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Tag: practical tips

What is mental fitness?

Posted on by Libby Stanley

Mental fitness is learning to control the voice in your head. The average person has around 70,000 thoughts a day.  The vast majority of these thoughts are habit. They are stories and beliefs about ourselves, often created in childhood, that we automatically assume to be true.

Our thoughts are not our identity. You do not have to believe everything you think.

  • Positive Intelligence (PQ) helps you to recognise the process of your thoughts rather than the content.
  • This is where PQ’s 10 saboteurs come in. We all have them and they sabotage our wellbeing, relationships and performance by causing stress, fear and self-criticism. Mental fitness is about becoming aware of your saboteurs (negative self) and then taking steps to shift into your Sage (positive self).

We all understand what physical fitness is; exercising to keep our bodies fit and strong. Our minds need to be kept fit as well. And in today’s world this is more important than ever, with the overwhelming amount of information we’re exposed to on a daily basis, from the news and social media as well as the emotional burdens we already carry.

  • The PQ program establishes the foundations of mental fitness. The program teaches you practical exercises to move out of a negative mindset and shift to a positive one. It teaches you about your saboteurs, where they come from and how to specifically change those thought patterns. Then you are taught about the 5 Sage powers we all have and how to harness them to create positive change in your life.

Positive Intelligence or PQ (think IQ and EQ) is a game-changing approach to coaching. The program is accessible, practical and manageable for everyone. You will be guided by an app with daily practice for 7 weeks (5-20mins a day) and an hour’s video module each week. You will also have one call a week to check in with Positive Futures coach, Libby Stanley, who is a PQ Mental Fitness coach.

Intrigued? Get in touch and she’ll send you the Saboteur assessment for free so you can identify your top sabotaging thoughts and behaviours.

Boosting Self-Confidence: 10 Practical Strategies for Adults

Posted on by Fiona Blackley

Self-confidence is not something you’re born with; it’s a skill that can be developed and honed over time. Whether you’re looking to excel in your career, relationships, or personal endeavours, having a strong sense of self-confidence is essential. However, many adults struggle with self-doubt and insecurity but there are several strategies you can employ to boost your self-confidence and unlock your full potential. Here are ten practical tips to help you on your journey towards greater self-assurance.

1. Identify Your Strengths:

Take some time to reflect on your skills, talents, and achievements. What are you good at? What do others often praise you for? Acknowledging your strengths can provide a significant confidence boost and serve as a foundation for further growth.

2. Set Realistic Goals:

Break down your larger aspirations into smaller, achievable goals. When you accomplish these objectives, you’ll build momentum and confidence along the way. Celebrate each success, no matter how small, as it reinforces your belief in your abilities.

3. Challenge Negative Self-Talk:

Pay attention to your inner dialogue and challenge negative thoughts and beliefs about yourself. Replace self-criticism with positive affirmations and compassionate self-talk. Remind yourself of your worth and capabilities regularly.

4. Step Out of Your Comfort Zone:

Growth occurs outside of your comfort zone. Embrace opportunities that push you to try new things and take calculated risks. Each time you step outside your comfort zone and succeed, your confidence will soar.

5. Practice Self-Care:

Taking care of your physical and mental well-being is crucial for building confidence. Get enough sleep, eat nourishing foods, exercise regularly, and engage in activities that bring you joy and relaxation. When you feel good about yourself physically, it’s easier to feel confident overall.

6. Learn from Failure:

Failure is a natural part of life, and it doesn’t define your worth. Instead of dwelling on your mistakes, view them as valuable learning experiences. Analyse what went wrong, extract lessons from the situation, and use that knowledge to improve and grow stronger.

7. Surround Yourself with Supportive People:

Seek out friends, family members, mentors, and colleagues who believe in you and uplift you. Surrounding yourself with positive influences can bolster your confidence and provide encouragement during challenging times.

8. Practice Assertiveness:

Assertiveness is the ability to express your thoughts, feelings, and needs confidently and respectfully. Practice assertive communication techniques, such as speaking clearly, maintaining eye contact, and setting boundaries. As you assert yourself more effectively, your confidence in social interactions will increase.

9. Visualise Success:

Use the power of visualisation to imagine yourself achieving your goals and succeeding in various areas of your life. Visualisation can help you overcome self-doubt and build confidence by mentally rehearsing positive outcomes and reinforcing your belief in your capabilities.

10. Seek Continuous Growth:

Embrace a growth mindset, believing that your abilities can be developed through dedication and hard work. Whether it’s acquiring new skills, pursuing further education, or seeking out new experiences, the pursuit of growth fosters confidence and resilience.

