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COACHING FINAL EXAM QUESTIONS
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Why is good rapport essential? Once its initially established, is it established once and for all? - Solution •Good rapport is essential for 1.an honest discussion 2.constructive understanding of clients' behavior 3.Creating openness to change/stage of change 4.Creating trust 5.Thorough exploration When trust and rapport are absent, so is a growth-fostering environment. Trust and rapport are not earned once and for all .They can be earned, or lost, during every moment of every coaching conversation. What should a coach consider when establishing rapport with a client? - Solution Coach: •Coaching continuity •the number of coaching clients/sessions a coach has per day •personal distractions and stressors
- can create difficulty remaining mindful if not managed well •Personal self- care
- does the coach need coaching? What thing should be communicated to a client when establishing rapport and trust? - Solution Coaching Policies: -Informed consent -Confidentiality -Referrals- how and when •Definition of coaching: Clearly explain what it is...
•Growth-promoting relationship, building a new mindset, empowering change... and what it's NOT •Coach telling the client what to do and how to do it What are the steps to establishing rapport? - Solution Step 1: in all sessions: Get yourself into the right mindset (Vision, listen, Tell the truth, Trust your intuition) Step 2:Greeting Step 3: Introduce yourself Step 4: Find out your client's initial perspective on coaching Step 5: Define coaching and coaching process Step 6:Explain your objectives for the first coaching session Why is the first coaching session the longest? - Solution Typically the longest session due to content: Establishing rapport Review of Policies and Procedures Discussion of assessments Exploration of motivation, resources and wellness vision for the future Setting of long-term wellness goals Why do coaches ask the client for feedback at the end of every session? - Solution Feedback: important both for your own learning and for your client's growth Why do coaches explore the highlights of the past week at the beginning of a weekly follow-up session? - Solution 1.enhance rapport and client motivation 2.Provide accountability 3.Make any necessary adjustments to the wellness plan or wellness goals 4.Address any challenges that may arise along the way When reviewing each weekly goal with a client, what do coaches discuss first? - Solution -Discuss successes FItRST, then address challenges
What elements make the best wellness vision? - Solution importance is based on connecting the vision to their core values.
- core values
- strengths and resources
- importance = Motivation
- Confidence=Self-efficacy What is the relationship between confidence and importance, or motivation to change? How to each impact the other? - Solution Importance=Motivation Confidence= Self-efficacy --->Without self-efficacy, even the strongest motivation may go to sleep ---Confidence drives change --->But, without a connection to the deeper meaning and value of change, exploring and even enhancing self-efficacy may not be as meaningful or effective. ---> The bottom line: explore and monitor levels of both starting with motivation What is the definition of motivation? - Solution The reason(s) a person will or will not engage in a particular behavior. "You are motivated to do exactly what you're doing" Tonemah ---> For this reason, its imperative to explore why the vision has meaning and value since it does not necessarily reflect current behavior What are core values? Upon what are they based? - Solution Core Values Those elements in a client's life that define them and make life worth living: 1.self-worth 2.competence 3.autonomy 4.relatedness 5.Spirituality Questions related to Core Values:
1.Who am I? 2.What do I treasure most in life? 3.What do I believe in? 4.Why does change matter a lot to me, right now? What is intrinsic motivation? Be able to recognize examples of this type of motivation. - Solution Intrinsic Motivation: Motivation that is based on internal core values such as autonomy, competence and self-worth that is internally driven. ----> Intrinsic motivation is associated with a strong sense of self-efficacy. Intrinsic motivation last much longer and take longer to identify to connect deeply What is introjected regulation? Upon which type of motivation is it based?Is it effective at strengthening commitment to change? - Solution Introjected regulation: --a form of intrinsic motivation driven by self-imposed expectations. --Can be a challenge rather than an asset if self-efficacy is low and/or autonomy has been suppressed ---Reflected in negative self-talk and unrealistic expectations What is integrated regulation? Upon which type of motivation is it based? (Intrinsic) Is it effective at strengthening commitment to change?