A self-coaching exercise: Happiness audit

Blog Post No. 52

25th August 2017

Copyright © Renata Taylor-Byrne 2017

A Self-coaching exercise which can improve the quality of your life:

The “Haversack and Balloons” exercise

Introduction

In this blog I am going to introduce you to an exercise that you can do, which is like a visual ‘balance sheet’ of your life at the moment.  It will help you to see if you need to bring more happiness into your daily life!  And it will help to balance self-support against the pressures of life.

I came across this exercise many years ago and found it to be really helpful for lots of people – in particular with students on my stress management courses and counselling courses. It’s a very simple and effective way of checking out whether you have a good balance of pleasurable and nourishing things in your life at the moment.  It’s important to watch that balance, as you need adequate resources to keep you going as you do all those daily tasks at work and/or at home.

Method

Print off a copy of this four-step exercise – shown in green – and follow the simple instructions:

STEP 1: Burdens and responsibilities (tasks, etc)

Write in the white spaces on the haversack those things that weigh you down at the moment:

Haversack image

(If you need to continue on a separate sheet of paper, then please do so.)

STEP 2: List the things that lift you up or raise your spirits

In each of the balloons, write in one thing which makes you feel good, and enriches your life, and keeps you happy on a daily basis.

Ballons image

(Again, if you need to continue on a separate sheet of paper, then please do so.)

STEP 3: Review

Weigh up your stressors and the supports (or balloons and burdens)

As you look at the two different aspects of your life at the moment, (your haversack and your balloons), see what proportion of problems and challenges you have weighing you down, and what proportion of daily pleasures and uplifting experiences you have filled in.

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STEP 4: Your action plan

For a happy and contented life, you need to make sure that you have a roughly equal balance of pressures and supports – or challenges and pleasures.

Your balloons will keep you going (and sane) as you handle all the aggravations life throws at you!

So decide what action you might need to take to increase your ‘daily balloons’ or reduce some of your mental burdens or pressures.

Make a list and commit to take action.

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Review

Reviewing this exercise carefully will show you immediately if you have lots of problems weighing you down, like an invisible knapsack that you are carrying round with you all the time.

It will also show the number of daily pleasures or supports which you have – (your balloons) – to balance those problems out. This balance does affect the quality of your life.

Of course, too little pressure and strain can be almost as bad as too much. You could (theoretically) be having lots of self-nourishing experiences and pleasures, but  too little in the way of challenges to keep you mentally engaged in life, and stimulated. Boredom can be stressful.  We feel happiest when we experience ‘flow’, which means that the challenges in our lives are balanced by our coping capacity.

A valuable way to do this exercise is to share what you have put on your diagrams with a trusted friend or colleague, and if you take turns to talk about your lists, you will both benefit from expressing your current problems, and finding out if you are both taking care of yourselves by having daily pleasures and supports to balance the work you are doing.

Your balloons

As explained above, your ‘balloons’ are the daily experiences which keep you happy and motivated, and supported, either outside of work, or within the work situation.  A helpful list of balloons might include: Solid breakfast; slow and relaxing journey to work; planned daily activities so work load is balanced; tea break or dinner break with friends or work colleagues whose company you enjoy; sipping water at fifteen minute intervals during the day; avoiding sedentary lifestyle, which means get up and move around ever fifty minutes or so; daily physical exercise; listen to relaxing music; dance; write out your problems every day; and so on; and so forth.

Let’s take one example:

Music as a daily ‘Balloon’

Book-cover

Caroline Webb, in her book ‘How to have a good day’ (2016) describes how one doctor (Rakesh) uses music as an essential strategy (one of his daily ‘balloons’) to keep him going when he is on duty in the Emergency Room of the hospital where he works. Describing his job, Rakesh told her:

“You’re constantly handling problems. You don’t have much time, and you never stop moving. In one hour you’re probably making perhaps one hundred or two hundred decisions: which tests to order, where to send a patient, and what interventions are needed. You’re on different shifts – sometimes morning, sometimes nights. A 12 hour shift can turn into a 14 hour shift if something bad happens with one of your patients.”

Rakesh confirms that the job is emotionally draining as well as mentally and physically challenging… And so what he does to keep going throughout a long shift, is that he uses music to shape and alter his mental state.  He says:

“You know that you are going to walk into a full waiting room, and as soon as you walk in you’re going to need to spring into action. So I pump up my energy levels on the drive to work, with music that will do that for me, like some Linkin Park.

”Once I arrive I switch to Reggae music and we have it playing in the background for everyone. It’s sort of happy but also relaxed, which is how I need to feel to perform at my best under pressure.”

His use of music to keep him happy whilst doing a very demanding job, impressed Caroline Webb, who stated:

“One thing I’ve noticed about people who are able to sustain their energy in gruelling jobs is that they know themselves really well. They understand what causes their peaks and troughs, and they know the quickest way to lift their spirits when needed.”

The power of music to uplift you

What is the evidence that music be effective in improving your day? And what does it improve? A review of 23 studies covering almost 1,500 patients found that listening to music reduced heart rate, blood pressure and anxiety in heart disease patients (Bradt & Dileo, 2009: Available online: https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0014029/.

If you doubt that music can change your state for the better, then let me suggest that you have a listen to the following extract from Mozart’s piano concerto No. 23 (second movement) played by Helene Grimaud:

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How did you feel after listening to that short extract? The value of listening to Mozart’s music has been very carefully researched.

Listening to Mozart’s music can help reduce high blood pressure

Mozaet-pictureAccording to a new research report, listening to Mozart and Johann Strauss’s music can help lower hypertension, which means really high blood pressure. Listening to Mozart can not only soothe your mood, but also help lower blood pressure as well as stabilise the heart rate.

The findings showed that listening to classical composers,  Wolfgang Mozart and Johann Strauss (the younger), for 25 minutes, could lower blood lipid concentrations and heart rate.

The study analysed 60 participants who were exposed to 25 minutes of music by Mozart, Strauss or ABBA — a Swedish pop group formed in Stockholm in 1972. Another group of 60 participants were allocated to a control group that spent their time in silence.

The participants who listened to Mozart lowered their blood pressure.  (Specifically, Mozart lowered their systolic [upper reading] BP — the pressure in blood vessels when the heart beats – by 4.7 mm Hg, In the case of Strauss, by 3.7 mm Hg; whereas no substantial effect was seen for the songs of ABBA.  Diastolic [lower reading] blood pressure — when the heart rests between beats — also fell by 2.1 mm Hg for Mozart and 2.9 mm Hg for Strauss.)

