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Be Your Own Coach: Coaching Self-Assessment and Stressbuster

Updated on September 20, 2018

I’d like to share with you another two simple yet very powerful processes (in addition to the hub: Be Your Own Life Coach: Self-Coaching Questionniare).

I am a professional training consultant, business coach, and life coach, and have been for most of my working life. I initially designed a simple process which I asked people to complete before attending a Life Coaching session with me and to my surprise and delight, for many people, this is all they needed!

Using the same principle, the second process focuses on providing insight into how you could better manage stress.

Life Coaching Is action-driven in that it helps you to look at where you are in the present moment, where you would like to be, and then helps you to bridge the gap. It allows you to explore your untapped resources, open new doors, revisit dreams, and find ways to achieve them. And best of all, it gives you a boost of confidence to enable you to take the necessary risks to live up to your full potential.

A Self-Coaching Process

Both processes are contained in a simple form designed to enable you to reflect on how satisfied you are with each area of your life and prioritise any actions that will improve the situation.

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Each part of the processes outlined below is important as it helps you to reflect on what you would like to achieve, what you have already tried, what’s worked, what hasn’t worked, what options are available to you, and what your specific next step is going to be. This is the same typical process followed by most Life Coaches.

This hasn’t been designed to replace the need for a one-to-one coaching discussion, merely to aid it, but as I said, in many cases this insight is all that is needed.

Each Area of Your Life

To ensure a healthy balance, the form is divided into the following subjects:

  • Family / Extended Family
  • Finance
  • Friends / Social Life
  • Health
  • Hobbies / Sports
  • Personal Relationships
  • Physical Home Environment
  • Self-Development / Growth
  • Spiritual / Religious Life
  • Work / Career
  • Other

Self-Assessment

Under each of these sections you are asked to complete:

  • Your Satisfaction Rating.
  • Your Personal Strengths.
  • Your Achievements.
  • Immediate Challenges / Blocks / Problems.
  • Specific Actions You Will Be Taking.


Your Satisfaction Rating

Rate your level of satisfaction by circling a number from 1 to 10, 1 being most dissatisfied and 10 being most satisfied.

Your Personal Strengths

Your strength in these areas. These can include anything from having a healthy level of physical fitness, being committed to getting into shape, or adhering to a detailed budget plan, etc.

Your Achievements

List your achievements. Ask yourself what you are proud of; what you have accomplished that has brought meaning to your life; what positive qualities and skills you possess; what you have done that makes you happy; has made others happy; has made a positive impact on your life and on others.

Immediate challenges / blocks / problems

List a negative issue or a problem that affects you ensuring that you focus upon yourself, e.g. “I struggle to communicate when I am anxious.”

Specific Actions You WIll Be Taking

List one specific action that you could take that would result in you being able to give yourself a higher satisfaction rating. Ensure that the action is specific, in other words, it describes:

  • What you will actually be doing.
  • How you will be doing it.
  • How well you will be doing it.
  • When you will be doing it.
  • When you will have completed it.
  • How you will know when you have been successful.
  • What support you might need from others to achieve it.

Your Action Plan

Once completed, all that remains is to put your insight into action. Here are the guidelines:

  • Why not begin with the area you rated lowest? List a specific action you could take that would raise your satisfaction level.
  • Diarise one action you can take to increase your satisfaction in at least one of the listed areas every week.
  • Your goals must be written. This will help to crystallise your thoughts and those thoughts will help motivate the action required.
  • Make a list, preferably in your diary, of at least one specific action per week, required to increase your satisfaction levels. Remember to list dates for each one and prioritise them realistically. These dates or deadlines should be both challenging and realistic.

Stressbuster

Now you can plan your own ideal stress-busting programme

IMPORTANT: Please note that although this has been designed with a doctor’s input, it most definitely won’t replace the need for a discussion with a health professional. It could however provide insight that could help you manage stress more effectively.

Stressbuster Process

The first page of the document describes the process to be followed for the pages that follow. The document is then divided into the following subjects, one for each area of your life including:

  • Relaxation Methods.
  • Exercise.
  • Sleep.
  • Time Management.
  • Communication Skills.
  • Positive Thinking.
  • Nutrition.
  • Assertiveness.
  • Socialising.
  • Emotional Needs.
  • Avoiding Stressors.
  • Leisure.

Under each of these sections you are asked to complete:

Your Satisfaction Rating

Rate your level of satisfaction by circling a number from 1 to 10, 1 being most dissatisfied and 10 being most satisfied.

Your Personal Strengths

Describe your strengths in these areas. These can include anything from getting regular exercise, being open about your feelings, using a diary effectively, correcting negative thoughts, etc.

Immediate Challenges / Blocks / Problems

List a negative issue or a problem that affects you ensuring that you focus upon yourself rather than on others, for example, “I tend to overeat when I feel depressed".

Actions and Action Plan

As in the process above, this is what makes the difference. List an action that you could take that would result in you being able to give yourself a higher satisfaction rating. Diarise it, make a promise to yourself to carry it out, and make it happen!

Comments

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    • profile image

      Keith Dylis 

      3 years ago

      This is a most helpful, constructive and amazing document. Thanks Russ!!

    • Russ Baleson profile imageAUTHOR

      Russ Baleson 

      6 years ago from Sandhurst, United Kingdom

      What a great comment, I can feel your excitement. Please let me know your email address, (send to baleson@hotmail.com), and I will send you the document that makes this easy to do. Please feel free to share it with anyone. Russ

    • fullheartteacher profile image

      fullheartteacher 

      6 years ago from Philippines

      It's a great hub! It really motivated me in my start of business. It gave me more information in the making of my life as a person, a mother and a teacher. I will love to share it.

      Hurray to you and more power....

    • Russ Baleson profile imageAUTHOR

      Russ Baleson 

      6 years ago from Sandhurst, United Kingdom

      Hi Tina, thanks for your comments. This is a challenging time for you. Decide on a time and date to start your journal and may you have quick successs on moving forward. Russ

    • profile image

      tinac43 

      6 years ago from Georgia

      Great information and I will take this to heart. I know I need all the help that I can get especially be unemployed and battling a disease. I will start my journal as soon as possible.

    • Russ Baleson profile imageAUTHOR

      Russ Baleson 

      7 years ago from Sandhurst, United Kingdom

      Thanks amazing child! In the next week I'll be publishing a hub which provides a set of self-coaching questions that provide insight into any issue, goal, etc., you may have - within twenty minutes. I hope you will check it out and let me know how you get on.

    • amazingchild profile image

      amazingchild 

      7 years ago from Phoenix, AZ

      Great info! I never realized how analytical life coaching could be. Very helpful!

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