If it's a while since you took stock of your life and are ready to progress then this blog is for you.
If you think that there may be reasons for holding back on moving forwards in your life then you may want to start there.
Is what is holding you back something big that you need and want to tackle or something small that you need and want to let go of then talking this through with a counsellor is a first step.
Once you feel ready to move forwards here is a helpful framework for charting what you want.
Research and experience shows that when we write down our goals we are more likely to achieve them.
In your journal dedicate 5 pages to your LIFE REVIEW LIST.
At the top of page 1 write 'I will BE' - for example, kind, free, helpful. Underneath this write down some first steps to make this happen for you.
At the top of page 2 write 'I will DO' - for example, exercise, let go. laugh. Underneath this write down some first steps to make this happen for you.
At the top of page 3 write 'I will GIVE' - for example, advice, time, understanding. Underneath this write down some steps to make this happen for you.
At the top of page 4 write 'I will HAVE' - for example, fun, interests, supportive friendships. Underneath this write down some steps to make this happen for you.
At the top of page 5 write 'I NEED' - for example, excitement, variety, risk, to focus on right now. Underneath this write down some steps to make this happen for you.
Drawing up your life list is motivating because it allows us to see what we really want as a unique individual and to take some initial steps that will make a difference and encourage us to keep moving forwards.
Please let me know how you get on with this exercise.
For all of your coaching and/or counselling needs and to achieve the results that you are looking for, please do get in touch through www.westofenglandcoachingandcounselling.co.uk
Saturday, 30 June 2012
Monday, 25 June 2012
Do you need to make a great speech?
If you need to make a great speech or give a great presentation and are feeling shy or rather low in confidence then this blog is for you.
In business you will be called on regularly to speak in public for example to pitch to a new client, at a networking event or at the very least to present to your team.
In life you will be called upon to give a toast, a best man/woman's speech or to a group/team in your extra-curricular activities.
One of the most feared experiences is speaking in front of others and you may avoid these opportunities at all costs.
You may have had bad experiences in the past and always see yourself in the future shaking/going red/forgetting your words etc.
I personally used to hate it and at work would colour up in giving presentations to would-be clients as well as forget my words.
I had some coaching for this and was given a number of tips which I still use to this day and will share with you here.
Firstly, nerves are normal and good to get you to go, act and deliver.
You need to replace the negative forecasting such as forgetting what you are going to say, that you are not good enough and that everyone out there is smarter and better than you.
Think about what value you can give to your audience, what fun and what fun you can have doing it.
In essence focus on your audience rather than introspecting about you.
Tell yourself that you are there to give your audience the gift of your experience, knowledge and expertise.
Your audience want you to succeed.
Like anything the key to success is repetition. The more experience you get the easier it gets.
I always take some deep breaths as well prior to a big presentation which is calming.
There are some practical things too such as smiling, starting on time, dressing smartly, being yourself and finishing on time.
Preparing and practising are a must, as are silences to allow yourself and your audience time to think. Have a beginning, middle and end with a clear flow and a small number of key messages/stories to aid memory recall.
Making eye contact and using stories to make a point brings the subject to life, engages and builds rapport.
Keep your energy up and vary your tone.
Above all avoid tech talk which is boring and add humour without being a joke.
Let me know how you get on and if you want to invest some time honing your skills in this area it will pay dividends. Get in touch via www.westofenglandcoachingandcounselling.co.uk
In business you will be called on regularly to speak in public for example to pitch to a new client, at a networking event or at the very least to present to your team.
In life you will be called upon to give a toast, a best man/woman's speech or to a group/team in your extra-curricular activities.
One of the most feared experiences is speaking in front of others and you may avoid these opportunities at all costs.
You may have had bad experiences in the past and always see yourself in the future shaking/going red/forgetting your words etc.
I personally used to hate it and at work would colour up in giving presentations to would-be clients as well as forget my words.
I had some coaching for this and was given a number of tips which I still use to this day and will share with you here.
Firstly, nerves are normal and good to get you to go, act and deliver.
You need to replace the negative forecasting such as forgetting what you are going to say, that you are not good enough and that everyone out there is smarter and better than you.
Think about what value you can give to your audience, what fun and what fun you can have doing it.
In essence focus on your audience rather than introspecting about you.
Tell yourself that you are there to give your audience the gift of your experience, knowledge and expertise.
Your audience want you to succeed.
Like anything the key to success is repetition. The more experience you get the easier it gets.
I always take some deep breaths as well prior to a big presentation which is calming.
There are some practical things too such as smiling, starting on time, dressing smartly, being yourself and finishing on time.
Preparing and practising are a must, as are silences to allow yourself and your audience time to think. Have a beginning, middle and end with a clear flow and a small number of key messages/stories to aid memory recall.
Making eye contact and using stories to make a point brings the subject to life, engages and builds rapport.
Keep your energy up and vary your tone.
Above all avoid tech talk which is boring and add humour without being a joke.