Here’s what the researchers said:

“It has been known for centuries that music has an effect on human beings. In our study, listening to classical music resulted in lowered blood pressure and heart rate. These drops in blood pressure were clearly expressed for the music of Mozart and Strauss,” said Hans-Joachim Trappe and Gabriele Volt of Ruhr University Bochum in Germany.

But Mozart’s music had the strongest effect,” they added.

In addition, after exposure to the music of Mozart and Strauss, cortisol levels (which are stress hormones) were found to have dropped more in men than in women.

Quiet music of a slow tempo, and long legato (meaning that the notes are played or sung smoothly and connected together), are regarded as beneficial for the cardio-circulatory system, according to the paper published in the Journal ‘Deutsches Arzteblatt International’.

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I love to do Chi Kung exercises to Mozart music in the mornings; but I also find other forms of music to be uplifting balloons.  Here’a good example:

“Uptown Funk” by Mark Ronson

Kids-cover-of-Uptown-FunkA fortnight ago I heard an amazing sound on Zoe Ball’s BBC Radio 2 music programme, and I enjoyed listening to it so much that this is one of my daily balloons, as it is full of energy and movement.

Here’s Mark Ronson’s official music video for ‘Uptown Funk’ performed by Bruno Mars. By the number of views of the video you can see that it’s pretty popular: (2,623,758,877 views on You Tube).

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Conclusion

If you try the ‘Haversack and Balloons’ exercise, you might find it to be a useful, quick self-coaching tool that can help you search for ways to enhance your daily life-balance. It can help you to produce an Action List for ways to reduce the pressures under which you labour, and to increase those experiences that uplift you and keep you going under pressure.

And if you need some help with this process, please contact me.

Best of luck.

That’s all for now.

Renata

Renata Taylor-Byrne

Coach-Counsellor

The Coaching/Counselling Division

Email: Renata Taylor-Byrne

01422 843 629

(Or 44 1422 843 629 from outside the UK)

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Happiness and relationships research

Blog Post No. 50

10th July 2017

Copyright © Renata Taylor-Byrne 2017

Renata’s Coaching and Counselling blog: What really makes people happy?

A ‘rave review’ of Robert Waldinger’s TED talk

Introduction

It’s very easy for us in the west at the moment, to imagine that having more money, or a better house, more foreign holidays, a great new sports car or higher status at work (like getting to the top of an organisation), will make us really happy.

Bugatti-car

And if we have the right physical appearance, as defined by our culture, this can give people a feeling of confidence and self-assurance. So we obviously put a lot of investment and energy into trying to look our best!

KardashiansBut we did not make up these materialistic beliefs ourselves.  All the relentless advertising messages, and propaganda from the media, create this illusion: Having new possessions will really make life better for us, and guarantee our happiness.

But the truth is that they won’t!

Obviously, if we are desperately short of money, have nowhere to live, or no food to eat, then food, money, shelter and clothing are crucially important for our survival.

But if we do have enough to eat, a roof over our heads, and a way of providing an income for ourselves, then some small improvements may make us slightly happier, but more material stuff is not going to make us a lot happier!

So what really does make us happy, after we have the basic means of survival?

Robert-Waldinger

In this blog, I will give a short account of Robert Waldinger’s TED talk in which he describes a major research study which provides powerful evidence for the conclusion that material things won’t make us happy. This conclusion is based on research that started in 1938, and is still ongoing.

The Harvard Study of Adult development

Picture-of-HarvardSeventy-five years ago, ‘The Harvard Study of Adult development’ was established.  A group of researchers started studying 724 teenagers through to their old age. The participants were from two very different types of backgrounds:

# One group was from the poorest part of Boston: from the most economically deprived and distressed families; and:

# The other group was more prosperous, from Harvard College, and was made up of second year students.

These two groups are asked to respond to questionnaires every two years; are interviewed in their homes; have brain scans; have medical records examined; and have blood taken for testing; and they have been videotaped (as adults) talking to their partners about what is really concerning them. And (in time) the researchers talk to their children as well.

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The research project is still ongoing.  Three directors of research have come, served decades in that role; and the project is now being conducted by a fourth director: Robert Waldinger.  And Dr Waldinger has presented a TED talk which explains the research findings.

So, what does the evidence from this study tell us about what really makes people happy?

Elderly-peopleHere’s what Robert Waldinger states:

“Well, the lessons aren’t about wealth or fame or working harder and harder. The clearest message that we get from this 75 year study is this: Good relationships keep us happier and healthier. Period.”

Good relationships!  Not cars, or cash, or status, or houses, or holidays, or any of that ‘popular’ materialistic stuff.

Waldinger goes on to say that the researchers learned three big lessons about relationships:

Firstly, the more socially connected we are to people, e.g. family, friends, and the community, the happier and healthier and more long-lived we will be. And the opposite applies: Loneliness is toxic. People who are less connected to people than they would like to be, suffer from declining health as they reach middle age, their brain functioning becomes less efficient and they are less happy.

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Secondly, it doesn’t matter what type of relationships you’re involved in; or whether you are partnered or not; or whether you have a large or small number of friends. The research results show that the crucial aspect of our close relationships is the quality. If we are living in the middle of conflict, then it’s really harmful to our health. Waldinger gives the example of high conflict marriages: If there’s no affection present in high conflict marriages, then they are really bad for our health, and are possibly worse than getting divorced.

Happy-coupleHe then states: And living in the midst of good, warm relationships is protective.”

That is to say, protective of our health, of our life expectancy, our happiness.

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Thirdly: The final important lesson that the researchers learned was that not only do good relationships make us happier and healthier, but they also protect our brains. He gives an example of someone in their eighties: If they are in a securely attached relationship, and can count on their significant other person being there to help them in times of need, then their memories stay intact for longer.

And conversely, when people who were in relationships where they felt they couldn’t really rely on the other person to help them, they fared badly, in that their memories deteriorated sooner.

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Happiness reduces physical pain

Couple-kissingIt might seem that physical pain is physical pain, and that is that.  But we have always known that physical pain and emotional pain are mediated through the same nerve networks.  Here Waldinger explains how pain can be experienced in different ways:

“Good, close relationships seem to buffer us from some of the slings and arrows of getting old. Our most happily partnered men and women reported, in their 80’s, that on the days that they had most physical pain, their mood stayed just as happy. But the people who were in unhappy relationships, on the days that they reported more physical pain, it was magnified by more emotional pain”.

That is to say, physical and emotional pain are either additive or subtractive.  So, if you work at achieving a happy relationship, that happiness will be subtracted from any physical pain you subsequently feel.

