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Coaching

ACHIEVE Model

The ACHEIVE model is based on the principles of positive psychology and solution-focused coaching (Dembkowski, Eldridge & Hunter, 2007). It is an extension of the GROW model (below) which acknowledges clear and specific goals, self-monitoring and feedback, are vital for behaviour change. The ACHEIVE framework highlights the capabilities of the client, identifies potential barriers and evaluates progress. It adopts a strengths-based approach to overcome obstacles emphasising the importance of recognising the client's strengths, measuring, outcomes, and celebrating achievements. The model helps clients to leverage existing resources, and to anticipate and address potential challenges.

COM-B Model

This comprehensive model by Michie, Stralen and West (2011) is based on the principles of behavioural science and social cognitive theory, which suggests that behavioural change is dependent upon the interaction of individual, social and environmental factors. It is a dynamic framework that helps clients understand and change their behaviour by analysing three specific components that interact: capability, opportunity and motivation. The COM-B model assists clients in identifying and targeting the key drivers or barriers to behavior change, enabling the design of effective strategies.

GROW Model

This model is a structured framework that helps clients set realistic goals, explore options and commit to actions (Whitmore, 1992). It is based on theories around goal-setting and self-regulation which suggest clear and specific goals, self-monitoring and feedback, are vital for behaviour change. It helps clients find clarity around what they want to achieve. The framework aids clients to map growth with simple, yet powerful steps for gaining momentum. They assess where they are, then start generating and evaluating potential solutions to explore possibilities for executing their action plan.

STAR Model

The STAR model is based on the principals of cognitive behavioural coaching and self-determination theory, which suggest that behaviour change is more satisfying when it involves rational thoughts, positive emotions and intrinsic motivation. It is a practical and flexible framework that offers a tailored approach where clients select, apply and review behaviour change techniques that suit their individual needs, preferences and goals. The STAR model helps clients apply behaviour change techniques to specific situations.

STEPPA Model

The STEPPPA model is a holistic and integrative framework. It helps clients align their behaviour change with their values, purpose and vision. It is based on the principles of positive psychology and existential coaching, which suggest behaviour change is sustained better when it is connected to the client's core beliefs, identity and aspirations. It can help the client explore their strengths, unique perspectives, and emotions including triggers, patterns and preferences to create a personalised action plan.

What I do

I empower self-efficacy in my clients to unlock their potential and achieve meaningful results for personal growth and professional development. I listen deeply to understand their perspectives and validate their experiences.

I view each client as a whole person and the expert in their life. I stay on their agenda to discover their 'why', believing we are all motivated by something or someone in our world.

I focus on my client's strengths and capabilities, emphasising their achievements and recognising the coping mechanisms that are working for them right now. This helps us to identify solutions that may already be present in people's lives.

How I do it

Led by the science of behaviour change, I support individuals to reach their health-related goals and sustain optimal nutrition, fitness, sleep, and cognition through evidence-based lifestyle medicine.

I help clients explore ways to align their daily routines and social environments with their values and aspirations, helping them lead more authentic and fulfilling lives.

I have a trauma-informed and person-centred approach to motivational conversations. Our sessions may consider how self-care practices and healthy boundaries can help achieve a better work-life balance and foster positive relationships.

  • Coaching

    • Focuses on the present & future

    • Deals with everyday challenges

    • Action & goal-oriented

    • Facilitates decision-making & problem-solving

    • Helps clients to recognise their thoughts

    • Sessions are structured

    • Has a specific agenda

    • Aims to enhance performance

    • Seeks outcomes & results

    • Involves accountability

    • Has a limited scope of practice

    • Offers a sounding board to find own solutions

  • Counselling

    • Reflects on past to help in the present & future

    • Provides support through a crisis

    • Coping oriented

    • Facilitates healing & post-traumatic growth

    • Helps clients to recognise their feelings

    • Sessions are less structured

    • May not have a specific agenda

    • Addresses emotional difficulties

    • Aims to identify & resolve problematic patterns

    • Involves follow-through on commitments

    • Uses an integrative multi-disciplinary approach

    • Offers guidance to find own solutions

Counselling

Acceptance Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is an action-oriented approach derived from traditional behaviour therapy (BT) and cognitive behavioural therapy (CBT). Clients develop strategies to cease avoiding, denying, and struggling with their internal emotions and instead accept that these deep feelings are appropriate responses to certain life situations but do not need to hinder their progress or ability to move forward. With this realisation, clients start to acknowledge their problems and difficulties and commit to making the necessary behavioural changes, irrespective of the circumstances in their lives or their respective feelings about them.

Motivational Interviewing (MI)

Motivational Interviewing (MI) is an approach commonly used to address addiction or support individuals to manage chronic health conditions such as diabetes, heart disease, and asthma. The technique helps clients discover the motivation to alter behaviours that hinder healthier choices. This approach fosters readiness for change and sets the stage for more targeted therapies. Through a supportive dialogue, a motivational interviewer empowers clients to discuss their desire for change and personal motivations. The role of the interviewer is to stimulate an open conversation about transformational goals and commitment to the process.

Solution-Focused Therapy (SFT)

Solution-Focused Therapy (SFT) is different from traditional forms of therapy that focus on analysing problems, pathology, and past events. SFT concentrates on finding solutions in the present and exploring the client's hope for the future to achieve quicker resolutions to problems. This approach assumes that individuals know what changes will improve their lives and, with appropriate support and questioning, can find the best solutions.

What I do

A solution-focused approach to counselling helps me to view people in much more functional ways. I look for the skills, strengths and resources they utilise to help them cope with life stressors and how they find social support in their community. We reflect on what is working on their journey to establish how they will navigate challenges for where they want to go next. We discover what the client wants to happen that is different from now.

While we acknowledge problems and difficulties from the past, we are building on a shared vision of their preferred future. The goals are broken down into small, achievable steps because we have realistic expectations around change. Tasks may not be easy when habits or patterns have become entrenched over time. A new path is not always clear as we head in a different direction.

Going at a comfortable pace is vital to set the client up for an adventure where they won’t lose momentum, even if it feels like they have circled back momentarily. I am there for the highs and lows, successes and relapses - offering a safe space free of judgement. We accept that change is not a linear process. Each session could begin at a different starting point, so I stay on their agenda.

How I do it

We pivot as needed along the way and agree on the focus to map out ways each of us can stay on track with the end in sight. We recognise the signs indicating they are on the right path, noticing the ideal time for us to part ways. It may not be when the client has achieved everything on their list. However, they will likely feel more confident to tick things off themselves. The client decides how many sessions to attend and what to focus on each time. Regarding the topic issue, they only need to divulge much as they are comfortable to, if they feel it may be helpful.

In our sessions, I tune in and turn up the volume on change talk. Everyone is motivated by something or someone. My role is to listen to clients and respond in a way that seeks to understand their perspective. I validate their experiences and emphasise their achievements, highlighting the nuances of what coping strategies have got them this far. It is about giving credit for their efforts and scaling up by identifying solutions which may already exist in the client's life. We are looking for exceptions, when the problem is not present.

I ask about people's values and their 'why' with genuine curiosity to open up possibilities in our conversations. The language they use helps us create the blueprint for constructing meaningful change. I reflect back to them the things they think are working and what they feel matters most to live authentically. Together, we lift the anchor so the client ceases feeling tied to past problems. They are free to explore their desired outcomes and contemplate what it would look and feel like to reach that point.

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