(Yes) - Solution Integrated regulation: intrinsic motivation based on the value of the outcome, regardless of enjoyment or interest: the behavior is performed for the sake of the outcome What is extrinsic motivation? Be able to recognize an example this type of motivation. - Solution Driven by external core values such as one's need for relatedness, adaptation to environmental factors and external rewards. Extrinsic motivators are based on: --external regulation (example: someone telling you what to do) ----Results in a low or short-term investment in change ----external rewards (example: fitting into that wedding dress; pleasing a spouse) ----Don't supply sustainable, long-term motivation
Helps clients to focus and mobilize their motivation around realistic and meaningful steps and actions What exactly does the acronym SMART stand for? - Solution Specific Measurable Action-based Realistic Time-line Be able to tell the difference between a vague 3-month or weekly goal from a specific 3-month or weekly goal and be able to rewrite each to be specific if asked? - Solution Vague - I will be exercising more. Specific- I will be walking at a moderate pace at the gym five days per week for 30 minutes. Vague - I will be eating less fast food. Specific- I will only be eating fast food lunch meals 2 times per week. Vague - I will be eating more healthy Specific- I will be eating 2 servings of vegetables for lunch and 1 serving of vegetables for dinner every day. Why do coaches encourage clients to set measurable goals? Should weekly goals be action-oriented or outcome-oriented? Why or why not? Can 3-month goals be based on outcome? If so, what must weekly goals include? - Solution Measurement of goal achievement is central their success. Action based or Behavioral 3-month goals are easily measurable b/c:Weekly goals are smaller actions or behaviors directly related to the 3- month goal, making goal achievement easily quantified weekly: 3-month Goal: I will be walking at a moderate pace at the gym five days per week for 30 minutes. Weekly Goal: "I will walk at a moderate pace at the gym on Monday and Wednesday next week for 30 minutes." Percent success = 50% Reason = "I only walked on Monday and not Wednesday." 3 month goals are outcome-oriented, how your client measures progress will depend upon their weekly goals being focused on behaviors that can result in the desired outcome.
Common outcome oriented 3 month goals: (-Health risk reduction-cholesterol levels, blood pressure, blood sugar) -Weight reduction -Increased Fitness level-Peak VO2Max, 1Rep max, range of motion) Why is it important to set realistic goals? - Solution Realistic goals can increase confidence Realistic goals are achievable but challenging so clients feel a sense of accomplishment when they are met increases self-efficacy > increased motivation Unrealistic goals can decrease confidence If they are too challenging, based on too many behavior changes at once or faulty perceptions of success, goal attainment may not be possible If they are too easy, or based on behavior(s) that are already easily being performed with consistency, then there is no sense of accomplishment Goals should reflect the balance between challenging your clients to do more than they think they can do, while not discouraging them by reaching for goals that are too ambitious Why do coaches use a 3-month timeline when coaching clients? - Solution A three-month timeframe is short enough to provide a sense of urgency about achieving weekly goals, but long-term enough to allow time for internalization of change --Research shows it takes a minimum of 21 days to retain new habits Why do coaches continually assess confidence throughout the SMART goals process? - Solution Scale confidence often: a client's confidence levels are dynamic and specific to each goal Explore scale deeply and the subsequent responses: So why are you at a 6 on your confidence to walk after dinner and not, say, an 8? What is the purpose of identifying social support? Who would make an appropriate social support? Be able to recognize examples - Solution Social support is an intervention component geared towards: Directly supporting specific behavior changes. Creating an environment that is helpful to individuals in making behavior change Developing skills to build support.
