Coaching Plan (CBT)

Reflecting on your values can help you identify your goals. We use them to guide our decisions and actions.

When our behaviors are aligned with our values, we feel better. Our values might be about work, relationships, health, and personal growth. We are including the following categories: Relationships, Personal Growth, Rituals, and Wealth.

So let's list some goals. 👈

Remember to revisit and edit these as often as you like.

GOALS:

🙏 Mark this step as complete once you are done👇Thank you!

Once you've identified a goal, divide it into SMART Goals.

We suggest working on one to three goals at a time.

Choose 2 or 3 goals and define the actions you will take in the next following 90 days. What actions do you need to start, and which actions do you need to stop?

Now you have a list with 3-to-10 actions you need to take the following 90 days. We know that an action has to come before motivation. So behavioral motivation is about changing yourself to experiment with different behaviors when you least feel like doing them. What we do affects how we feel. When we engage in activities that give us pleasure and a sense of accomplishment, we feel good. So one critical method to get back to feeling good is to get you back doing 😍the things your love to do. For example - Just 15 to 20 min of moderate exercise a day can have a significant effect on improving mood and reducing anxiety. Which of the following things do you want to try? 👇

Choose at least 2 that you are commiting to do at least once a week.

Take one to three actions this week and evaluate how you feel before and after. Keep track of your mood here. Open the board to access your activation worksheet 👇

In order to take your anxiety, depression, or moods, it's important to be able to distinguish between thoughts and emotions and accurately identify and rate their intensity.

Robert Plutchik's theory defines that the eight basic emotions are: Fear, Anger, Sadness, Joy, Disgust, Surprise, Trust, and Anticipation

Once you can identify a specific feeling rate its intensity from zero to 100, with zero being "not at all" and 100 being the "most I have ever felt"

Use a mood log to record five personal situations where you will identify specific emotions and their intensity. You can use current or recent situations as the basis for them.

Our reality is determined by how we see and understand our environment, so the things we believe color what we see and what sense we make out of it all. In this session, you will learn to use the Four-part thought record tool. This tool will help you identifying and challenging your thinking. For example, if we believe we're unattractive or unworthy, we have a hard time hearing that we are not. If we see something as a threat, we respond differently than if we think of it as safe. So, the same situation can result in very different responses, depending on our perceptions. All the information we process in our brains is filtered through our beliefs, assumptions, and expectations. We all have what's called confirmation bias. We are also limited in our understanding of the world to what we can see and experience for ourselves. So, our understanding is limited by what we think we know and what we don't know at all. A few things we always need to consider: How we see things is always distorted by our limited perceptual abilities. That distortion increases when we experience strong emotions, such as anger and sadness. Think the last time you were in an argument, and you said something like: "You never..." "You always..." So, Let's get ready!🙌

A thought record is like having a thin slice of time, during which you pay attention to a specific situation and your corresponding thoughts and feelings. The thought record we want you to use had four parts: Situation Feelings Thoughts Cognitive Distortions The best time to do this is when you notice a change in your mood for the worse. For example, if you find yourself becoming more sad or angry. Any time you notice a change in your mood. Start by describing the situation. Make it brief. Write just enough so you remember what was going on and can describe it to another person. Ask yourself: "What was I doing when my mood started to change?" "What was going on just before my mood changed?" "When?" "Who was I with?" Next, describe what you are/were feeling in the situation. Try to make this only about your feelings and not your thoughts: " What was I thinking just before my mood changed?" "What does this mean?" "What does this mean about the future?" What am I afraid of?" "What is the worst thing about this situation?" Once you have identified your automatic thought next try to identify your HOT thoughts and cognitive distortions. Identify your HOT thought - the ones that seem most related to the emotions you are experiencing. These are the thoughts that really get you going. You want to ALWAYS CHALLENGE these thoughts. Next, Identify your cognitive distortions in your thinking patterns. And finally, generate some alternatives, more balanced thoughts, and then re-rate your strongest emotions. Pretend you are a lawyer in a courtroom. Treat your thoughts as evidence and put them to court. Make a list of all of the evidence supporting the idea that your hot thought is true. Remember, the prosecution is supposed to be vigorous. When you finish is time for the defender. write down all the evidence that proves your hot thought is not true. "What else could I say to myself?"** "What it is the best/worst thing that could happen?"** "How do I think about this when I am feeling my strongest/best?"** "What is another way to think about this?"**

Review the 8 categories of our Wheel of Life Session in the board. The categories represent a view of a balanced and happy life. If your feel you need to add a new category if it's not already there - please add a new category. For example, some people want to separate the category Family and Friends into two separate categories. Some people want to add other categories like Financial Security, Volunteering, Emotional Health and Physical Wellbeing, Community, Leadership, etc. In general terms, our 8 categories include the following: Family and Friends: Include Family and Friends Significant Other: This category includes "Dating", "Relationship" or "Life Partner" Career: This category includes "Work", "Business" or "Volunteering". Finances: This category includes "Money", "Financial Security" or/and "Financial Wellbeing". Health: This category includes "Emotional", "Physical", "Fitness", "Spiritual" or/and "Wellbeing". Home Environment: This category includes "Work Environment" for career or/and business clients. Fun & Leisure Personal Growth: This category includes "Learning",” Reading”, “School/University”, "Self-Development" or/and "Spiritual"

Review all the categories and ensure you are satisfied with the options available on the wheel.

Optional: Add additional categories that are important to you. These categories represent a view of a balanced and happy life. For example, maybe you want to separate the category Family and Friends into two separate categories. Maybe you want to add additional categories like Financial Security, Volunteering, Emotional Health and Physical Wellbeing, Community, Leadership, etc.

Imagine the center of the wheel is a 0 and the outside is a 5. Choose a value between 0 or 5 (5=very satisfied).

Make sure you add the line wherever thought pops into your head without overthinking. Do not add the number that you think it should be or you've rationally chosen try and be as honest and true to this number as possible.

Once you are done, present the wheel of life they created. Ask yourself - "What do I see?" Is their wheel round or is their life going to be a bumpy ride?

Questions you can ask yourself: How do you feel about your current life wheel? Are any categories surprising to them? What are you struggling with the most? How do you currently spend time in these areas? How would you like to spend time in these areas? What would make that score 10? What would a score of 10 look like? Which of these categories would you like to improve? How are you going to make time for these changes? Can support from others help? Who and how can they help you? What changes do you need to make first? If there was one key action you could take to bring everything into balance, what would it be? Let’s create a list of 3 actions you can work on next week for each category that will help you find your balance. (Make sure to think about small steps)

What do you think when you look at your wheel of life?

Choose 3 areas you want to improve. Create a list of 1 to 3 actions (for each area) you could take that will begin to bring everything into balance and make you happier. Tips: Think of actions as small steps.