In conclusion, self-confidence is a skill that can be cultivated through intentional effort and practice. By implementing these strategies you can gradually build a stronger sense of self-assurance. Remember, confidence is not about being perfect; it’s about embracing your strengths, learning from setbacks, and believing in yourself, even when faced with challenges. Take that first step towards a more confident and empowered you and if you want a bit more guidance send us an email or message and we can chat!

Life Coaching: What it is, How it Can Help, and Who Might Benefit

Posted on by Fiona Blackley

Life can be challenging, and it’s easy to feel lost or overwhelmed at times. Whether you’re feeling stuck in your career, struggling with a relationship, or just feeling like you’re not living up to your potential, a life coach can help. In this blog, we’ll explore what life coaching is, how it can help, who might benefit, and examples of what people might want to discuss.

What is Life Coaching?

Life coaching is a process that helps individuals achieve their goals, whether personal or professional. A life coach works with clients to identify their values, strengths, and areas for growth, and then helps them create a plan to reach their goals. Life coaching can cover a wide range of topics, including career development, relationship building, stress management, and personal growth.

A life coach is not a therapist or a counsellor. While therapists focus on addressing mental health issues, life coaches help clients focus on their present and future goals. Life coaching is a collaborative process that involves setting achievable goals, creating actionable plans, and tracking progress over time.

How Can Life Coaching Help?

Life coaching can be beneficial in many ways. Here are just a few:

  1. Clarity: Life coaching can help you gain clarity about what you want in life. A life coach can help you identify your values, strengths, and goals, and then create a plan to achieve them.
  2. Accountability: A life coach can help you stay accountable to your goals. By setting deadlines and checking in regularly, a life coach can help you stay motivated and focused.
  3. Action: Life coaching is all about taking action. A life coach can help you break down your goals into smaller, more manageable steps, so you can take action towards achieving them.
  4. Perspective: A life coach can provide a fresh perspective on your challenges. By asking the right questions and offering new insights, a life coach can help you see things in a different way.
  5. Support: Life coaching provides support and encouragement. A life coach is there to help you navigate challenges, celebrate your successes, and keep you on track towards your goals.

Who Might Benefit from Life Coaching?

  1. Life coaching is for anyone who wants to make positive changes in their life. Here are a few examples of who might benefit from life coaching:
  2. Career Changers: If you’re feeling stuck in your career and want to explore new opportunities, a life coach can help you identify your strengths and values, and create a plan to pursue a new career.
  3. Entrepreneurs: If you’re starting a business and need help staying focused and motivated, a life coach can help you create a business plan, set goals, and stay accountable.
  4. Relationship Seekers: If you’re looking to build stronger relationships with family, friends, or a romantic partner, a life coach can help you improve your communication skills, set healthy boundaries, and work through any challenges that arise.
  5. Personal Growth Seekers: If you’re looking to grow as a person and explore new opportunities, a life coach can help you identify your passions and values, and create a plan to pursue them.
  6. Looking for a Promotion: If you’re feeling a bit stuck in your role and bypassed for promotion.

Here are a few examples of what people might want to discuss in life coaching:

  1. Career Goals: If you’re feeling stuck in your career and want to explore new opportunities, a life coach can help you identify your strengths and values, and create a plan to pursue a new career.
  2. Relationship Challenges: If you’re struggling in a relationship, a life coach can help you improve your communication skills, set healthy boundaries, and work through any challenges that arise.
  3. Personal Development: If you want to develop new habits or break old ones, a life coach can help you identify what’s holding you back and create a plan to move forward.
  4. Stress Management: If you’re feeling overwhelmed and stressed, a life coach can help you develop coping mechanisms and identify ways to manage your stress more effectively.
  5. Health and Wellness: If you want to improve your physical or mental health, a life coach can help you identify your goals and create a plan to achieve them. This could include developing a healthy eating plan, starting a new exercise routine, or finding ways to manage anxiety or depression.
  6. Life Transitions: If you’re going through a major life transition, such as a divorce, a career change, or the death of a loved one, a life coach can help you navigate the challenges and develop a plan for moving forward.

Overall, life coaching is a powerful tool for anyone looking to make positive changes in their life. Whether you’re seeking clarity, accountability, or support, a life coach can help you achieve your goals and live a more fulfilling life. If you’re feeling stuck, frustrated or overwhelmed, consider reaching out for coaching with Positive Futures Coaching to create positive change in your life.