The Coaching Handbook

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TheCOACHINGhandbook

E S T E L L E M O R R I SA book full of coaching tips and tricks to help you get the life you deserve.TheCOACHINGhandbook

TheCOACHINGhandbookE S T E L L E M O R R I SA book full of coaching tips and tricks to help you get the life you deserve.

E S T E L L E M O R R I SA book full of coaching tips and tricks to help you get the life you deserve.TheCOACHINGhandbook

Welcome!Estelle xw w w . y o u r n a m e . c o mWelcome to your Life Coach Program. I am so excited that you have chosen to embark on this life-changing journey. In this pack, you will find everything you need to successfully follow your program. Please take some time to read through the information and complete the worksheets included at the end of this welcome packet. During the Life Coach Program, you will focus on creating goals and action steps to address different areas of your life so that your life feels more balanced and in tune with who you want to be. You will receive guidance and support every step of the way, so that your experience will be pleasurable and fun. Let's get started!

Contentsw w w . y o u r n a m e . c o m0 10206091 4Our short video tutorial will tell you everything you need to know about working with us.Watch our videoWe are a friendly bunch and very excited to meet you and start working with you.How to get starteLearn how to create your own vision and mission for your life coaching plan.Vision & missionLet us walk you through the different changes you can expect.Changes to makeWe use this tool for all of our coaching needs and we think you're going to love it too.The new way to coach

missionVISION ANDw w w . y o u r n a m e . c o mOur vision: We want to give our clients a way to find a clear purpose in their lives and reach their goals and so they can fulfil their life long dreamsOur mission: We are committed to providing high quality life coaching, so that our clients can reach a better and more fulfilled level of life. We will develop a tailor- made set of goals that motivate clients to achieve their true potential and bring positive change.

w w w . y o u r n a m e . c o mOverview010203Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor.Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor.What to expect when you join our coaching communitySpring Clean Your MindHow to Feel Better and HappierMulti-tasking - Is It a Good Idea?010203We aim to encourage people of all ages and abilities to create their own incredible and successful life. At The Life Coaching Program, we are driven to provide a personalised service which successfully unlocks every client's full potential. Our clients are all essential to our business so we strive to empower every client to build their life goals as well as their physical and mental wellbeing through personalised, expert-led coaching plans. These plans are carefully constructed from detailed assessments, guided reflections and in-depth discussions with clients at every stage of the process.

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Researchers define awe as something that creates an overwhelming positive emotion caused by being presented with something so vastly impressive, that your mind can't understand it. When the mind experiences awe, a person becomes more altruistic and the stress and inflammation response in your body is reduced. It can give you a wonderfully positive emotion and a sense that you are more connected to the world and the people around you. To experience awe daily, you can go on an awe walk. First, pick a place that has the qualities of physical vastness and novelty. Then get in the right frame of mind by preparing to immerse yourself in the experience. Go for your walk and be mindful of all that you experience. Becoming present in the moment is incredibly important in today's stressful environments and can help.w w w . y o u r n a m e . c o mSPRING CLEAN YOURmind

betterHOW TO FEELWhen life feels stressful, these strategies should help calm your mind.You can train your brain to react constructively to stressw w w . y o u r n a m e . c o mThe amygdala, the brain's emotional centre, is activated immediately to respond to stress. The prefrontal cortex, associated with the logical, thinking part of the brain, takes a lot longer to react. As a result, the body is flooded with the stress hormone, cortisol and blood pressure increases. This fight or flight response has physical and psychological effects. While not causing illness directly, it can contribute significantly.Fortunately, when everything seems to be spinning and unraveling around you, there is a solution. You can manage the stress with an array of different tools. As well as getting enough sleep, eating healthily and connecting with friends, these tools will help you to keep your mind and body in better balance.Dealing with ramped up emotions can be exhausting. The more the amygdala is activated emotionally, the more anxiety we have. Therefore, try to find the trigger for your emotional response. If the news is causing anxiety, for example, try limiting your exposure. Physical activity can also help to reduce the emotional activation of your brain.

