ACE Health Coach Lessons 1-8

ACE Health Coach Lessons 1-8 Four aptitudes of "the art of living": •the ability to enjoy •the ability to choose •the ability to keep developing •the ability to see meaning INNER CRITICAL VOICE self-talk EMOTIONAL INTELLIGENCE the ability to recognize one's own feelings and the feelings of others Four competencies of emotional intelligence: •self-awareness •self-regulation •empathy •social skills SWOT analysis: S=Strengths W=Weaknesses O=Opportunities T=Threats DISC model: D=Dominant, driving, doer I=Inspiring, interesting, interactive S=Supportive, steady, stable C=Cautious, competent, careful Four-step process to confirm understanding: 1. Use confirming statements. 2. Summarize key facts. 3. Ask if your understanding is correct. 4. Clarify misunderstandings. LANGUAGE OF CLOSURE turning away or sitting with arms and legs crossed LANGUAGE OF OPENNESS demonstrated with open arms, legs and feet pointing toward the client, and relaxed and prolonged eye contact •leaning forward shows interest •head tilted slightly forward shows attentiveness •head tilted slightly sideways shows curiosity •slow nodding, interest noises, and a furrowed brow show concentration Eight ways to determine when a connection has been made: 1. People give extra effort. 2. People say positive things. 3. People demonstrate trust. 4. People express themselves more readily. 5. People feel good about what they're doing. 6. People display an emotional connection. 7. People are emotionally charged by being together. 8. People have growing synergy and their overall effectiveness is greater than the sum of their contributions. MOTIVATIONAL INTERVIEWING a client-centered approach to assist clients with ambivalence to change Six negative habits that are the root of the poor listener: •the faker •the interrupter •the intellectual or logical listener •the rebuttal maker •the focus thief •the advice giver Thirteen behaviors that are common to "high-trust" leaders: CHARACTER-BASED BEHAVIORS •be honest •demonstrate respect •create transparency •right wrongs •show loyalty COMPETENCY-BASED BEHAVIORS •deliver results •get better •confront reality •clarify expectations •practice accountability CHARACTER AND COMPETENCY BEHAVIORS •listen first •keep commitments •extend trust A-B-C model of cognitive behavior: A=Activating event B=Beliefs about the event or situation C=Consequences ABSOLUTISTIC DEMANDING all-or-nothing approach to health improvement Ten cognitive distortions: •all-or-nothing thinking •overgeneralization •mental filter •discounting the positives •jumping to conclusions (mind reading and fortune telling) •magnification or minimization •emotional reasoning •"should" statements •labeling •personalization and blame Seven-step problem-solving model: GROW model of problem solving: G=Goal R=Reality O=Options W=What/how/when/how SMART goals: S=Specific M=Measurable A=Attainable R=Relevant T=Time-bound NEURO-LINGUISTIC PROGRAMMING teaches how unhelpful thoughts create obstacles neuro--how the mind and body interact linguistic--the insights into a person's thinking as expressed through language programming--the study of patterns of thinking and behaving Health coaching can be seen as a subset of what kind of coaching? personal (or "life") EMPATHY the quality that allows one who has not personally experienced an emotion to "put themselves in another's shoes" The three things the health coach is instructed on: •fundamentals of exercise science •nutritional science •behavioral management SOAP notes: S=Subjective O=Objective A=Asessment P=Plan SPLITTING the client says one thing in person, but recounts the story differently to another team member What's the best way to create an "exit strategy"? stating upfront that if certain landmarks are not achieved within a particular agreed upon timeframe, the relationship may need to be terminated to direct the client toward his or her goals What is "Who says what in which channel to whom with what effect?" who=communicator says what=message in which channel=medium to whom=receiver with what effect=effect Self-trust, or credibility, is built on: •capabilities •results •integrity •intent Relationship trust is built on: CHARACTER-BASED BEHAVIORS •be honest •demonstrate respect •create transparency •right wrongs •show loyalty COMPETENCY-BASED BEHAVIORS •deliver results •get better •confront reality •clarify expectations •practice accountability CHARACTER AND COMPETENCY BEHAVIORS •listen first •keep commitments •extend trust