Stimulus control cognitive rehearsal What is brainstorming? How does the process of brainstorming work? What are the benefits of brainstorming to clients? - Solution the rapid generation of ideas and possibilities that will help a client reach their vision Brainstorming is an essential coaching skill and a fundamental part of generative moments in coaching Although brainstorming can be used at any point during coaching sessions, it is particularly important when identifying solutions to challenges and supportive relationships. enables clients to: develop creativity in their approach to change design the most successful plan for change. see challenges they may face as having multiple possible solutions ↑ Self-efficacy Reinforces rapport because coaches and clients co-generate a wide variety of possible ideas for consideration. What is considered good practice when brainstorming? - Solution Important for identifying solutions to challenges and supportive relationships What are the benefits of using the typical day coaching tool? - Solution Take me through a typical day.. ." Benefits of using a typical day tool Provides a wealth of information about the client's world Can be used at any point in a coaching session but works well in the challenge discussion Facilitates exploration of both challenges and solutions in a naturally flowing way Can illuminate faulty perceptions about challenges Leads well into the brainstorming process What are the "don'ts" when using the "typical day" coaching tool - Solution Avoid imposing any interpretations, ideas or analytical questions on the story until the client has fully expressed themselves fire a series of investigative questions at a person Interrupt a client during their recall to pursue a "problem" in more detail
If the exposed issue truly seems problematic, make a note of it and find a more appropriate time to discuss it force the acquisition of "thorough" details about their typical day There may be aspects of their day they do not want to discuss. Find a balance between a thorough picture and an intrusive interrogation How do you know you've got it right when using the typical day coaching tool? - Solution You are doing very little talking The client seems engaged in their story You are learning lots of interesting information, both verbal and non-verbal, about the client, their situation, their perceptions, etc Cognitive rehearsal - Solution Cognitive rehearsal rehearse one's thoughts and behaviors prior to experiencing the potentially difficult situation, and to be armed with healthy adaptive responses Example in dietary behavior change: imagine the original situation that is causing temptation eating at the buffet in the cafeteria with all those unhealthy, tasty options describe thoughts and feelings that accompany the adaptive situation and make positive self-statements about it "I will feel good mentally and physically when I choose the fruit salad rather than the chocolate cake for dessert." Then immediately follow the positive self statement with a positive adaptive behavior "I see myself choose the fruit salad from the buffet." Finally, individuals are encouraged to reward themselves for doing well in a difficult situation, with either positive statements or material rewards, or both. "I am so proud of myself for making this change a reality and I had more energy for the rest of the work day!" Stimulus Control - Solution Identifying stimuli that may encourage lapses and replace with cues to engage in goal behaviors. limit exposure to high-risk situations increase exposure to healthy alternatives Example: to inhibit unhealthy behavior: limit the times and places where you eat meals placing unhealthy snacks out of sight or eliminating them altogether to promote healthy behavior:
What should coaches do to successfully coach a client in the maintenance stage? - Solution Challenge maintenance stage clients to keep growing and aspiring to new levels of wellness How should coaches help clients in the action and maintenance stages view a lapse? What is the benefit of a lapse?How should a coach address a lapse? - Solution ---Lapses are Normal and expected part of the process of change (there are no failures) ----Assist clients in viewing lapses as opportunities to refine their plan How should a coach help clients in the action and maintenance stages define new strategies to prevent relapses? Which processes of change are effective in preventing relapse when working with clients in the maintenance stage? Be able to recognize examples - Solution Use ---Brainstorming ---Cognitive rehearsal Process of change: -Helping Relationships=Supportive Relationships -Process that come from CBT: -Counterconditioning -Contingency Management What are benefits of using contingency management to overcome a lapse?
- Solution Focusing the client on the relationship between a behavior (Positive or negative) and its consequences (Positive or negative) What are some other tools for addressing a lapses? - Solution Revisit your client's 3-month goals and their wellness vision to insure relevance Use perceptive reflections to illuminate AHA moments If the lapse is even your fault, take responsibility -remind client of prior progress using past efforts for future success tool
-establish and re-establish supportive relationships What is Resistance? - Solution Verbal exchanges and/or behaviors that indicate a client is ambivalent or conflicted about changing. What causes resistance? - Solution Causes of ambivalence:-anxiety/fear/apprehension about change, inner conflict,low- self-worth/self-efficacy Resistance can arise when:-The client brings it into the coaching sessionReadiness, confidence levels and/or motivation to change are either low or drop-The coach elicits conflictDid not or incorrectly assessed client's readiness, motivation, confidence, etc.The coach labels the client based on exchange of information or past experiencesThe coach steps on a client's autonomy and suggests ideas without permission or makes choices for the client-A combination of the above What are the behavioral signs of resistance? - Solution -Negative talk -Distracted, or not engaged during session -Conflict with coach -Deflecting responsibility Which (MI) motivational interviewing skills are designed tp help clients create a safe space for clients to explore ambivalence? - Solution Express empathy-develop discrepancy-Come along side the client -Roll with resistance-support self-efficacy If implemented correctly, MI can be useful to help a client understand and dislodge their "stuckness" and move forward. What are the benefits of resistance? - Solution When a coach effectively engages their doing and being skills, especially perceptive reflections, some resistance can actually provide the kind of energy in a coaching session that generates: -Relational flow-"Aha" moments-deeper rapport-a spark that moves a client to the next stage of changeA coach should practice respectful, productive and playful exploration of resistance-Helps a client see resistance realistically and without judgement-Fosters the confidence to reach for new possibilities. What are the types of resistance can be caused by the coach? How can coaches avoid these traps? - Solution The Expert Trap
Avoiding the CLIENT Confrontation Trap - Solution -Roll with Resistance: this is the first and most important step in avoiding this trap. "Its equivalent in dance is paying attention to keeping yourself and your partner from stepping on each other's toes" Paradoxical element brings client back to balanced or opposite perspective. Come alongside the client Shifting Focus Develop Discrepancy: Allowing client to move forward USE perceptive reflections to develop discrepancy -gently plants the seeds of thoughtfulness and, possibly, change Addressing the CLIENT Confrontation Trap - Solution 1. Amplified Reflection ---the coach amplifies or exaggerates what the client said in a way that allows the client to see their statement more clearly and either agree or disagree with what was said
- Double-sided Reflection ---with a double-sided reflection, the counselor reflects both the current, resistant statement, and a previous, contradictory statement that the client has made. This allows the client to see their resistance or misperception more clearly and address the discrepancy. What steps does Wellcoaches suggest you take if you suspect your client is self-sabotaging - Solution 1. Level with the client about your perception that the client is self-sabotaging with a non-judgmental question, such as " I get the feeling you might be sabotaging yourself by...Do you think this might be true?"
