Personal regeneration
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A presentation on personal regeneration
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Personal regeneration
- 2. Our team
- 3. Live Well! Bien Vivre!
- 4. Coaching Practices • Short- and long-term goal setting • Personalized action plans • Build on strengths to overcome barriers • Emotional support • Accountability and reinforce behaviour • Increase self-efficacy to make lasting changes
- 5. Navigators • Help navigate the client to other appropriate information or local services that can offer additional support - Credible Resources - CDA Programs - Community Programs - Primary Health Care
- 6. Stress management • Key factors of stress – Outside factors • Most elements of stress come from our environment – Emotions • Dealing with how we feel is an important step towards understanding how to deal with stress – Limitations vs obstacles • Understanding the difference between what we can control and what we can’t control.
- 7. Stress management • Coping mechanisms – Helps with our ability to handle stress – Are planned – Are pro-active measures – Builds our self-esteem, sense of self-worth and problem solving abilities – Are time consuming. • Stress relief – Helps with our ability to reduce stress – Are spontaneous – Are reactive to certain stress or accumulated stress – Aleve's pressure, stress or anxiety – Are quick and effective
- 8. Stress management • Coping mechanisms – Examples • Smoking • Planned spiritual moments • Night out with friends • A warm bath • Sunday hike • Going to the gym • Stress relief – Examples • Emotional eating • Mental exercises – Soduku – Crossword • Reading • Meditation • Walking during a break
- 9. Objectives • Gain a greater understanding of what a S.M.A.R.T. goal is • Be able to identify why S.M.A.R.T. goals are important • Have the skills to create action based S.M.A.R.T. goals • Recognize the challenges to overcoming your goals and how to overcome them • Improve your knowledge of what a confidence scale is
- 10. What are your wellness goals?
- 11. What are S.M.A.R.T. goals? • Specific • Measurable • Attainable • Relevant • Timely
- 12. Why S.M.A.R.T. goals? • Put goals into action • Accountability • Build confidence
- 13. Making your goal… Specific • What are you going to do? • How are you going to do it? • Where are you going to do it? • When are you going to do it? • With whom are you going to do it?
- 14. Making your goal… Measurable • How many? • How much? • How often?
- 15. Making your goal… Attainable • Is the goal realistic? Achievable? • Small successes can equal big results
- 16. Making your goal… Relevant • Is the goal important for you? • What makes this goal important to you? • Is it something YOU want to do? • Is it meaningful?
- 17. Making your goal… Timely • When will you work on your goal? • When will you achieve your goal? • It is important to set a target date within 1-2 weeks
- 18. Examples of S.M.A.R.T. Goals I will walk for 10 minutes 3 days a week at lunch for the next 2 weeks I will eat breakfast 4 days a week for the next week I will take 10 quiet minutes to myself 4 evenings a week after supper
- 19. Create your S.M.A.R.T. goal!
- 20. Overcoming Challenges • What makes it difficult to achieve your wellness goal? • What triggers your old habits? • “If” difficult situation “Then” I will….
- 22. Questions • www.livewellbienvivre.com facebook.com/livewellbienvivre • Péninsule Acadienne 506-397-4308 • Fredericton 506-478-1529 • Miramichi 506-624-4391 • Moncton 506-227-7253 • Saint-Jean 506-608-6498 • Région du Nord-Ouest 506-253-9975
Notes de l'éditeur
- Chose communities with champions, wellness initaitives that we could leverage Differences in communities – EN/FR, Urban, Rural, includes some FN communities differences in area. – Moncton – uptake vs. AP --- Group Coaching Mental Health
- Privacy and consent forms – overview of their relationship and scope pre and post questionnaires – they ask about chronic illness, eating habits, physical activity, smoking, and self-efficacy Most people coming with a big long term goal – like I want to lose weight, be healthier, eat healthier Break it down to short, acheivable, SMART goals. They get success – (4-6 successes to change self-efficacy) and then you really start to see them improve. Develop strategies to use your strengths most effectively and maximize your potential to achieve desired outcomes. Increase your confidence to make the changes you desire.