MULTI-TASKINGis it a good idea?w w w . y o u r n a m e . c o mMost of us think we are good at multi- tasking but often it leaves us anxious and distracted. Research has shown that it is better to focus on one task at a time. This actually has a calming effect. Staying in the moment and not letting yourself get sidetracked are empowering. When you are mindful and absorbed in the moment, you recognize that this moment is the only one that is real and important.

Keep a gratitude log and write down five things you're grateful for every night before bed. Write a thank you note to someone who has helped you in the day. Close your eyes for 1 minute and think of all the people for whom you are thankful.With practice, this process will become second nature and you will be automatically looking at the positive in your day-to-day experiences. It is important to look for gratitude with intent because the brain tends to focus on the negative during times of stress. Being able to override this is a powerful tool. Another stage of looking at gratitude, is to be thankful for adversity. Through overcoming challenges, you get an opportunity to grow. It is hard to go through something tough, but you can emerge stronger.A powerful method of stopping negative thoughts is to focus on the good in our lives. Studies have shown that gratefulness is associated with lower risk of depression, anxiety, and eating disorders.Just spending a few minutes of thinking about things you're thankful for can improve your mood. There are lots of ways to count your blessings. Read on to find how you can incorporate more gratitude into your everyday life.GRATITUDEMODULE ONETIPS AND HACKS TO HELP YOUw w w . y o u r n a m e . c o m

w w w . y o u r n a m e . c o mTAKE TIME TO BE KINDWe know that being kind has a positive mental impact on our mental health, increasing our happiness and feelings of connection. But what about watching other people being kind? How does this effect our mental wellbeing? Studies suggest it works in exactly the same way. It doesn't matter whether you are the one giving or receiving kindness, or even if you're only observing it, compassion has been shown to improve your wellbeing. Researchers found that after watching a video of children doing acts of kindness, levels of happiness, optimism, calmness and gratitude were lifted.

TAKE A REALISTIC VIEWw w w . y o u r n a m e . c o mAre you an optimist or a pessimist? Whatever you answer, research has shown that it is actually better to take a more balanced, realistic view. However, how do you know if your view is a realistic, grounded one? The key is to balance realistic goals and aspirations with an inner critical voice and weigh up the evidence carefully. Would taking this step enhance your life or make you miserable?Balance realistic goals and weigh up the evidence carefully.Optimism and pessimism are biologically determined to a small extent. The main reason for a person being overly optimistic or pessimistic is due to their past experience. Previous experiences of similar events, may trigger a suite of responses that are optimistic or pessimistic. It is also important how others have reacted to our optimism or pessimism in the past.

Whenever I make a decision now, I refer to this list of values. This helps me to stay in line with my principles.I challenge preconceived ideas and try to look at a situation in a different way with a new perspective.Using free writing and guided visualisations I am able to let my mind play with ideas to get a solution.LIST OF VALUESCHALLENGE IDEASVISUALISATIONHOW COACHING CHANGED MY LIFEw w w . y o u r n a m e . c o mEstelle had her first coaching session 10 years ago and the resulting changes that she made to her life inspired her to become a qualified life coach herself.I arrived at my first coaching session feeling disconnected and anxious. However, by the end of the session, I felt more optimistic. Over the next 2 sessions, I had a goal plan mapped out and was excited to start my new life.

A CLOSE CIRCLE OF FRIENDSTrue friends might not be in great supply but you don't need to sacrifice yourself to keep them.w w w . y o u r n a m e . c o mWe can't make people be friends with us, so why do we spend so much time trying to make every person like us? Genuine friends are the ones who stand by your side while your life falls apart. They laugh with you and value your opinions. They never judge you unkindly but will tell you when you're making a mistake you need saving from. Friends who cherish you do not necessarily have to be long-term either. New people that you meet from doing things that you love, can quickly become close friends, looking out for you and supporting you.

