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Description
Flashcards by kim.s.wiesmann, updated more than 1 year ago
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Created by kim.s.wiesmann
over 9 years ago
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| Question | Answer |
| What is the Transtheoretical Model of Change? | 1. Pre-Contemplation - not ready (I won't, I can't) 2. Contemplation - thinking about it (I may) 3. Preparation - preparing for action (I will) 4. Action (I am) 5. Maintenance (I still am) |
| Why is it important to identify the stage of change a client is in for a particular behavior? | Research shows that self-change is a staged process. Using inappropriate techniques that prematurely encourage new behaviors can discourage change. |
| How can you help a client in the "I can't" stage of TM? | Use empathy and reflections first. They understand their barriers and realize they need to change. Find ways to remove barriers in a positive way so they can learn from them. |
| 3 things that help move clients through stage and move towards actions | 1. find strong motivation, 2. understanding their challenges/barriers, 3. know their strengths and support & use them to work through barriers |
| Optimal coaching time? | 3-6 months |
| What is decisional balance? | Weigh the pros (why I want to change) and cons (why shouldn't change) of a particular behavior. Final Question: what would it take for me to change the behavior |
| What is self-efficacy? | The belief that one has the capability to initiate or sustain a desired behavior, they have confidence in themselves. |
| What are the processes of change? 2 cognitive and 2 behaviorial | Cognitive (reflective learning): 1. getting information, being emotionally moved. Behavioral (action-oriented): 1. making a commitment, social support (recruiting family) |
| Define Operant Conditioning | Learning through a +/- reinforcement, it is a learning process that takes place when an instance of spontaneous behavior is either reinforced or discouraged by it's consequences |
| What is the Mount Lasting Change Pyramid? | it's a graphic metaphor for health, fitness and wellness coaching - provides a guide to what it takes to make lasting changes in behavior, self-awareness and self-image. |
| 7 levels of the Mount Lasting Change Pyramid | 1. Decide to take action, 2. define our best selves, 3. Identify skills, knowledge we need and strategies to handle challenges, 4. turning vision into realistic plan, 5. commitment is formalized, 6. action, 7. New behavior achieved |
| 5 principles of Appreciative Inquiry | 1. Positive Principle (upward spirals) 2. Constructionist Principle (positive conversations/interactions) 3. Simultaneity Principle (tell + story) 4. Anticipatory Principle (anticipate Hope) 5. Poetic Principle (positive present) |
| 5D cycle of AI | 1. Define (focus topic choice) 2. Discover (best experiences, core values) 3. Dream (envision "what might be") 4. Design (align clients infrastructure with dream) 5. Destiny (use the system to reach goal) |
| Define Reframing | paraphrasing thoughts in a positive light to elicit good energy |
| How can you keep the coaching process light and fun? | stay positive, change approaches, reframe reality, share stories for clients to see best self, use humor, surprise clients by going the extra mile |
| AI encourages the coach to think of problem solving through strength building, HOW? | focusing on positive, life-giving experiences, values, conditions and wishes, both coach and client are empowered to be honest & to make coaching relationship as productive an enjoyable as possible. |
| What does AI encourage? | 1. Identify strengths to shift forward 2. stress the importance of social context and + environment 3. ask + questions, tell a + story, and share + reflections 4. envision a + future |
| What is Motivational Interviewing? | A client-centered, directive method for motivating change by exploring and resolving ambivalence. The goal is to encourage change talk and discourage resistance talk. |
| What are the 4 principals of MI? | 1. Express Empathy 2. Develop Discrepancy (client presents arguments for change) 3. Roll with Resistance 4. Support Self-Efficacy |
| Define Empathy | a respectful understanding of another person' experience, including his or her feelings, needs and desires. |
| What is Nonviolent Communication? | a process for enhancing empathic connection and honest understanding between people |
| What are the 4 steps of NVC? | 1. Make observations, not evaluations 2. Express feelings, not thoughts 3. Identify needs, not strategies 4. make requests, not demands |
| What does develop discrepancy mean? | to develop awareness of the gap that may exist between present behavior and important goals/values |
| Name 4 types of reflections | 1. simple 2. amplified 3. double sided 4. shift focus |
| What are rulers used in MI? | rulers are used to enable clients to think out loud about their readiness, willingness and ability to change. "on a scale of 0-10, how important would you say it's for you to change at this time." |
| How do we "roll with resistance?" | 1. from correction to connection 2. from competence to confidence 3. from causes to capacities 4. from counter-force to counter-balance |
| Difference between MI and AI | 1. MI works with empathy more than AI 2. MI is a tool for assisting clients to change or have resistance to change 3. AI represents a mindset, and inspirational way of being |
| What is self-esteem? | the belief that one has value and self-worth |
| What is self-efficacy? | the belief that one has the capability to initiate or sustain a desired behavior (the exercise of control) |
| What can coaches use to promote self-efficacy and self-esteem? | encourage clients to find things that are important, interesting, enjoyable, and stage appropriate from the vantage point of the client. Use the 4 sources of Social Cognitive Theory |