- Based on the UK Model The Health Coach becomes an expert in their community resources and are developing a toolbox of regional community resources and credible wellness information. They will leverage existing wellness intiatives and resources and connect their clients when appropriate. When signposting a client you are likely not to have undertaken any significant work on the specific query you are signposting, whereas with referral it is likely that you will have started to work with the client on the query but for some reason can no longer continue. With signposting you may or may not continuing working with the client Some clients may come to the Health Coach and simply require signposting to one of these sources, while others will spend time working with the health coach to develop an action plan, goals and working to overcome barriers. Credible Resources – eat tracker, Dietitians of Canada, Community – walking clubs, fitness classes, introduce them to activities, gyms, Primary Health Care – keep track of Care Team, prep for a meeting with an RD, foot care, encourage seeing Mental health help, etc.
- By the end of this session you will…
- Ask the group what are some of their wellness goals are…. Have them write it down on the top of the action plan page (option to have group write their goals down on small non-identifiable pieces of paper and collect them. Put them in a hat and pick out goals through out the workshop to use as examples) Explain that often times we have ‘goals’ but neglect making a plan so they do not get achieved. Example: New Years resolutions – they are usually vague: lose weight, get healthier or they expire – no alcohol or chocolate for 30 days. Although these have value, long-term sustainable goals need a solid plan. This is where SMART goals come into play.
- Read what each letter of SMART stands for
- I will walk 30 minutes after supper. I will eat 5 servings of vegetables and fruits (1 fruit at breakfast, 1 fruit and 1 vegetable at lunch, 2 vegetables at super) Quantifing your goal helps you determine if you you achieved it. Example – if your goal is to eat healthier and you look back at the week, it might not be obvious if you ate healthier (healthier than what?). Making your goal measureable helps you track your successes so that it is easy to tell if you succeed.
- Your long-term goal might be to run 10 km but you wouldn’t expect to do that right away. You need to breakdown your goals to short, achievable goals and build on your successes. Build up from walking to running, build your kilometers or time. Gradually add vegetables into your diet and slow down on premade convenience foods. If you are too drastic you may be successful for a short amount of time but are likely to relapse and go back to the old behaviour. Give yourself opportunity to get 4-6 successes. This will help with your confidence, motivation and keep you moving in the right direction. Start slow, step by step, this will help you with long term goals Option – you may explain the floor/ceiling concept here. Option 2 – you make discuss what is achievable at this moment in time considering all the moving pieces in their life.
- Is it important for you to achieve this or you are only doing it for somebody (i.e. doctor, RD, wife, kids). What are your reasons to do it? You want to be healthier, but for what? Define healthy for yourself – your values. Explain Extrinsic and intrinsic motivation – using language like: external/what you have to do versus internal/what you want to do Examples: Extrinsic: My doctor tells me I need to be more active to keep my blood sugars under better control. Intrinsic: I want to be more active so I can play with my grandchildren and lead an independent life Share success stories from your clients about their motivation and successes
- Discuss making short-term goals (1-2 weeks) that will lead to your larger, long-term goal. Discuss revaluating and adjusting goal. Discuss the importance of making time for your goal. If you are going to walk after supper, plan your day for it. If you are eating more vegetables and need 10 extra minutes to prep food each time, plan for that. Time can be a challenge for all of us – we must learn to plan, schedule and make it a priority and part of our day. EXamples I will walk 30 minutes after supper 3 days per week. I will eat 5 servings of vegetables and fruits (1 fruit at breakfast, 1 fruit and 1 vegetable at lunch, 2 vegetables at super) for a minimum of 4 days per week. I will not have a cigarette after lunch on Tuesday and Thursday.
- Ask participants to put their notes from each section of the SMART goal together to make their goal. Walk around room and help those that need it. You can ask if anyone wants to share their goal.
- Challenges tend to come up when we start to make healthy lifestyle changes or certain things trigger the old behaviours. Often we deal with the same challenges over and over again. So what we need to do is plan for this. Think of 2 challenges that may arise when you are working to achieve your goal Ie/ lack of time, certain people or places trigger old behaviour, weather Now let’s make a plan to deal with these 2 challenges so that we are prepared with a plan B when they happen. Examples: If it rains at lunch, I will walk in the mall If I am running late, I will keep fruit and yogurt in the fridge to eat on the way to work If I don’t have time at night for time alone, I will wake up 10 minutes early and take the time in the morning
- Explain ruler Ask participants to determine their confidence level in achieving their goal Things to consider: Are you ready to make changes? Are you committed to making changes? In your current reality, are you able to work on your goal? Explain that they should have confidence of 7 or greater. If not, adjust goal so that it is more attainable/realistic