Cappuccino Coaching

Module 11Health & Wellbeing

Welcome & Introduction(Give a few lines of introduction about yourself)

• “In my coaching I help …” (e.g - people with relationship issues or struggling with overwhelm)

• “Through questioning & coaching skills I help people …” (e.g– determine what their life purpose is, to set boundaries, set action plans & take action in their lives)

• “I’m a bit like a plumber – I help people unblock their problems!”

©Ruby McGuire 2014

What are Cappuccino Coaching Sessions?

©Ruby McGuire 2014

• A way of learning what coaching is

• A starting point for taking action and making some small changes in your life

• Safe environment – get involved as little or as much as you choose

• In business? A way of meeting like minded people, bring your business cards & share

• Not in business? Just mingle, make new friends

What We Will Cover Today

©Ruby McGuire 2014

• What health and wellbeing means to you

• What is self-care all about?

• How well do you look after you?• Physically, emotionally, mentally & spiritually

• Impact of not looking after your health

• Self-care – coping and maintenance strategies

• Self acceptance

• Review & mini action plan

What Does Health & Wellbeing Mean To You?

©Ruby McGuire 2014

In pairs (or group work) chat through some of the areas you associate with health & wellbeing

“We use a broad definition of health that encompasses both physical and mental health, as well as wellbeing. This means we are not only interested in whether or not people are ill or have a

health condition, but also in how healthy and well they are.”

Our Health and Wellbeing Today - Gov.uk

What Is Self-Care All About?

©Ruby McGuire 2014

• Self-care• Physical - healthy and regular eating, exercise, rest and

relaxation, sleep• Mental - unplugging from technology, doing something

non-work related, learning something new, setting boundaries, problem solving

• Emotional - relationships, friendships, community, talking through problems, forgiveness

• Spiritual - connecting with nature, meditation, quiet time, mindfulness

• Not just a tick box!

How Well Do You Look After You?

©Ruby McGuire 2014

Self Care Quiz (Workbook)

Physical Self-Care(supporting info if you want to use it)

©Ruby McGuire 2014

Healthy & regular eating – choosing the best foods• Needs to become part of your overall health strategy• Missing meals is not healthy• Make your health a priority• Water intake

Exercise• Move it! Dance, jump, swim, do yoga – just move!• Stretch

General Health & Wellbeing• Medical health check-ups• Reduce stress (Linden Method)• Manage your time

Physical Self-Care(supporting info if you want to use it)

©Ruby McGuire 2014

Rest & relaxation• Taking breaks from work / during the day• Learning to switch off• Me time – massages, aromatherapy, reading, long baths• Do nothing! Stop doing, start being!

Sleep• Bedtime routines• Switching off time

Questions You Could Ask..

•How important is eating healthily to you?•Who here does exercise? •What do you do? •How often? •What difference does it make to you and how you feel?

•What about your general health and wellbeing?•How much stress do you allow in your life?•How well do you manage your time? •What needs to change?

Mental Self-Care(supporting info if you want to use it)

Unplugging from technology• Do you?

Non-work related• This includes not working ‘in your head’!

Learning something new• Skill• Knowledge

Setting boundaries• Respecting your time and yourself

Mental Self-Care(supporting info if you want to use it)

• Structure/Planning• Create a plan for your day/week/month, mini goals

• Problem solving• Keeping your mind alive!

• Fulfilling work• Goal setting• Include a daily check in – what’s working/not, review

Finding purpose and meaning• Living in alignment with your values• Decluttering

Questions You Could Ask..• Who here has trouble unplugging from technology? • For those of you that have mastered it what are your trade

secrets?• How do you switch off mentally when you need to?

• What new skill have you learnt lately?

• How did that make you feel? • How do you plan for their day/week/month. • How much problem solving do you do? • How fulfilling is your work?• What do they do in terms of goal setting?• Have they find their true purpose and meaning? • What areas of your life do they need to declutter?