- Get the client to acknowledge the self-sabotage
"I think we've hit a wall here"
- If the client is still in denial say "There may be things going on here that are hurting your motivation for which I'm not qualified to help you" Recommend Therapists concurrently
- Clients who refuse to get outside help and aren't jolted into participating more fully in their coaching program after hearing your concerns may not be at the right stage for a coaching program What are the benefits of joining a professional organization? - Solution - Provides professional support -Referrals through certified professional database -Job search engines -Provides continuing education opportunities (Helps keep your certification active and your knowledge up to date) -Provides professional resources (Client hand outs, assessment tools, professional coaching articles, liability insurance, web support -Makes you more attractive to employers What are the reasons for becoming certified? - Solution -Makes you more attractive to employers -Insures to employers that you have the minimal core competencies necessary to function in the capacity of a coach or to utilize coaching skills in your prospective position. Insures consistency with a specific paradigm of health coaching Shows your ability to commit to a task and follow through with that commitment Shows your knowledge of and commitment to the recognized credentials of your chosen career discipline Allows you to meet employment qualifications What are the reasons for becoming a nationally board certified health and wellness coach? - Solution With an explosion of health and wellness coaching programs, it is difficult to determine the expertise and quality of coaches. Without agreed upon standards for the training and practice of
-Individual coaching with more than 1 person -Health behavior education -group therapy What are the benefits of group coaching to the coach? - Solution *Cost- effective *Smaller time commitment overall *Can be as effective as individual coaching
- Amplifies and strengthens coaching skills In a clinical setting: Coaches can offer content education and skill-building during group sessions -Potential to have a positive impact on numerous patients simultaneously using fewer staff members The use of peer facilitators can further enhance the reach of the program What are the benefits of group coaching to the client? - Solution To the client: -More affordable -Increases access and potential population impact -Provides the opportunity for shared ideas and learnings -Creates a sense of community -provides the opportunity What are the challenges associated with group coaching? - Solution Maintaining consistency of groups with a fixed program start/end dateLimits availabilityIf you don't have consistent attendance of at least 4 group members, then the benefits are alteredAbsences can dilute the benefits of a unifying relationship and exposure to realistic role modelsOpen groups with no set program start/end date increase availability and consistency, but:Newcomers may not feel "welcome" Requires a skilled coach to facilitate the ongoing change in group dynamicsGroup dynamics can shift over time, making cohesion difficult What are the logistics of a group coaching session? - Solution Have the group set guidelines at the first meeting and share them with new members who join laterBuilds group cohesion and buy-in to the guidelines and the group itselfThe coach is responsible for enforcing the group's guidelines
whenever necessaryCoaches can conduct an initial individual coaching session/screening with each prospective group member before the first group meeting to insure that the group dynamic is best for themThose that are intimidated to share in a group, or those that may be more likely to monopolize the group, can be referred to an individual program Important group guidelines to observe: No judgements! No advice giving -use deep listening Focus on participant Each group member is an expert of their own lives No hogging "air space" Observe confidentiality When are the group coaching sessions most effective? - Solution What are the elements of a typical group coaching session? - Solution