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Predicting happiness in senior years

Another insight from the research findings was that (on the basis of the information they had accumulated about the men, up to their entering their eighties), when the men had reached the age of 50, the researchers were able to predict who would grow into a happy, healthy octogenarian and who wouldn’t.

They discovered that the people who were most satisfied with their relationships at the age of fifty, were the healthiest at age 80!

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Conclusion

The bottom line of this research is this: If you want to have a life that is happy, now and towards the end, make sure you invest in building happy relationships – or at least one good, happy relationship – now!

Waldinger’s message at the end of his TED talk, is this:

“…Good, close relationships are good for our health and well-being…this is wisdom that is as old as the hills. Why is this so hard to get and so easy to ignore? Well, we’re human. What we’d really like is a quick fix, something we can get that will make our lives good and keep them that way.”

In our western societies, developing relationship skills comes way down our list of priorities: after academic skills, money-making skills, technological skills, medical skills, selling skills, entertainment skills, sports skills, construction skills, accountancy skills, legal skills, creative skills etc. As Barbara Sher said (referring, critically, to American values, which are not dissimilar to those which dominate at the moment in the UK),

If it don’t make money, it don’t count!”

That is to say, all the propaganda of the neoliberal age emphasizes money, money and more money.  And organizational power, or dominance.  And none of these things will actually make you happy!

We now know, unmistakably, from 75 years of powerful research, that what will make us happy, and healthy, is good quality relationships – at least one!

So how do we develop quality relationships?

Traits of a healthy realtionshipAlthough maintaining the quality of our relationships is the key to health and happiness, there ain’t no quick fixes.  You have to work at building relationships!  You cannot buy them ready made!

Werner Erhard used to emphasize that “Successful relationships are based on agreed on goals!”  Yes, that’s right.  Agree on!  That means negotiated between equal individuals.

And Professor John Gottman stresses that you have to work at maintaining a 5:1 ratio of positive to negative moments in your relationships.  So you have to learn how to do that.

As I mentioned in my last blog, Robert Bolton identified twelve specific roadblocks to communication, which, when used, are likely to negatively impact on our relationships with people.

And John Gottman was able to pinpoint four distinctive ways of interacting that can destroy a relationship and he called them the “Four horsemen of the Apocalypse”. Again, you have to learn those insights, and I teach them to my relationship coaching clients.

There are many valuable techniques that we can learn to keep our relationships of a good quality, perhaps the simplest and most apt being the one that Werner Erhard mentioned in one of his seminars on relationships:

“If you want to have a really powerful relationship with anybody, you have got to stop making the other person wrong!”

(Immediately after he said that, someone in the audience piped up: “But Werner, I don’t make them wrong. They are wrong! I just point it out to them.”  You will never achieve a really powerful relationship with anybody unless you learn to stop being critical, sarcastic, condemning, judging, and so on.  And I teach those lessons to my coaching clients).

Creating good relationships can be difficult at times, because it is an art form, and one you have to learn.  And Waldinger states:

“Relationships are messy and complicated, and the hard work of tending to family and friends is not sexy or glamorous. It’s also lifelong.”

But he finishes his presentation with this message:

“The good life is built with good relationships”.

If we were very lucky, we learned great relationship skills from our parents and other family members. If we didn’t, it’s important to not beat ourselves up because of that. But we then may have to learn the hard way, through trial and error and repeated experimentation, until we develop the people skills we need. And it is often impossible to learn what we need to know in this way.  It makes more sense to seek out teaching or training or coaching in these skills, and learn from people who know what works and what does not work.

That’s what my partner and I did, beginning in 1984, attending couples therapy; studying assertive communication; and Werner Erhard’s relationship and communication skills; and then on to studying Dr John Gottman’s approach to relationships, including marriage relationships.

Based on our experience, of learning how to have a really powerful, happy relationship, I can tell you: the effort is well worth it.

We now know, based on the rock-solid findings of the Harvard Study of Adult Development, that investing time and money and energy in developing relationship skills is the most valuable investment that we can make, and will give us the benefits of health, happiness and brain longevity for the rest of our lives.

This is a really great TED talk and I strongly recommend that you watch it in full.

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If you want to learn some of the techniques and skills that various specialists have developed, so that you can enrich the quality of your relationships, and you can have a happier life, then I would be very happy to help you.  Please contact me to discuss possibilities.

Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

ABC Coaching-Counselling Division

Telephone: 01422 843 629

Email: renata@abc-counselling.org

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References

Here is a link to the Adult Development Study website, and there is an interview on it with Robert Waldinger, at CBS ‘This morning’, the television news programme.

http://www.adultdevelopmentstudy.org/

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Coaching for success

Blog Post No. 49

16th June 2017

Copyright © Renata Taylor-Byrne 2017

The power of coaching to transform your life, at home or in work

Introduction

In this blog I want to describe one of the advantages and one of the disadvantages of having coaching, and what the coaching relationship uniquely offers.

There are many advantages to having coaching but I want to mention one of the most powerful advantages.

One of the top advantages of being coached

Being listened to, fully and sensitively, by someone who will respect your boundaries, and not try to impose their world view, or values, on you, and who is a skilled and effective listener, is a wonderfully relaxing and stress-reducing experience. The deceptively simple process of being listened to properly (meaning actively) helps you to return to the confident person you once were when you were younger.

“To excel at the highest level – or any level, really – you need to believe in yourself, and hands down, one of the biggest contributors to my self-confidence has been private coaching.” Stephen Curry

You may think: “Surely most people listen to each other properly. What’s the big deal about being listened to by a coach?”

People-skills-coverWell, my research shows that most people do not know how to listen effectively.  They most often engage in interruptions of the speakers concerns.  Perhaps I should give you some examples of those kinds of ‘roadblock’ to communication.

Robert Bolton (1979) listed twelve of the most common ‘roadblocks to communication’ that people regularly use when communicating with each other. Here they are:

  • Criticising
  • Name-calling
  • Diagnosing
  • Praising evaluatively
  • Ordering
  • Threatening
  • Moralising
  • Asking excessive or inappropriate questions
  • Advising
  • Diverting
  • Using logical argument, and/or
  • Reassuring

handshake-imageThe first four responses are judging responses; the second four are ways in which people send solutions to you; and the final three responses are ways in which the ‘listener’ is avoiding your concerns.

These roadblocks are particularly unhelpful if the speaker is under any kind of stress; and these bad habits are used a lot of the time in conversation. So that’s why talking to friends and family has limitations. People send roadblocks in their communication with each other and don’t realise they are doing it.

