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Setting Yourself Up for Success

Bear Psychology Podcast

Release Date: 01/06/2020

Gratitude & Kindness: Easing Holiday Strain this Season with Dr Baranowsky show art Gratitude & Kindness: Easing Holiday Strain this Season with Dr Baranowsky

Bear Psychology Podcast

Un-package how Gratitude, Appreciation and Kindness can help us all navigate this complex and challenging holiday season of 2020. 2020 is an unprecedented holiday season. COVID-19 has taken over the world landscape and changed lives forever. I just put up a 12 x 14 Canvas wall tent in my backyard. I filled it will pillows, blankets and heaters.  It is freezing here, but the tent will make a few visits with those in our pod possible during the winter months. The tent has two large mesh doors and two mesh windows on the sides.  There is enough room, fresh air...

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Recovery Now TRAUMA: Dr. Anna Baranowsky show art Recovery Now TRAUMA: Dr. Anna Baranowsky

Bear Psychology Podcast

Traumatology Institute recently made available a new Audio Self Help Series. "Recovery Now TRAUMA" is the first in the series and addresses the needs of trauma survivors who are seeking self-help guidance to support their recovery.

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Overwhelmed? Stay centered in a chaotic world with Christine Arylo and Dr Baranowsky show art Overwhelmed? Stay centered in a chaotic world with Christine Arylo and Dr Baranowsky

Bear Psychology Podcast

Christine Arylo is an entrepreneur and author of "". She focuses on shifting from overworking and giving too much to empowering yourself to achieve what matters most to you, receive what you need, and breathe. Do you tend to overdo and over-give?  Then join the conversation, and figure out what your drivers are for this behavior, so you can free yourself up to do what truly matters! On Christine's website she asks "?" Select the link below to complete the "Overwhelmed & Over It, Self-Care Quiz" & Find Out How You may be Adding to Your Own Overwhelm, Burnout...

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Building Better Friendships with Shasta Nelson and Dr Baranowsky show art Building Better Friendships with Shasta Nelson and Dr Baranowsky

Bear Psychology Podcast

We need Friends... So why are they so tough to develop and maintain? Join  our Conversation with Friendship Expert Shasta Nelson Shasta Nelson is an award winning speaker and author of books "Frientimacy: How to Deepen Friendships for Lifelong Health and Happiness", "Friendships Don't just happen!" and her business book "The Business of Friendship".  She has developed robust strategies for connecting, developing and maintaining friendships and even how to end a friendship well. I...

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SEX ADDICTION - in-depth conversation with Alex St. John, Natalie Cournoyea & Dr. Baranowsky show art SEX ADDICTION - in-depth conversation with Alex St. John, Natalie Cournoyea & Dr. Baranowsky

Bear Psychology Podcast

SEX ADDICTION? Should you be Concerned? An in-depth conversation with experts Alex St. John & Natalie Cournoyea The numbers are in: 6% of population in the U.S. identify as having a Sexual Addiction. 27,000 people search Google for "sexual addiction" every day. This is a huge number, yet it is still an issue that we don't talk about or understand in the general population or within the therapeutic community.  Unfortunately, at this time there is no significant research on this topic in Canada...

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Elevating Despair - Suicide Prevention, Grief and Healing with Barbara Rubel & Dr. Baranowsky show art Elevating Despair - Suicide Prevention, Grief and Healing with Barbara Rubel & Dr. Baranowsky

Bear Psychology Podcast

Every year on September 10th, individuals and organizations in over 50 countries connect and work together to prevent suicide, by supporting those who are struggling and to help those who are grieving. This year we will address this topic with Barbara Rubel the author of the fictional novel "But I Didn't Say Goodbye – Helping Families after a Suicide".  In her reader-friendly and well researched book, she addresses the loss of her father through suicide in a meaningful and thought provoking read, and discusses WHAT she learned in the process of grieving and...

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COVID Tired|Quarantine Fatigue show art COVID Tired|Quarantine Fatigue

Bear Psychology Podcast

Feeling TIRED during the COVID-19 Pandemic?  Well, there are good reasons why you feel this way. We will start by acknowledging what is happening, learn about reasons why COVID Tired is occurring for so many of us and include ideas of how to deal with the fatigue in meaningful ways. From parents working full-time while educating, cleaning, cooking and entertaining a family; medical professionals who spend time donning PPE to keep themselves and staff safe; or grocery store staff left with the task of ensuring carts are wiped down and shoppers...

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#BlackLivesMatter: The Courage to Speak Out show art #BlackLivesMatter: The Courage to Speak Out

Bear Psychology Podcast

In this episode we pay attention to the deep and traumatic roots of Black Lives Matter and unpack the layers of how to respond effectively as individuals and within communities. I dialogue with mental health professional, Ornge trauma team lead and anti-racism trainer, Tom Walker. After the murder of George Floyd the public outcry continues to be a powerful voice that is awakening the world to the injustice of systemic racism that so many have turned their backs on for too long.   At this critical moment while witnessing continued acts of social...

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Our Shadow and the Unconscious Mind show art Our Shadow and the Unconscious Mind

Bear Psychology Podcast

"The most terrifying thing is to accept yourself fully" – Carl Jung We'll start by recognizing that we are much more than the surface image we present to others while at the same time exploring why for many, we guard our interior world so very carefully, in fear that others will see us for who we really are. It begs the question – Who and what are we really guarding from others, and why? We will discuss what happens when these facades break down, and what we can see more clearly. By breaking down barriers within ourselves we...

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Pain, Power & the Purpose of Lies show art Pain, Power & the Purpose of Lies

Bear Psychology Podcast

We have all lied at some point, and have likely been hurt by others lying to us. Wonder why do we all do it? Why do some people lie compulsively? Have you ever felt a need to lie to pretend things are better than they are or even to gain power or protection? Have you ever felt ashamed of believing a liar or have been badly injured as a result? We have all been there! Let's talk about this complex issue and explore the Pain, Power and Purposes of Lies. We will discuss the motivation and consequences of lying; how to...

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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 conditioned responses, and so to create new habits or change old ones, we must identify our cue that stimulates undesired behavior, and then change our response. Charles Duhigg, author of The Power of Habit states simply we must pick a small action, pair a new habit with an existing habit, and make it relatively easy to do, at least in the first week. Here is a short video clip about identifying the habit and changing your response.

Story-editing:

Another great way to change behavior is by changing your self-story through story-editing. Your self-story is your personal narrative about who you are that guides your behavior. Dr. Timothy Wilson, an expert on story-editing says we should write out our existing story paying special attention to behaviors that conflict with our goals. Next, revise your self-story to incorporate things you would like to change. This reflective writing task can have a profound impact on our personal narratives and instill positive change.

Here are some tips for staying motivated and keeping those changes:

  • Write down your goals
  • Prepare for set-backs
  • Stay positive
  • Don’t forget to reward yourself

“Start each day with a positive thought and a grateful heart” – Roy Bennet

Now that we have addressed making changes, how can we succeed holistically in the New Year?

Starting your day off right and making meaning in your life

  • Engage in gratitude each morning
  • Prepare for your morning the night before
  • Engage in activities that make you happy
  • Take care of your body and mind

Some useful resources:

For more information on staying motivated click HERE

For information on the types of motivation click HERE

For more information on starting your morning off right click HERE

For more information on making meaning in your life click HERE

For more information on why some New Year’s resolutions don’t work click HERE