Cappuccino Coaching " Module 18 "" Worry" Ruby McGuire 2015!

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1 Cappuccino Coaching " Module 18 "" Worry"

2 Welcome & Introduction" (Give a few lines of introduction about yourself) In my coaching I help (e.g - people with relationship issues or struggling with overwhelm) Through questioning & coaching skills I help people (e.g determine what their life purpose is, to set boundaries, set action plans & take action in their lives) I m a bit like a plumber I help people unblock their problems

3 What are Cappuccino Coaching Sessions?" A way of learning what coaching is A starting point for taking action and making some small changes in your life Safe environment get involved as little or as much as you choose In business? A way of meeting like minded people, bring your business cards & share Not in business? Just mingle, make new friends

4 What We Will Cover Today" Main culprit of worry Differences between worry and anxiety A different way 3 Strategies for hitting pause on worry Is it even within your control? Exploring the worry Put it in perspective Look after you Surround yourself with positivity Mini action plan

5 The Main Culprit of Worry" Brainstorm (as a group or in pairs) What do you think the main culprit of worry is? Rhetorical Question; What stories do you tell yourself when you re worried?

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7 The differences between worry & anxiety" The main difference between worry and GAD (General Anxiety Disorder) is that the symptoms are more frequent with GAD. In a Depression & Anxiety Health Alert, she mentions one study that found that people without GAD tended to worry an average of 55 minutes a day, while those with GAD worried for 310 minutes each day. That s one hour compared to five. Article by Karen Swartz, M.D. Director of Clinical Programs at the Johns Hopkins Mood Disorders Center* *Source: Psych Central World Of Psychology Article by Therese Borchard

8 Normal Worry" The differences between 1. Worrying does not interfere with your job or social life 2. You feel that concerns are controllable and can be dealt with at a later time 3. Your worries cause only mild distress 4. A specific cause initiated your worrying 5. Your worries are limited to a specific topic or small number of topics 6. Significant worrying lasts only for a brief period 7. Your worrying is not usually accompanied by physical or other psychological symptoms worry & anxiety" General Anxiety Disorder" 1. Worrying significantly interferes with your work or social activities 2. You feel that worrying is out of your control 3. Your worries are very distressing and pervasive 4. Worrying began for no reason 5. You worry about a broad range of topics, like job performance, money, personal safety or the safety of others, etc. 6. You have experienced excessive worrying for six months or more 7. Three or more physical symptoms occur with your worrying (such as sleep problems, irritability, tense muscles, problems concentrating, fatigue or restlessness)

9 A Different Way" Individual Activity: Write down one thing that you re worrying about right now (if not currently worrying about anything think back to an example of when you were) Group or Individual Activity This worry will more than likely bring up lots of feelings Write down how you d like to feel instead

10 3 Strategies for Hitting Pause On Worry" * Bonus strategy - Gratitude 1. Worry journal 2. Happy list, happy box 3. Mindfulness

11 Is It Even Within Your Control?" Out of Control Circle of Influence

12 Exploring The Worry (WkBk)" What worry is coming up? What triggered the worry? What thoughts/feelings are coming up around the worry? What is the benefit of holding onto this worry? How can you hit pause on this worry? Find ways to focus on a solution

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14 Put It In Perspective (WkBk)" Is it true? What s the worst that could happen? How would you deal with that? What s the best that could happen? What s most likely to happen? How might someone else in your position deal with this? What can you learn from this? How can you use these lessons for situations that might come up in the future? Will it matter in 5 years, 5 months, 5 weeks? What s another way of looking at this?

15 Look After You" Boost your activity helps those endorphins Eat good food Get a good night s sleep power nap Forgive yourself mistakes.are.ok Let go of perfectionism Set boundaries over stretching yourself can result in worry set boundaries and stick to them

16 Surround Yourself With Positivity" Get the troops in Problem shared Sum of 5 people Tribe News? Newspapers? Negative people? Focus on the positives (happy list, experiences etc)

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18 Mini Action Plan (WkBk)" Individual work: Write in your workbook What will you change as a result of today s session, if anything? What tools, support will you need to help you with this? What will you be/do/have by making these changes?

19 What We Covered Today" Main culprit of worry Differences between worry and anxiety A different way 3 Strategies for hitting pause on worry Is it even within your control? Exploring the worry Put it in perspective Look after you Surround yourself with positivity Mini action plan

20 Enjoyed Today s Session?" What was the best thing about this session? Come back next month for our topic on. Tell your friends, follow on facebook, twitter etc.. (give business card if you have one) Want to work with me (here s how ) If you ve left your name will add it to my mailing list latest topics, hints/tips etc.. I will leave you with some words of wisdom

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