Why coaching is different from ordinary conversation

When you hire a professional coach, you have the chance to fully express yourself, knowing that you will be fully listened to with no road blocking of your communication.

The specific active listening skills that the coach will use, are as follows:

# The coach reflects back to you what you have told them, to ensure accuracy of understanding and for you to hear what you have on your mind. The simple act of telling a coach what your current challenges or goals are, externalises what is going on in your mind, and is very good for reducing stress.

Mehrabian-picture

Our brains are designed to deal with incoming information, and to act on the basis of the information they receive. They are not designed for rumination (endlessly recycling information).

The act of expressing yourself is very good for you and frees up a lot of stored energy. Being understood by another person, and having your feelings felt by them, is therapeutic.  Reflective listening by the coach helps you to know yourself better, and to feel understood.

# Summarising the main points, is another aspect of the coach’s approach to active listening.  Your coach will summarize what you are saying at intervals, to keep you on track.

# Clarifying your concerns or goals also helps.  Some goals may become apparent as you express yourself, and clarifying what you want is an essential part of the listening process.

The process of active listening helps to build a relationship of trust between you and your coach, as the coach gives evidence of their attunement to you and their empathy. This is also an important constituent of the coaching process.

The listening skills described above can be found in one of the best books I’ve read in the area of human relationships. This is titled, ‘People Skills: How to assert yourself, listen to others and resolve conflict’, by Robert Bolton PhD. It took him ten years to write, and you can tell!  It is superb, full of wisdom, and an invaluable manual on how to communicate properly with people. I strongly recommend it.

What about the disadvantages of having coaching?

The conditions under which you may be offered coaching, (for example in the workplace), make a difference as to whether you will get the full benefits of coaching.

For example, you may be ordered to receive coaching as part of your job. But this won’t necessarily work for you, or for the company involved.  Indeed it may not even be coaching, properly speaking!

Jenny-Rogers-bookJenny Rogers is an executive coach with more than 25 years’ experience, and her clients are usually senior leaders from a wide range of organisations. She has also trained many hundreds of coaches and managers in coaching skills.

In her book ‘Coaching skills: A handbook’ (2004) she describes what she does when she is asked to coach someone in an organisation. She always makes sure that the potential client wants to have the coaching, and she has a half-hour meeting in private with the employee.

I cannot work with a reluctant client”, she states: (page 166).

The client needs to trust the coach, and she goes on to say:

I know how impossible it would be to create trust if the client believes the process is about assessment – a completely different process”.

Why won’t it work to have coaching if you are reluctant to take part, and see no value in the process?

Firstly, you can take a horse to water, but you cannot make it drink.

Secondly, people read each other’s emotional state and intent non-verbally, using ‘mirror neurons’, and a coachee will know, non-consciously whether they are being deceived or manipulated!

Thirdly, people have told me that it can be a humiliating experience: because the lack of choice in the process indicates to the employee that their managers have little respect for the employee’s professional integrity and work expertise.

Fourth, a person who is ‘assigned to the role’ of coach is not the same thing as a person who is committed to the growth of others.

The process of coaching won’t work if you don’t want to try it out with all your heart; or if the coach is not a real coach; or the process has a hidden agenda! (The coach has to establish a trusting and supportive relationship with you for it to work).

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What coaching does for people

So what do the best coaches do?

jULIE-STARR-BOOK-COVERJulie Starr, a highly respected coach and consultant, wrote the book ‘The Coaching manual’, which was one of the set books on my Coaching Diploma course!  In it she states that:

 “If you imagine yourself being coached, you will perhaps appreciate why so many engage the services of a coach. This person, your coach, will listen to you with a curiosity to understand who you are, what you think and generally how you experience the world.

“Your coach will reflect back to you, with the kind of objective view that creates real clarity. What’s most important during that conversation is you, your success, happiness and ultimate fulfilment. Having worked to establish what exactly you want to achieve from coaching, these goals and objectives become the focus of the conversation.

“As a consequence, the only agenda happening in the conversation is your agenda, which your coach will often guard more closely than you do…

“When things don’t go well your coach supports you. When you experience success your coach celebrates your achievements. Your coach will also help you to pinpoint exactly what you did that worked so well, so that you can do it again.

“A coaching relationship is like no other, simply because of its combination of objective detachment and commitment to the goals of the individual. Little wonder then that so many people are finding that coaching relationships can help them develop and learn in ways that enable them to have or achieve what they really want.”

Conclusion

In this blog I have described one of the key skills used by a good coach: active listening! I have also explained the advantages of having a coach, and clarified why being coached has to be actively chosen by someone, or the trusting relationship, on which coaching is based, can’t develop. Finally, the unique features of a coaching relationship have been described.

Here is a great TED talk by Patti Dobrowolski called ‘Draw your future – take control of your life’ (‘Best TED talks 2015’) in which she explains a simple but very powerful way of finding out how you can improve your life for the better.

Please take a look and see if this is of any use to you.

Contact me if you want to experience the benefits of being coached, and to bring more happiness, peace and self-confidence into your life.

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Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

ABC Coaching-Counselling Division

Telephone: 01422 843 629

Email: renata@abc-counselling.org

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Goal setting and achievement

Blog Post No. 50 (was No. 1 – Series B)

Posted on 4th May 2017 (Originally posted on 20th July 2016)

Copyright © Renata Taylor-Byrne 2016

Renata’s Coaching & Counselling blog: Why bother setting goals? Why not just go shopping instead – have a bit of retail therapy?

renata-taylor-byrne-lifestyle-coachPeople love to be distracted! Makeovers, new clothes, new cars or houses, holidays and other material goods or experiences can be very pleasurable distractions in the short term. But there is one big drawback which you’ll never hear about from the media.  Here it is:

# As human beings we get ‘habituatedto new things in our lives. This means that we get used to new things and the glow wears off very quickly, and we start to feel dissatisfied again.

Have you noticed how children quickly get used to having presents given to them? Have you noticed how soon you can adjust to new furniture, or a new car? Or a new relationship?

What a shame that is, after what they cost us!

Distractions are very poor substitutes for the achievement of meaningful goals!  Let me explain:

# Achieving goals is a deeply satisfying activity for humans, and research has shown that our brains release a feel-good hormone when we achieve them. We have that sense of achievement for the rest of our lives – no-one can take it away from us. Each time we remember it, we feel good and we know the hard work we had to do to achieve it.