| What are the 4 sources Bandura Identified as part of the SCT? | 1. Physiological/affective states 2. verbal persuasion (things people say to us) 3. vicarious experiences (things people do around us) 4. master experiences (our accomplishments) |
| 3 strategies Seligman proposes examining? | 1. positive past (elevating memories) 2. positive present (elevating emotions) 3. positive future (elevating trajectories) |
| Describe the steps to take in reviewing a well-being assessment. | 1. seek out successes 2. notice clients areas of arousal 3. consider the stages of change 4. question gaps 5. note concerns |
| During initial coaching conversation, what's the best approach the client with information gleaned from the assessment? | 1. establish trust and rapport, connect with what's alive, ask client to share any feelings, issues or questions they may have 2. make powerful, client-specific, strength based inquiries in a way that will assist with moving forward |
| List 3 mental health "red flags" you would refer out for? | 1. depression 2. eating disorders 3. substance abuse |
| Describe elements of vision? | picture of what you want your life to look like, written in active, present tense, clients voice. Foundation for planning and helps propel client forward. a bold statement for future possibilities that is intrinsically attracted to the client |
| Visions are: | 1. grounded 2. bold 3. desired 4. palpable 5. participatory (involving many stakeholders) |
| Visions represent: | 1. values 2. outcomes 3. behaviors 4. motivators 5. strengths 6. challenges 7. supports |
| What is an outcome goal? | what the client wants to happen. "to lose weight, improve stress, etc" Outcome goals must have the behavioral piece including action steps |
| What is a behavioral goal? | how the client is going to get there. "now what" They enable clients to measure their progress and overall success. should be linked to overall vision |
| What is SMART goal? | Specific Measurable Action-based Realistic Time-lined |
| Why do we ask clients to set 3 month goals? | medium term, short enough to provide a sense of urgency for weekly goal setting, long enough to help establish new habits |
| What % of success should be the set point for weekly goals? | 60% of the time, use intuition to set appropriate goals that will move them into flow -ask what was your best experience with goals in the past week? What contributed to your success? What did you learn? |
| Smart Behavioral Goal? | I will eat dessert 1X this week on Saturday night and savor slowly |
| SMART cognitive goal? | I will define and list 3 of my top motivators for my priority goals for next week. |
| What is a Generative Moment? | moments when clients are aroused along the past of change and growth. Such moments reveal underlying needs and can be recognized by the strength of their emotional charge. Explore around an agreed topic. |
| Process of GM? | Explore around an agreed upon topic, clarify desired outcomes, brainstorm strategies and identify next steps |
| Who is responsible for GM? | clients are responsible. following the client's lead, coaches can ease their way into collaborative, co-creative conversations. Clients can email topics in advance. |
| Coaching skills needed for GM? | 1. suspended judgement 2. mindful listening 3. expressing empathy 4. evocative & open ended inquiry 5. perceptive reflections 6. honoring silence 7. creative brainstorming |
| 5 steps for GM to evolve | 1. identify/clarify topic 2. get permission to work on 3. uncover the heart of the matter 4. move forward thru brainstorming 5. design action plans |
| Define coaching presence | a way of being with clients that facilitates growth and change through connection |
| List being skills and related character strengths | 1. mindfulness (self-regulation, bravery, integrity, perspective, citizenship, social intelligence) 2. empathy (social intelligence, self-regulation, love, curiosity, open-mindedness, perspective, forgiveness & mercy, spirituality) |
| List being skills and related character strengths | 3. warmth (vitality, love, social intelligence, gratitude, kindness, forgiveness and mercy, humility and modesty) 4. affirmation (appreciation of beauty & excellence, gratitude, kindness, hope, creativity, perspective) |
| List being skills and related character strengths | 5. calm 6. zest 7. playfulness 8. courage 9. authenticity |
| Define self-care | Taking care of our selves on all levels. a way of living that incorporates behaviors that enable one to maintain personal health & balance, replenish energy and motivation and grow as a person |
| 6 facets of personal wellness as outlined in the Personal Wellness Foundation Tool | 1. self-care 2. environment 3. relationships 4. thoughts (adopting attitudes, values integrity,& self-talk that support your best presence.) 5. time 6. finances |
| 5 steps to enforce boundaries | 1. inform 2. make a request 3. give a warning 4. follow through with the stated consequence 5. let go of the outcome |
| What to review when looking at the health assessment | 1. seek out successes 2. look for energy 3. stage of change 4. question gaps 5. note concerns |
| Reasons to refer out | 1. depression 2. eating disorders 3. substance abuse 4. anxiety disorders |
| Different Learning Modes | Aural (listen), visual (look at images) print (read), verbal (speak), interactive (exchange ideas in a group), kinesthetic (use movement), tactile (hands on) |
| Learning Styles | note-taker, detailed oriented (need lots of detail), holistic (how it all fits together), affective (focused on emotions), observer (like to watch and listen), self-directed (take ball and run w/it), thinking (rely on reason and logic) |
| What is a medical red flag? | health risks, injuries or other health concerns that might require a physician release before engaging in regular exercise |
| 3 core coaching skills | 1. mindful listening 2. open ended inquiry 3. perceptive reflections |
| 5 steps to enforce boundaries | 1. inform 2. make a request 3. give a warning 4. follow through with stated consequence 5. let go of the outcome |
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