Social psychologist, Dr. Albert Bandura, coined the term “self-efficacy” to describe your beliefs about your ability to influence the events in your life. Another way to think about this is having overall high self-efficacy puts you in the driver’s seat of your own life. It assures you that you can largely handle what comes your way and to be effective in sculpting your life in desirable ways.

My own self-efficacy in handling life’s challenges is generally quite high. I believe I’m competent overall and able to learn what needs to be learned to handle situations that are foreign to me. But when it comes to fixing things, my mechanical self-efficacy is very low. It wouldn’t occur to me to try to fix something broken. I’d just turn it over to someone who has demonstrated their own “fixer self-efficacy,” my husband to be exact. His self-efficacy is very high in fixing even those things he’s not familiar with because he believes that virtually all things constructed can be figured out. He goes about fixing something he doesn’t yet understand by studying how it was constructed and almost always comes up with a solution. But his self-efficacy in handling other situations is as low as mine is in fixing things. This is all very normal.

It makes sense, then, that your self-efficacy in dealing with stress is hugely important. If you believe you can handle a stressor well you will and with less stress. Your focus will be on figuring it out rather than worrying that you can’t handle it. If you believe you can’t handle it, you’ll likely handle it less well and with more stress. High self-efficacy decreases stress because it increases your perception of control in your challenging situations.

Throughout this article I have put in bold and underlined font anything to do with the bottom line of self-efficacy: Beliefs. To increase your self-efficacy you must identify your limiting beliefs, challenge them and ultimately replace them.

My self-efficacy wasn’t always high. As a student it was quite low. My senior high school years were filled with mostly C and D grades with multiple failing slips each quarter. College was better but still mediocre: mostly Cs, a few Ds, Bs and As. Entering graduate school was terrifying for me.

Studying psychology as I was, I decided to apply to myself what I was learning about Cognitive Psychology and the beliefs one has. I paid attention to my obvious anxious thoughts (representing my beliefs) before and during classes, which was displayed through my nonexistent eye contact with professors, stuttering when called upon, sweating at the drop of a hat, etc. It was obvious an intervention was necessary.

My first step was to increase my conscious awareness of the negative thoughts circulating in my head regarding being a grad student. This is always the first step: Increasing conscious awareness of whatever you’re trying to change in yourself. I pinpointed some interfering beliefs:

• I don’t belong in grad school because I’m a terrible student.
• Who do I think I am being here with my poor history in school?
• I’ll never learn all of this stuff!
• Etc.

Next, I challenged these beliefs with factual evidence not just Pollyanna optimism. It was true that my high school and undergraduate grades were less than stellar. So I looked elsewhere for evidence of my success. I reminded myself that:

• I come from an intelligent family so some of that must have rubbed off on me.
• I was very successful in my 27 months as a Peace Corps volunteer in Colombia.
• Every job I’d ever had was very successful, even when I had no previous experience in whatever it was.
• When I have applied myself in the past I have done well.

From that day forward, I arrived at my classes early before others arrived and sat alone and repeated affirmations to myself over and over again based on my evidence that I could do well:

• I belong here.
• I learn easily.
• I’m working on all assignments and learning this fascinating information.
• I’m doing well on tests.
• Etc.

After “reprogramming” my beliefs with new and still legitimate beliefs, little by little my learning anxiety was replaced with focus on the class material. Before I knew it, I was immersed in learning and began to let go of my limiting beliefs. After a couple of months I not only believed I belonged in school and I would do well, but I became my advisor’s protégé. His support and guidance were invaluable to me not only as applied to learning but to life in general. I came to understand that I am very competent in life in general and in charge of my own life.

Which of your beliefs are limiting you? Why not challenge them? Put yourself into the driver’s seat of your own life and drive in the direction you want to go.

-By Jacquelyn Ferguson, from her blog Stress for Success

What an opportunity to experience yoga’s tree pose (Vriksasana) while absorbing the energy from the trunk of this tree.  What a powerful experience to feel into the roots of this tree, to reflect on its life, and to stand where it stood for so many years.  It seemed perfect to pair the photo with “the advice from a tree.” from ‘anon.’