Image result for image for brain tracey and goalsI have had the privilege for years of seeing the happiness and sense of achievement shine out of clients’ faces when they achieve their goals.  For example, I have helped many students to achieve their academic qualifications, at the end of a course which has been a tough battle for them; but they made it through! I was so proud of them, and they wisely took pictures at their presentation events so they could treasure the event for the rest of their lives and show them to their families.

That warm glow lasts for the rest of our lives! And you can’t buy it on Oxford Street or on any other high street in the UK or your local supermarket.

And this warm glow is experienced no matter whether your goal is related to your work, your home life, your relationships, your academic study, your hobbies, etc.

So how can we achieve our goals?

Athletes involved in sports or other areas of life have coaches to help them achieve their goals and win competitions. They know they can’t do it all on their own. They know the value of focus and constructive feedback, and how efficient and effective it can be.

But in ordinary life, people have just as many challenges, because they face the tasks of holding down a job, and/or raising a family, managing their relationships, and/or creating a career for themselves, handling health problems, caring for other family members, organising social events and many other tasks.

They also have information being bombarded at them, 24/7, from different directions. So it can be very easy to get confused and lose contact with themselves. That’s when hiring a coach/counsellor will help you focus on:

  • Where you are now in your life
  • What you specifically want to gain or change
  • What you can change and what you can’t
  • The specific steps you can take to improve your life
  • How to persist with taking those steps
  • Models and techniques you can learn to keep your head above water.
  • How to create the kind of life you want for yourself in the future.
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ABC Coaching and Counselling Services

The coach/counsellor uses their skills and training to help you create a better life. With their support and knowledge of how to release your potential, you get to step out of your daily routine and figure out where you are headed.  And, also to check out with yourself if this is what you really want.

You may want to change your job, or some aspect of your relationships, achieve further training, or take a searching look at where you are going in your life. With the help of a coach/counsellor you can identify the experiences you want and make changes which will last the rest of your life.

And the effects will last longer than the new hairdo or CD you bought, or that new mobile app you wanted. Your warm glow of achievement, when you achieve a valued goal, will be a treasured part of your life.  And remember – you can’t buy it at Sainsbury’s!

Do you want to give it a try and find out the truth for yourself? We are geared up to work with you to bring valued changes into your life, so contact us for help and support.

Best wishes,

Renata

Renata Taylor-Byrne

Email: renata@abc-counselling.org

01422 843 629

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Post Traumatic Stress Solutions

Blog Post No.155 (was 119)

Posted on 4th May 2017 (Originally posted on Saturday 21st February 2015)

Dr Jim’s Counselling Blog: A counsellor blogs about ‘Living in the Present’… And Processing the Past!

Copyright © Jim Byrne, 2015

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A fly in my ointment

drjim-counsellor9About one week ago, I got up, ate my breakfast, meditated and did my physical exercise, as normal.  But something went wrong.

Just before I mediate, I am in the habit of reading some ‘thought for the day’ from a Zen source.  On that occasion, I read a quote from Chögyam Trungpa.[1]

This is what it said:

“…Once you begin to deal with a person’s whole case history, trying to make it relevant to the present, the person begins to feel that he has no escape, that his situation is hopeless, because he cannot undo his past.  He feels trapped by his past with no way out.  This kind of treatment is extremely unskilled.  It is destructive because it hinders involvement with the creative aspect of what is happening now, what is here, right now…”

This quotation was concerning for me, because it seems to support Dr Albert Ellis’s advice to “forget the god-awful past” – which I have rejected several times in recent years, in various pieces of my writing.

Dealing with tensions and contradictions

As a principled practitioner and researcher, I therefore felt obliged to address this statement by Trungpa; to investigate it; to see how it is constructed; and to come to some kind of resolution of the tension between Trungpa/Ellis, on the one hand, and myself on the other.

front-cover7I was very busy during that period, for perhaps the past two weeks – with much of my time going into editing my revised autobiographical novel.  (See Metal Dog – Long Road Home***)

Yesterday, I completed the current editing task, and today I wrote a little 29-page paper on the question of which is supportable: the suggestion of ‘forgetting the past’; or the suggestion of ‘processing the past’.

Please see: Personal history and the mind of the individual counselling client. The (frequent) importance of processing the past in counselling and therapy.***  

In this little blog post, I want to take Trungpa’s quote apart to see what it is made of.  Let us begin with the first element:

“…Once you begin to deal with a person’s whole case history, trying to make it relevant to the present, the person begins to feel that he has no escape, that his situation is hopeless, because he cannot undo his past. …”

This statement is:

(a) Not in line with my clinical experience. I could, given the time, write up lots of my client cases to show that many of my clients experienced dramatic levels of relief once they had finished processing some past, traumatic experience.

(b) Misleading.  The second clause – “…trying to make (the past) relevant to the present…” – is not a therapeutic task that has ever been proposed by any of the major therapists that I have studied.  This is either a misunderstanding or a red herring presented by Trungpa.

(c) Unsupported.  Which person “begins to feel that he has no escape”?  Certainly not any of the many individuals that I have helped to process their old traumas.  They have a very specific form of escape.

(1) They find and confront the troublesome past experience; and, simultaneously:

(2) They find a way to re-frame that old experience, so it does not seem so daunting; painful; impossible to bear.

(3) Once they have digested/re-framed the old, troublesome experience, they can let it go, and move on with the rest of their lives.

See my paper on ‘Completing your experience of difficult events, perceptions and painful emotions’.[2]

(d) Unclear.  Who is this person who “feels trapped by his past with no way out”?  Certainly not me.  (See my papers on processing my own childhood traumas, in Byrne [2009][3] and Byrne [2010][4]).

(e) Not about any known therapy.  The process which Trungpa describes, which he says “is destructive” is not a process that corresponds to any form of psychotherapy that I have ever encountered.  There is nothing to stop any client in CENT counselling from being in touch with the present moment, immediately before, and immediately after, their attempt to complete and re-frame an old experience.

An additional argument…

Trungpa goes on, in the next paragraph, to say: “As soon as we try to unravel the past, then we are involved with ambition and struggle in the present, not being able to accept the present moment as it is”.

Again, this does not correspond to my experience.  Whenever I have worked on processing old childhood traumas, I was perfectly able to accept the present moment as it was.  (I have been meditating since 1980, and striving to ‘live in the present’).

Let us look at one of my recent cases.  It should be of interest to Trungpa that I worked with one woman who had a hugely traumatic family problem dating from her childhood (when aged about seven years onwards), which we reviewed, processed, and I helped her to reframe it – in just three sessions of 45 minutes of counselling.  At the end of this process, she declared that she was ‘done’ – but that she would join a Meditation Group and continue to develop her sense of having been ‘washed clean’ by our therapy work together!