Let me know how you get on and if you want to invest some time honing your skills in this area it will pay dividends. Get in touch via www.westofenglandcoachingandcounselling.co.uk
Friday, 22 June 2012
Do You Worry?
If you are a worrier then this very short blog is for you.
If something is troubling you do you ruminate on your worries about things past and in the future?
A really good technique for managing your worries is to allocate time in the day to worry say half an hour and if something plays on your mind outside that time, write it down and tell yourself that you will come back to it later.
This technique puts a boundary around something that is not helpful to you.
When it gets to your worry time get out your notebook.
On the left hand side of the page write down a list of your worries. In of itself this action moves your worries from your emotional mind into your intellectual mind helping to take some of the emotions from your worries leaving you feeling more in control.
On the right hand side write down possible solutions. This is a way of being proactive and doing something about your worries.
Aim to be realistic about possible solutions for example deadlines for doing the solution. You will often over estimate what you can do in a day and a week and often underestimate what you can do in a month or a year.
I hope that you do the exercise in this blog. Please let me know how you get on.
For all of your life challenges support needs please get in touch via www.westofenglandcoachingandcounselling.co.uk
If something is troubling you do you ruminate on your worries about things past and in the future?
A really good technique for managing your worries is to allocate time in the day to worry say half an hour and if something plays on your mind outside that time, write it down and tell yourself that you will come back to it later.
This technique puts a boundary around something that is not helpful to you.
When it gets to your worry time get out your notebook.
On the left hand side of the page write down a list of your worries. In of itself this action moves your worries from your emotional mind into your intellectual mind helping to take some of the emotions from your worries leaving you feeling more in control.
On the right hand side write down possible solutions. This is a way of being proactive and doing something about your worries.
Aim to be realistic about possible solutions for example deadlines for doing the solution. You will often over estimate what you can do in a day and a week and often underestimate what you can do in a month or a year.
I hope that you do the exercise in this blog. Please let me know how you get on.
For all of your life challenges support needs please get in touch via www.westofenglandcoachingandcounselling.co.uk
Thursday, 21 June 2012
Do you want greater wellbeing?
This blog shares with you some great tips for how to immediately increase your sense of well being.
The best goal for improving your sense of well being is mindfulness where you are aware of and responsive to the here and now.
You can cultivate this sense of well being through meditation.
You can cultivate this in other ways such as going for a walk and being aware of your breath, the smells on your walk, the sounds, through touching things en route, the sights and even the taste of the air.
Whilst on your walk you can think of five things that you are grateful for in that moment. For example, that you are able to walk at all, could be something that you are grateful for.
The Danish philosopher Soren Kierkegaard, said that 'we walk ourselves into a state of wellbeing'.
Walking helps your breathing, boosts your circulation, tones your muscles and builds your bones. Your coordination and balance improve and a quick turn can burn as many calories as something that you would regards as a higher performing activity such as cycling.
Walking can work for you on many levels not just meeting your need or want to exercise.
You can choose a route that puts you in touch with the world. Is there a scenic route that you enjoy? Travelling by foot leads to awareness and you see much more this way than say jogging and cycling.
You can watch other people - the fast, the slow, people at ease and others looking down.
On your own you can daydream happily or plan or reflect on your day and often walking gives you creative ideas about what to do.
You can walk with someone and talk through goals, problems...
Even if you do not have much time you can incorporate walking into your working day by walking to work or during a break.
If you walk with the aim of increasing your well being and it helps you please let me know and do get in touch about your other wants and needs through www.westofenglandcoachingandcounselling.co.uk
The best goal for improving your sense of well being is mindfulness where you are aware of and responsive to the here and now.
You can cultivate this sense of well being through meditation.
You can cultivate this in other ways such as going for a walk and being aware of your breath, the smells on your walk, the sounds, through touching things en route, the sights and even the taste of the air.
Whilst on your walk you can think of five things that you are grateful for in that moment. For example, that you are able to walk at all, could be something that you are grateful for.
The Danish philosopher Soren Kierkegaard, said that 'we walk ourselves into a state of wellbeing'.
Walking helps your breathing, boosts your circulation, tones your muscles and builds your bones. Your coordination and balance improve and a quick turn can burn as many calories as something that you would regards as a higher performing activity such as cycling.
Walking can work for you on many levels not just meeting your need or want to exercise.
You can choose a route that puts you in touch with the world. Is there a scenic route that you enjoy? Travelling by foot leads to awareness and you see much more this way than say jogging and cycling.
You can watch other people - the fast, the slow, people at ease and others looking down.
On your own you can daydream happily or plan or reflect on your day and often walking gives you creative ideas about what to do.
You can walk with someone and talk through goals, problems...
Even if you do not have much time you can incorporate walking into your working day by walking to work or during a break.
If you walk with the aim of increasing your well being and it helps you please let me know and do get in touch about your other wants and needs through www.westofenglandcoachingandcounselling.co.uk
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