Reflections at a milestone / mini lesson in Cognitive Behavioural Coaching

I just finished my twelfth hour of coaching, a core component of my Master’s degree in Applied Positive Psychology and Coaching Psychology.

Frankly, I feel elated. But when I thought “I’ll write a blog about this feeling,” my inner critic leapt up and shouted “OI! You should be doing coursework! Don’t let one victory make you complacent! You are still WAY behind!”

This reaction made me laugh, because the aspect of coaching that has resonated most with me so far is the concept of ‘performance inhibiting thoughts’, or PITs. We all know them, those cranky little digs we give ourselves about the things we ‘should’ or ‘must’ do, or the reminders that we are ‘always’ doing this, or that someone else is a big fat so and so, and as far as you’re concerned that’s that.

Since I’ve learned about them I’ve been calling myself out a million times a day. The above examples are just a few of the many ways our inner critics seek to sabotage us on a daily basis.

The key to moving past them is as follows:

  1. Notice when you do it – all the times you label yourself or someone else, the times you overgeneralise or catastrophise situations, the times your views are rigid. Just catch yourself, make a mental note, or even write it down if you like (that’s a great way of internalising it and means you are more likely to succeed in conquering it).
  2. When you have a quiet moment, sit down and read through the list of PITs you have picked up on.
  3. For each one, challenge the assumption, and reframe it in a positive way. Write the new thought down beside the old one.
  4. Next time you catch yourself doing it, recall the associated Performance Enhancing Thought (PET).
  5. With practice, you will re-train your brain!

Thus ends today’s lesson in Cognitive Behavioural Coaching. You’re welcome 😉9c02a298faaebec58a66b077659828b0

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New Horizons

I alluded in a previous post that it hadn’t been the easiest start to the year. For various reasons it’s felt as if things have been in a state of limbo, and the planner in me has found this hard to handle. But one thing that is very much pressing ahead – whether I like it or not – is my Masters degree in Applied Positive Psychology and Coaching Psychology, which I am undertaking alongside my full time job on a part time, distance learning basis with the University of East London.

For years since graduating from my original Psychology degree (in 2002 – scary) I have had an itch to return to psychology. I’m pretty sure my friends and family thought it was a ‘grass is greener’ situation, and at times I thought the same, but something kept making my mind return to the idea. And now, almost fifteen years later (better late than never), here I am, enrolled on an MSc and already four days in.

I won’t lie, it’s terrifying. All the old feelings of inadequacy have already begun to surface, and I find myself thinking ‘I can’t do this’ and ‘Everyone else is going to be better’ at least ten times a day. But, at a deeper level, there’s excitement; a spark has been ignited after years of being dormant and it’s filling me with hope for the future. I’m older (a lot), wiser (a bit) and ready to give this everything I’ve got.

It’s not going to be easy. The social butterfly in me is already pining for fun nights out and carefree weekends. But this is important. It’s my chance to see if I’ve been right to harbour this longing; if I’ve really got what it takes to succeed in this field. If I wasn’t scared alarm bells would be ringing. That’s how I know I’m on the right track.

My first term module is coaching, and already I’m expected to be recruiting coachees (more info on that here), which is sending my imposter syndrome into overdrive. At the same time, I’m feeling a healthy curiosity about my ability to coach, how quickly I’ll pick up the skills and how much of a rapport I will build with my coachees.

Ultimately, what excites me the most is that this could put me on a totally different career path. Hopefully soon the limbo phase will be behind me once and for all.

 

new_horizon

2017: The Year of Cautious Optimism

Despite the many terrible world events that happened in it (Brussels, Paris, Nice, Orlando, Syria, Turkey, Brexit, Trump, Berlin to name but a few), 2016 was a great year for me personally. I married the love of my life after five years together, had the most joy-and-love-filled celebration with friends and family followed by a two week trip around my favourite places in northern Italy. I also had not one, not two, but THREE fantastic hen celebrations in London and Las Vegas (!), a relaxing break with friends in the beautiful Belgian Ardennes and an amazing holiday to Vietnam (thanks to Tom and Lily for having their wedding there!), plus numerous other special moments shared with special people. And for all of this I feel incredibly thankful.

The instability in the world has proved our future is far from certain, and that every day is a blessing and not a guarantee. I am therefore approaching 2017 with an attitude of cautious optimism. From a personal perspective there is much to look forward to, and potentially big changes afoot, not least my MSc in Applied Positive Psychology and Coaching Psychology starting in February.

From a wider world perspective, I do believe that we can, to some extent at least, be the change we want to see in the world. Even if it’s only on a micro rather than a macro level, when individuals come together to realise a common goal – whether it be helping other humans, animals and/or the environment – something magical happens. If we never look outside of ourselves and our own immediate concerns we not only lose perspective but we also fail to make a positive impact on the world around us. Whenever my time comes to shuffle off this mortal coil I hope it can at least be said I made some progress on that front.

So here we stand on the threshold of a new year. The future may be uncertain, but it is also what we make it. I don’t know about you, but I plan to make 2017 the best year yet. Happy New Year.

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