Certainly it is true (as Trungpa says) that processing the past involves struggles, but they are struggles that are well worth undertaking and completing, because they allow you to live more fully in the present when you have burned out the old hurts and pains in the (largely non-conscious) basement of your mind.

I have written an eBook on how to face up to traumatic memories of past experiences, and to process them, digest them, and burn them out, so they can be filed away in an inert file in long-term memory, from which they can cause you no further disturbance.  Her are the details:

NTS eBook No.5 – Facing and Defeating your Emotional Dragons: How to process and eliminate undigested pain from your past, by Jim Byrne

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Finale

It may well be that every philosophy of life contains its strengths and weaknesses.  Trungpa and Ellis are illustrations of that hybrid nature of philosophies of life.

So, by all means, try to live in the present moment; try to engage in ongoing mindfulness as you go about your day.  But if you are troubled by emotional (or physical) symptoms which may be connected to childhood, or early adult life trauma, then by all means engage in the struggle that is required to process and re-frame those traumas, so you can free your energies for a more enjoyable life in the present moment.

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That’s all for now.

Best wishes,

Jim

Jim Byrne – Doctor of Counselling

ABC Counselling and Psychotherapy Division

Email: drjwbyrne@gmail.com

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[1] Chögyam Trungpa, The situation of nowness, in: Josh Baran, 365 Nirvana: Here and Now.  Element/HarperColins.  2003.

[2] Byrne, J. (2011) Completing your experience of difficult events, perceptions and painful emotions.  CENT Paper No.13.  Hebden Bridge: The Institute for Cognitive Emotive Narrative Therapy.  Available online: https://ecent-institute.org/e-cent-articles-and-papers/ 

[3] Byrne, J. (2009) A journey through models of mind.  The story of my personal origins.  CENT Paper No.4.  Hebden Bridge: The Institute for CENT. Available online: https://ecent-institute.org/e-cent-articles-and-papers/

[4] Byrne, J. (2010) The Story of Relationship: Or coming to terms with my mother (and father).  CENT Paper No.10.  Hebden Bridge: The Institute for CENT.  Available online: https://ecent-institute.org/e-cent-articles-and-papers/

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Reduce stress – increase energy

Blog Post No. 48

1st May 2017

Copyright © Renata Taylor-Byrne 2017

Renata’s Coaching & Counselling blog: A star technique for saving your energy: Wiping the slate clean each day

Introduction

Every day we all are involved in the business of energy management, (physical and mental) whether we are aware of it or not, as we juggle different tasks, time pressures and negotiating with other people. We are all expected to engage in ‘multi-tasking’, which is actually virtually impossible, but the pressure of life is certainly intense.

1-Man-workingSo how, in such a demanding environment, do we manage our energy successfully? So that we optimise our productivity, but conserve our energy and protect our physical and mental health.

What I know is that if we don’t manage our energy carefully, we become the victim of burnout and stress, and unhappiness and ill health, and who wants that?

One successful energy-management strategy

Here is a great suggestion from Ralph Waldo Emerson:

Finish every day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in.

“This day is all that is good and fair. It is too dear, with its hopes and invitations, to waste a moment on yesterday”.

When I was a tutor in a college, I had a variety of challenges to face every day in my job, just like everyone else has to face in their jobs. I needed a very high energy level to keep going in the face of the challenges at work, and to adapt and adjust to the needs of the different learners I worked with.

To preserve my energy, so that I could face the following day’s work feeling refreshed, I developed a strategy that served me well for a long time and I want to pass it on to you.

Whiteboard-image-6Each day, at the end of the final teaching session, I would wipe the whiteboard clean of all the information that was on it, and I would remember all the outstanding events of the day, good and bad, and wipe them away in my mind at the same time.

I wiped away my hopes for successfully getting information across to people, and disappointments and mistakes.

This left my mind, and the whiteboard, empty and this action created a calm, white, clear mental space on which I could start anew, again, the following day. After all, I couldn’t change what I had done (or hadn’t managed to do). I could only learn from my experience.

I call this my ‘blank slate’ technique.

Goethe-2The other aspect of this approach was this: I was asserting my boundaries with my job. In other words, I was taking responsibility for managing upwards.  I was not allowing myself to develop ‘leaky boundaries’ through which outside forces could use up my precious reserves of energy!

The ‘Blank slate’ technique is a very powerful, effective visualisation process. It requires effort, determination and  insistence that ‘it’s over!’  But it works only if you work it!

Quality recovery time

Once we have finished work, (if we want to return to our work the following day with strength and vigour), we are then into ‘Quality recovery time’.

Swimming-athlete-3 Some years ago I found this idea was used by Olympic athletes. After they had been working on the skills they wanted to develop, then they needed time to rest and recover. The human body needs proper recovery for sustained and improved performance, for development, and even for preventing injuries.

For those athletes, the athletic skills practice time and the recovery time were a partnership – they were absolutely intertwined, if you wanted to become really accomplished in what you were doing. Their conviction was that, if you neglected your recovery time, your ability to sustain high levels of energy to achieve your goals would quickly run out.

Quality-recovery-4

Part of quality recovery time is mentally and physically completing the day’s work, whether paid or unpaid, and then moving into regeneration of our energy: getting the most nutritious food we can afford; having a decent night’s sleep; having a mental break; spending time with our loved ones; and generally recharging our batteries.

Boundaries between work and quality recovery time are essential, and people can be very vulnerable if they don’t create boundaries. Their employers will not do it for them: I recently read of an American estate agency that has moved into London, and insists that its staff answer their mobile phones in the middle of the night, if a client wanted to speak to them or make an enquiry about a house purchase.

The agency is proud of their customer service! What about the mental and physical health of their employees? This is arrant exploitation of people’s need for a job.

Far from being a good form of work/life balance, this employer is only interested in work/work imbalance.

Work-life-balance-7

Conclusion

If you want to have a good quality of life; to have real work/life balance; and to preserve your physical and mental health in the process, then there is no alternative but to create our own boundaries between work and recovery time.  This is also necessary if you want to be creative and productive in your work time!

Thinking back to my ‘blank slate’ (or ‘blank whiteboard’ technique), if you learn to use this technique at the end of each day, this will ensure that you don’t leak lots of energy away when you need to be into quality recovery time.

What you need to create is some physical representation that the end of the day’s work has arrived (like my cleaning of the white board).  An example would be creating a clear desk; or unplugging a piece of equipment; or putting your diary in a locked drawer; etc.

