Coaching through Covid-19
During this time we are all responding in our own unique ways with different behaviours, thoughts, emotions and bodily sensations. The more we identify what these are and step back and acknowledge the ones that are working for us or changing those that are not, the more psychologically resilient we feel. These are a series of 10 questions that might be helpful to work through for your own unique situation at this time. Please email me, firstname.lastname@example.org if you wish to have them in a questionnaire format.
1: What activities or behaviours am I doing daily that are really working for me that I would like to do more of?
2: What activities or behaviours am I doing that are not working for me which i would like to reduce or eliminate?
3: What thoughts or beliefs am I holding at present about myself, others or the world that are not serving me? Write these beliefs down and reframe them in a more positive light.
4: What am I really grateful for in my life at this time? What do I have that I love, that works well and that I appreciate?
5: What strengths am I bringing (see diagram below also) to my family, friends and community at this time? How can I build on these strengths?
6: When faced with challenges in the past what strengths or coping mechanisms did I use that really worked for me?
7: What are the obstacles that are stopping me coping with this difficult period of time and how can I overcome them. What are the critical things I need to do to facilitate change and make a difference to my life?
8: How committed am I to behaviours that really support me at this time, Optimism, Self-compassion, Expression of emotion, Gratitude? /10 . If i score less than 7.5/10 what can I do to improve this?
9: This time will pass, when it does and I look back at it, what will I be glad that I did, what behaviours will I be proud of? What will I have done that will have helped me to grow at this time?
10: What do I want to achieve when all of this is over? (Think big picture- be inspired and visionary), picture it, use a vision/dream board if it helps.
The 24 Character Strengths And here’s a list of the 24 character strengths identified in “Character Strengths and Virtues,” Chris Peterson and Martin Seligman.
Zest: approaching life with excitement and energy; feeling alive and activated
Grit: finishing what one starts; completing something despite obstacles; a combination of persistence and resilience.
Self-control: regulating what one feels and does; being self-disciplined
Social intelligence being aware of motives and feelings of other people and oneself
Gratitude: being aware of and thankful for the good things that happen
Love: valuing close relationships with others; being close to people
Hope: expecting the best in the future and working to achieve it
Humour: liking to laugh and tease; bringing smiles to other people; seeing a light side
Creativity: coming up with new and productive ways to think about and do things
Curiosity: taking an interest in experience for its own sake; finding things fascinating
Open-mindedness: examining things from all sides and not jumping to conclusions
Love of learning: mastering new skills and topics on one’s own or in school
Wisdom: being able to provide good advice to others
Bravery: not running from threat, challenge, or pain; speaking up for what’s right Integrity: speaking the truth and presenting oneself sincerely and genuinely
Kindness: doing favours and good deeds for others; helping them; taking care of them
Citizenship: working well as a member of a group or team; being loyal to the group
Fairness: treating all people the same; giving everyone a fair chance
Leadership: encouraging a group of which one is a valued member to accomplish Forgiveness: forgiving those who’ve done wrong; accepting people’s shortcomings
Modesty: letting one’s victories speak for themselves; not seeking the spotlights
Prudence/Discretion: being careful about one’s choices; not taking undue risks
Appreciation of beauty: noticing and appreciating all kinds of beauty and excellence
Spirituality: having beliefs about the higher purpose and meaning of the universe