GET TO KNOWyourselfw w w . y o u r n a m e . c o mDo you find yourself doing the opposite of what you know is good for you? Though many of us believe that people possess a single self, the truth is that actually we have many selves. Understanding this gives a far deeper awareness of how we actually work. According to research, it is normal and natural for the mind to divide into different parts. These parts drive our everyday thoughts and trigger knee-jerk reactions that we might come to regret.However, we shouldn't try to hide or block these parts. Instead, we should listen to the message they are trying to tell us. This means talking to the different parts of yourself and noting how the different parts interconnect. This in turn strengthens your ability to understand and balance your life. Therefore, when you're wrestling with different problems, it might be that your different personalities or parts are in conflict with each other. If you learn to engage with them, then you can work towards resolving your problems. The different sub-minds that are part of all of us explain why when you have a difficult decision to make, part of you says, "go for it" while another part of you says, "don't do it."

To be successful try to follow a routine that supports your health. In particular pay attention to the following:0102Stay active and get lots of regular daily exerciseEnsure you're well rested and get plenty of sleep.TOP TIPS FOR GETTING RESULTSw w w . y o u r n a m e . c o m

Mindfulness or living in the present moment, is such a simple exercise that can bring valuable health benefits.01030204MINDFUL DEEP BREATHINGMINDFUL EXERCISEMINDFUL SHOWERINGMINDFUL EATINGMINDFUL WELLNESSPRO'S TIPw w w . y o u r n a m e . c o mFocused deep breathing can be an effective way to be more mindful.To be mindful when eating, the key thing to remember is: slow down.Paying attention to the present moment when exercising.Taking a shower or a bath gives you the perfect time to be mindful.

With a routine, your days will be more productive and you will feel less stressed.THE IMPORTANCE OF ROUTINETHINGS YOU CAN CONTROLMAKE A LISTTAKEAWAYSw w w . y o u r n a m e . c o mDuring times of stress, maintaining a routine can help you feel more in control. Focusing on the things that are within your power to control can help you to feel more able to handle a situation. The key is to create a routine that adds structure and a sense of predictability to your day. Sticking to a basic structure for when you will wake, eat, work, do activities, and sleep can help you feel less stressed.Try making a list of the things that you normally do during the day. Once you have an idea of the tasks you need to accomplish in a day, you can start creating a general schedule for what you need to do each day. Stress can make it hard to focus, so listing these daily activities can help remind you what needs to be done. Additionally, be sure to find things that you can look forward to. Having small rewards a part of your routine can help you stay motivated. The key is to find what works for you. Consider your motivations and what you need to get done. Schedule in the high priority tasks first and then you can slot in the other routine items.Having a routine can be helpful in times of unpredictability, uncertainty, and stress. Providing a structure to your day can give you a sense of control. It can also improve your focus, organization, and productivity. Don't forget to add time for self-care into your daily routine too.

Copyright © [Year of First Publication] [Author Name] All rights reserved. No portion of this book may be reproduced in any form without permission from the publisher, except as permitted by U.S. copyright law. For permissions contact: [Contact Email Address and/or Phone Number]COPYRIGHT DISCLAIMERw w w . y o u r n a m e . c o m

CLICK HERE TO JOINCoaching is a way of leading and treating people as well as a way of thinking and a way of being. The purpose of coaching is to build up the self-belief of others, so that they can live the lives they deserve. This workshop plans to help people like you decide what it is you want from your life and then give you the tools to achieve that life. Through online webinars, email newsletters and live Q and A sessions, together we will strive to create a life you loveWant to learn more? Join us for our coaching workshop held on Tuesday every week.WORKSHOP AIMSw w w . y o u r n a m e . c o mactionCALL TO

thank youEstelle xA U T H O R L I F E C O A C H B U S I N E S S O W N E Rw w w . y o u r n a m e . c o m