Components of connecting with clients: •visual connection •intellectual connection •attitude connection •verbal connection D in the DISC model: Dominant--fast-paced, direct, outgoing, and task-oriented; I in the DISC model: Inspiring--outgoing, but more people oriented than D's (usually the are health coaches fit into) S in the DISC model: Supportive--reserved and people-oriented, focus on relationships, enjoy helping others C in the DISC model: Cautious--reserved, task-oriented, want data, prefer less emotion Three interventions of the authoritative approach: •prescriptive •informative •confronting Three interventions of the facilitative approach: •cathartic •catalytic •supportive The six C's communication must be: •clear •concise •correct •complete •courteous •constructive Message-communication percentages: spoken words=7% tone of voice=38% body language=55% Nonverbal language makes up more than what percentage of a message being communicated? 90% Six generally accepted and genetically based human facial expressions recognized worldwide: •happiness •sadness •disgust •surprise •fear •anger Body-language indicator: CROSSED ARMS closed and not listening, defensive Body-language indicator: LIGHT TOUCH ON THE ARM attention getter Body-language indicator: NOSE RUB may imply deception Body-language indicator: USE OF A BARRIER personal space is being invaded Body-language indicator: HAND UNDER CHIN decision time has arrived Body-language indicator: FEET POINTED TOWARD THE DOOR ready to leave Body-language indicator: EYES GENERALLY LOOKING UP/RIGHT guessing, fabricating, or lying Body-language indicator: EYES GENERALLY LOOKING UP/LEFT recalling, retrieving facts, or truthfulness Body-language indicator: TIGHT-LIPPED SMILE secrecy or withholding of feelings Body-language indicator: BITING LIP tension (or wants to ****) Body-language indicator: HEAD TILTED TO ONE SIDE non-threatening, submissive, and thoughtful Body-language indicator: PALMS UP/OPEN truthfulness and honesty Body-language indicator: CRACKING KNUCKLES comforting habit and attention seeking Body-language indicator: SEATING THAT IS APPROXIMATELY 45 DEGREES FROM EACH OTHER normal, comfortable, and cooperative MOTIVATIONAL INTERVIEWING method of questioning in a way that encourages clients to honestly examine their beliefs and behaviors and motivates clients to make a decision to change a particular behavior Five core principles of motivational interviewing: •express empathy •develop awareness of negative consequences •roll with resistance •support self-efficacy •avoid argumentation Stages-of-change model: •precontemplation •contemplation •preparation •action •maintenance Five types of questions health coaches need to understand how to ask: •open-ended questions •closed-ended questions •funnel questions •probing questions •leading questions OARS model of motivational interviewing: O=ask Open-ended questions A=Affirm the client's thinking R=listen Reflectively S=Summarize Three steps of active listening: •mirroring •validating •empathy Verbal listening skills include: •paraphrasing •clarifying •reflecting •explaining •linking •summarizing •encouraging Nonverbal listening skills include: •facial expressions •body language •eye contact •personal space •silence Set of positive factors leading to wellness: •emotional •intellectual •social •environmental •physical •spiritual HYPOKINETIC DISEASES associated with too little activity or exercise OPERANT CONDITIONING behavior is influenced by its consequences; looks at antecedents, behaviors, and consequences POSITIVE REINFORCEMENT presentation of a positive stimuli NEGATIVE REINFORCEMENT removal or avoidance of aversive stimuli EXTINCTION removal of a positive stimulus PUNISHMENT an aversive stimulus following an undesirable behavior Four types of social support: •emotional support •tangible support •informational support •companionship support Ways to challenge or dispute irrational thoughts: •examine the evidence •experimental technique •Socratic method STAGES OF THE TRANSTHEORETICAL MODEL OF BEHAVIORAL CHANGE 1. stages of change 2. process of change 3. self-efficacy 4. decisional balance HEALTH BELIEF MODEL predicts that people will engage in health behavior based on the perceived threat they feel regarding a health problem, as well as pros and cons of adopting that behavior Six sources of self-efficacy information: •past performance experience •vicarious experience •verbal persuasion •client's appraisal of his or her own physiological state