There is a lawyer in a novel by Charles Dickens who, when he got home after a day’s work, would spend a long time washing his hands, getting rid of the accumulations of the day’s work from his body and, symbolically, from his mind.

Reflection and leaky boundaries

Leaky-boundaries-image

Reflecting at regular intervals on how happy you are with your work/life balance will give you valuable clues as to whether you are managing your life energies in the best way for you.

If you are aware of leaky boundaries in your life, and are giving your energies away to others, (without your full consent), then you could consider the strengthening skills of assertiveness and negotiation.

Strengthening these skills will make you happier and more confident as you manage your life in the face of pressures from others (and pressure from your own Inner Critic).

Brene-brown

Contact me if you want to learn some very useful techniques for managing your energy for better work/life balance; for increased creativity and productivity.

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Best wishes,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

ABC Coaching-Counselling Division

Telephone: 01422 843 629

Email: renata@abc-counselling.org

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Daily Resilience–boosters for you

Blog Post No. 46

31st March 2017

Copyright © Renata Taylor-Byrne 2017

Renata’s Coaching & Counselling blog: Daily resilience–boosters for you

Introduction

Do you want to be more resilient? To stand up to the pressures of your daily life more vigorously and powerfully and energetically?

Tennis-starIn this blog I am going to summarise some findings from research conducted on athletes, which can help us build our resilience in the face of all the hassles and challenges we can face at work each day.

An explanation of micro-resilience at work

Micro-book-coverBonnie St. John and Allen Haines wrote a book called ‘Micro-resilience’, and in it they summarise this research finding: Dr James Loehr (a sports psychologist) wanted to understand why there were hundreds of athletes who were on international tours, but there were only a few who regularly won the tournaments and trophies. He wanted to know what the difference was between these two sets of athletes.

Loehr put heart rate monitors on a selection of the two different sets of tennis players – the ‘winners’ and the ‘also ran’s’ – and discovered that the top tennis players were able to very speedily recover their energy and positive focus after having played shots.

As they were returning to the baseline in the tennis court, or to the side of the court, they used particular strategies to recover their energy, focus and motivation.

These top-players very quickly returned their heart rates to normal – much more quickly than their less successful competitors. Here was the crucial part of what Dr James Loehr learned:

The further he went down the list of seeded players, the more dramatic the differences were. Those at the bottom of the list (the less successful tennis players) employed none of these rejuvenating behaviours….”

“They stayed keyed up, tense and even distracted in the sixteen to twenty seconds that normally elapse between a point scored and the following serve.”

The power of ‘mini-recoveries’

He discovered that by the final set of a 3 hour tennis match, the player who had been using small, imperceptible ‘mini-recoveries’ in-between the points, was much more likely to succeed in the tennis game than the players who did not use such strategies.

So Dr Loehr created something called the ’16 second cure’ and this consists of focusing exercises and relaxation techniques that help the players, who are under intense pressure, to do the following things:

“…shake off mistakes, release tension, and project a positive image to their opponents…”

And this strategy has now been taught by tennis coaches throughout the world.

How this research finding can help people in all types of jobs

We can all use this research insight in any field of work.  Each day, any of us can experience periods of intense pressure, quiet times and a whole range of experiences in-between. We also have a constantly changing selection of people to deal with and respond to. How can we keep going so that we aren’t totally washed out by the end of the working day?

Power-of-full-engagment-coverDr James Loehr created the concept of the ‘executive athlete’ after these research findings, which he wrote about in his book ‘The Power of Full Engagement’ (2003) with T. Schwartz.

This very successful use of energy management strategies by athletes can be transferred to other working environments, if we adapt them appropriately.

Micro-resilience techniques to help us stay in control

If you experiment with using some of these strategies – listed below – to keep you going during the day, you will find that your energy level is higher and you won’t feel as drained.

I used these techniques during my career as a college tutor, and there are also techniques from Bonnie St. John and Allen Haines’s book. (Bear in mind that if you are working in exploitative work situations, you will need help from your union as well as these self-management strategies. The union’s specialist form of protection is necessary as it will be beyond your capacity to fully defend yourself if your energies are drained from: bullying management tactics; zero hours contracts; wages below the minimum wage, and/or unhealthy work environments).

Here is a little selection of just seven such strategies; and I teach many more to my coaching-counselling clients:

1. The Yoga ‘Death pose’

Picture-death-poseFirst, let us look at the ‘death pose’ from yoga practice.  This is an amazingly effective way to recharge your batteries, and is very good for your back. If you have you own office or there is a vacant room, simply lie on the floor for 10 minutes with a book (of, say, two inches thickness) under your head (as a ‘hard pillow’). Put your arms down by your sides. Clear your mind of any stress or strain, worry or preoccupation.  Breathe deeply into your belly, and relax.  Stay still, and close your eyes if you want to. Any ideas that arise in your mind should be gently brushed away.  After 10 minutes, very slowly sit up, and then stand up. This will refresh your body and mind at the same time.

Benefits-death-pose-callout

2.The  seated Tin Soldier/Rag Doll Relaxation Exercise

Whilst sitting at your desk, after about 30 or 40 minutes of intense concentration, you will need a break.  Sometimes you will need to get up and move around (as sedentary activity is very bad for you, physically and mentally!).  But sometimes you can relax while you are sitting down.  One way to do that is to use the ‘Tin soldier/Rag doll’ exercise.  This is how it goes:

Tense your body, arms, and face as much as possible for a couple of minutes. Really feel the tension in your body. Imagine you are made of tin, and are very stiff and unbending. (The ‘tin soldier’ phase).

Then slowly, slowly let all the tension drain out of your body, and change yourself into a rag doll. Feel yourself melt into the chair. Relax all your muscles – your thigh muscles, feet, arms, hands and fingers, stomach and jaw, and facial muscles.  Let your arms hang down by your sides.  Let your head fall, and your shoulder slump. (The ‘rag doll’ phase).

Sit with the feeling of complete relaxation for a few minutes (say, five or six).  This will be really good for your body and mind – to say nothing of your productivity, creativity and focus.  In the process, you will be switching on your ‘relaxation response’ which is (to get a bit technical) the parasympathetic branch of your nervous system.

3. Have a quick, healthy snack to boost your blood sugar level.

By eating a small amount of nuts and seeds (for example) you boost your blood sugar level which helps with willpower, and energy during late morning or late afternoon meetings or other challenges.

