain or criticising yourself. Self-compassion means you understand that life is about making mistakes and failing and that sometimes life will fall short of your expectations. The key to not getting caught up in self-judgment is in accepting your reality with sympathy and kindness, thereby allowing yourself to experience greater emotional equanimity.
- Shared Human Experience Not Isolation
Have you ever felt frustrated when things don't go exactly as planned? This is often accompanied by an irrational but pervasive feeling of isolation. It feels as if you're the only one suffering or making mistakes. But, of course, the very definition of being "human" means we're all vulnerable and imperfect. So, practicing self-compassion means recognizing that suffering and personal inadequacy are part of the collective human experience.
- Mindfulness Not Over-Identification
Being self-compassionate doesn't mean suppressing your negative feelings or exaggerating them. Self-compassion is a balanced approach that comes from the willingness to observe your negative thoughts and emotions with openness and clarity so that you're mindfully aware. It is important that you're not "over-identifying" with thoughts and feelings; don't get caught up and swept away by negative reactivity.
Follow this link to learn more about Kristin Neff: https://self-compassion.org/
To check out the line of self-healing audiobooks through Sounds True, follow this link: https://www.soundstrue.com/store/
This radio show was aired on Realityradio101.com on Thursday, May 30th, 2019 at 1 pm EDT