(physically or mentally)

Emotional Self-Care(supporting info if you want to use it)

Relationships• Connection – hugs, kisses.. ahem• Beware of your roles – are you over-helping people?

Taking on too much responsibility?

Friendships• Strong support network – coffee with friends/days out

Community• Hobbies / social interaction• Contribution – to family, friends, your world

Emotional Self-Care(supporting info if you want to use it)

Mindset• Talking through things - not bottling things up• Positive self-talk & beliefs – affirmations• Self-love & self-compassion• You’re fabulous! • Give yourself permission to be happy, change your

mind, experience your emotions• Say yes to what you really want, not what you think you

should• Positive memories

Forgiveness• Freeing yourself

Questions You Could Ask..• How often do are you connecting with others?• Have you noticed that you over-help people? • Where are you taking on too much responsibility?• What are your friendships like? • Are you taking time out to spend with friends?• What about hobbies and other social interaction?• Who here talks things through, who bottles them up• How kind are you when you talk to yourself?• How compassionate are you to yourself?

Spiritual Self-Care(supporting info if you want to use it)

• Connecting with nature• Country walks, seaside, fresh flowers

• Be still - pause• Meditation, breathing exercises

• Sing, read, dance, laugh, play, cook, be artistic• Self reflection

• Journalling, poetry, creativity, let go of what didn’t work

• Community• Volunteering

Spiritual Self-Care(supporting info if you want to use it)

• Talking through problems• Not bottling things up

• Forgiveness for self and others• Freeing yourself• Let go of your worries, problems and anger

• Gratitude• Enjoy simple everyday pleasures – count them!• Practice being grateful – choose your 1 best thing

Questions You Could Ask..

• How often do you connect with nature?• When do you just stop and pause?• What lights you up? Do you enjoy singing, reading, dancing etc• What about self reflection? • Where are you giving back? • How often do you notice the small things in life?

Ok this is great BUT…

What if you can’t stop – you find it REALLY difficult

• Switch mindset from ‘excuse mode’ • Procrastination • Bottom of the list • Strategies – make it part of your everyday life• Motivator• Bite sized chunks

“Self-compassion is simply giving the same kindness to ourselves that we would give to others”

Christopher Germer

What Impact Is Not Looking After Your Health Having/Going To Have?

©Ruby McGuire 2014

One thing bit about future payment and burnout

• Switch mindset from ‘excuse mode’

• Identify how you take your wellbeing for granted

• What needs to happen for you to put your health and wellbeing first?

Self-Care – Coping & Maintenance Strategies

“When we keep borrowing against our future by poorly protecting our energy, there is a predictable outcome of either slowly running out of gas or prematurely crashing

and burning”

The One Thing by Gary Keller

©Ruby McGuire 2014

Self-Acceptance

©Ruby McGuire 2014

Love your body…

What do you think when I say that to you?

What do you need to do today to feed your body/mind with the good stuff?

Feed your body with good food, feed your mind with good thoughts – Tony Robbins

Review & Mini Action Plan

• What are you going to do differently as a result of today’s session?

• What support/resources would help you?

• How will you ensure that your health and wellbeing now becomes a priority?

• What steps will you put in place to ensure you are practicing self care using the maintenance strategy rather than a coping strategy?

What We’ve Covered Today

©Ruby McGuire 2014

• What health and wellbeing means to you

• What is self-care all about?

• How well do you look after you?• Physically, emotionally, mentally & spiritually

• Impact of not looking after your health

• Self-care – coping and maintenance strategies

• Self acceptance

• Review & mini action plan

Enjoyed Today’s Session?

• What was the best thing about this session?

• Come back next month for our topic on ….

• Tell your friends, follow on facebook, twitter etc.. (give business card if you have one)

• Want to work with me 1-2-1 (here’s how…)

• If you’ve left your name will add it to my mailing list – latest topics, hints/tips etc..

• I will leave you with some words of wisdom

©Ruby McGuire 2014