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4. Have a short walk

Get out of the building, to change your environment. Just a ten minute walk will put you in a different space (mentally), but in particular, it’s really valuable to get out at dinnertime (lunchtime).   You will feel mentally refreshed and have more energy for your work in the afternoon. Seeing trees and experiencing fresh air will boost your energy. Recent research shows that taking a stroll through a natural setting can boost performance on “tasks calling for sustained focus”: “Taking in the sights and sounds of nature appears to be especially beneficial for our minds.”

5. Write it Out!

If you’ve had a draining, difficult interaction with someone in work, and you are still reverberating from it, then when you are at your desk (or workstation), write down what happened and how you felt about it.  Writing it down will get it out of your head and give you a chance to cool down. Later you can then reflect on what happened.

(If you are unable to write anything down, simply name the emotions that you are going through, in your mind.)  This is a technique that is called “labelling” and there is a New England head teacher (whom St John and Haines describe in their book) who uses this technique when she has confrontations with parents and teachers.

“When she tried labelling, Kathleen noticed that it increased her sense of control. Now, unbeknownst to her guests, Kathleen’s notes during confrontational meetings not only cover action steps and follow-up items but also descriptions of her emotions during each encounter.”

Dr Daniel Amen, who is an expert on brain-scanning techniques, says: “Often, just naming a thought takes away its power”.

Or as Dr Daniel Siegel says: “You have to name it to tame it!”

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6. Using your sense of smell

Cinnamon

Scents are very powerful. Dr Joan Borysenko, who was one of the pioneers of  integrative medicine and worked at Harvard medical school, stated: “Certain scents can cut right through an emotional hijack. For example, cinnamon, vanilla and nutmeg.” These scents affect our limbic system and relax us very quickly. This finding was confirmed by Dr Daniel Amen, in his book ‘Change your brain, change your life’:

“Because your sense of smell goes directly to the deep limbic system, it is easy to see why smells can have such a powerful impact on our feeling states. The right smells likely cool the limbic system. Pleasing fragrances are like an anti-inflammatory”.

So, having small samples of spices, perfumes or sweets, in your work environment, which have really comforting associations for you, can give you a quick boost of energy.

hardcastle-crags

7. Images from nature can calm us down

Finally, having pictures of scenes from nature around us will have a beneficial effect on us, even if they are just on our screensaver or on a poster on the wall. Or in a frame on our desk or workstation.  Just looking at photos of nature in a quiet room can give us a greater mental boost than walking down a busy urban street.

Dr Marc Berman and researchers at the University of Michigan had participants take a break for 10 minutes in a quiet room to look at pictures of a nature scene or city street. They found that mental performance improved after the nature break, even though the images were  only on paper. Although the boost wasn’t as great as when participants actually took a walk among the trees, it was more effective than an actual city walk.

Conclusion

Balancing our stressful working days with micro-resilience techniques- like the seven outlined above – will make us happier, increase our energy, and improve the quality of our lives.

Why not experiment with them, and see if any of them work for you!

If I had more time and space I could teach lots more of this stuff to you.

Best wishes

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

ABC Coaching-Counselling Division

Telephone: 01422 843 629

Email: renata@abc-counselling.org

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References

Loehr, J and Schwartz, T (2003) The Power of Full Engagement. New York. Simon and Shuster.

St John, Bonnie and Haines, Allen (2017) Micro-Resilience: Minor shifts for Major Boosts in Focus, Drive and Energy. London. Piatkus.

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Continue reading “Daily Resilience–boosters for you”

Ten reasons to get a lifestyle coach

Blog Post No. 45

22nd March 2017

Copyright © Renata Taylor-Byrne 2017

Renata’s Coaching & Counselling blog: Ten reasons why having a coach makes you stronger and happier

Introduction

RihannaI like lists, and I thought you might like to see this list I have created about the value of having a coach. Some people may well feel that they are not entitled to have a coach. I don’t think Rihanna, Britney Spears, Gwen Stefani, Serena Williams or Andy Murray would agree with them.

It may be difficult to believe that coaches can strengthen you in the face of your current problems, and get you on track in your life, or you may be convinced that having one won’t help you to make you happier or achieve your goals. But here’s a list of what they actually do for people:

When you have a coach

  1. You now have an ally – someone totally focussed on helping you identify the goals you want to achieve, or skills you want to develop, so that you can be much happier about what you are doing with your life. They provide a secure, benevolent mirror, to help you ground yourself in an ever-changing world. This immediately can be reassuring and reduce stress.
  2. They bring their skills and knowledge with them, and those assets are now available for you. You have the benefit of their years of experience and tried and tested learning strategies.
  3. They get you speaking about your vision for your life, or the changes you want, in a way which you can’t do very easily on your own. We find it very hard to “get out of our own minds” and see our lives objectively. A coach can help us do that.
  4. The coach has solved a lot of their own stress problems and can show you how you can make life less stressful for yourself.
  5. They listen to you and respect you in a way that you may not have experienced before. It’s like being a plant and suddenly the sunshine comes out, and you can feel yourself growing and getting stronger. That’s how I felt with two of the American Forum leaders who coached me as part of the Landmark Education courses. They were priceless experiences!
  6. Coaches tell you the truth about your skills and how you are utilizing them. Unlike your friends, they don’t need your approval, and have no reason refrain from being quite factual and scientific in their observations about your behaviours and attitudes. They tell it like it is. But they should always be constructive and supportive when giving feedback.
  7. At times, life can be very tough and we can forget the problems we have faced in the past and successfully overcome. We can become discouraged and lose hope.

But a coach is there to show you that your motivation can be re-energised in a flash, by reminding you of your successes in your life so far. They can also show you how your thinking may become one-sided, unscientific, and failing to acknowledge all the good things there are in life that can help you.

  1. A great coach will discourage you from being an escapist. They will spell out clearly the lifestyle choices that you will need to make to achieve your goals, and to become stronger mentally and physically, so that you have the energy to achieve them.
  2. Coaches research and analyse the latest information being released about how our brain works, new problem-solving strategies, how crucial nutrition and exercises to your mental and physical well-being, and how to protect yourself from social and environmental hazards.
  3. Your ‘Inner Critic’, if it is not controlled, can sap your energy and hijack your attempts to change your life for the better. Your coach can help you to become aware of it, and to develop ways of stopping it undermining your self-confidence and self-concept, and shrinking your life.

Renatas-coaching-div2That’s all for this week.

I hope you find a good coach to help you to become all that you could be.

Take care,

Renata

Renata Taylor-Byrne

Lifestyle Coach-Counsellor

ABC Coaching-Counselling Division

Telephone: 01422 843 629

Email: renata@abc-counselling.org

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