Advice from a Tree

stand tall and proud
go out on a limb
remember your roots
drink plenty of water
be content with your natural beauty
enjoy the view

And I’d like to add…

bask in the sun
don’t mind the clouds
provide shelter for birds, squirrels, and other creatures
go with the winds that are blowing through your life
climb a tree once in a while

-posted by Julie Lusk, from Wholesome Resources

Rocky Mountain National Park, Glacier Gorge. Elevation at Trailhead 9,240 ft. Photo by M. Arloski

Whether it’s a trek in the Alps or a time to be “Rocky Mountain High”, getting up in the mountains is a great way to be well physically, mentally and spiritually. Being well at higher altitude however requires some important knowledge and sometimes, some caution. The people a wellness coach works with may face some challenges at higher elevation, especially if they are dealing with health challenges to begin with.

Gaining elevation quickly is easy in a place like my home state of Colorado. Say you start your day in Fort Collins where, like Denver we are basically a “mile high” (5,003 ft.). Off you go to Estes Park (7,522 ft.) and suddenly you have experienced an elevation gain of 2,519 feet. Drive into Rocky Mountain National Park and up to Bear Lake (9,450 ft.) for a hike and now you’ve risen 4,447 feet. All the trails from there only go up and you could easily exceed 10,000 feet in altitude as you enjoy the stunning beauty of the area. Top it off later with a ride to the peak of Trail Ridge Road (12,183 ft.) and now you’ve attained 7,180 feet (2,188 meters) in elevation gain. That gain itself is higher than any mountain east of the Mississippi.

When we experience how different it is to walk uphill at these suddenly higher elevations we often blame our lack of conditioning. The reality is based in physics and the resultant effect on our own physiology. This is not a time for a “try harder” attitude, in fact continuing to push may just invite serious trouble.

In Banff National Park, Canada

Simply Less Oxygen

Here is the best explanation of why we experience less oxygen at higher elevation. “The pressure in the atmosphere decreases as you gain elevation. The percent of oxygen is actually the same at all altitudes, 21%; however, it is 21% of a smaller number as one goes higher. The barometric pressure at sea level is 760 mmHg, and at 10,000 ft, it is 534 mmHg. Breathing the air of Telluride (Colorado) is the equivalent to breathing air with only 15% oxygen at sea level, instead of 21%. The net result is that there is 29% less oxygen in the air at Telluride compared with sea level. At 14,000 ft, the air has 43% less oxygen than at sea level. Because of the reduced air pressure at high altitude, the volume of air you breathe into you lungs contains less oxygen molecules in each breath.” http://www.altitudemedicine.org/index.php/altitude-medicine/altitude-physiology.

There are two main things to be concerned about at altitude: Acute Mountain Sickness (AMS) and your current state of health, especially looking at preexisting health conditions. AMS can affect people with symptoms at elevations as low as 6,500 feet, but usually we start to see greater occurrence when we exceed 8,000 feet. The Institute for Altitude Medicine (IAM) in Telluride, CO is an excellent resource for learning about AMS or altitude sickness. “One survey done at a Colorado ski resort at 9,800 ft. found that 60% of visitors developed a headache, the first sign of AMS, and also called high altitude headache. To meet the definition of AMS, other symptoms need to develop, such as loss of appetite, sometimes vomiting, weakness, dizziness, fatigue, and difficulty sleeping. AMS feels exactly like a bad hangover.” (http://www.altitudemedicine.org. )

Preventing AMS is all about a slow ascent and adequate hydration. Treatment strategies depend upon severity but the first step is “go no higher”, rest, hydrate and consider immediate descent if there is no improvement. See the I.A.M. website and learn detailed information.

Preexisting Conditions And High Altitude

Rocky Mtn. N.P. The Ute Trail- elevation 11,466 ft. Photo by M. Arloski

According to Peter Hackett, M.D., the director of I.A.M., experience at higher elevations can sometimes “unmask” preexisting health conditions that the person was not aware of. Struggling with breath and heart rate, feeling exhausted, can sometimes reveal heart and/or lung disease and is a red flag to get in to see your physician as soon as possible.

People with preexisting conditions such as high blood pressure, heart disease, valve disease, heart failure, heart arrhythmias, diabetes, Sickle Cell disease, and other conditions should know that higher altitude could aggravate their conditions. It is also important to know the effects of the medications you might be taking. For example, metoprolol, a beta-blocker, acts as a governor on your heart, preventing excessive heart rate, and thus inhibiting your athletic performance. This means being incredibly patient with yourself and allowing for more breaks when you are hiking uphill, skiing, etc.

Dr. Hackett says that while living at higher elevations can actually help some conditions (we develop more capillaries, asthma can be easier due to cleaner air, etc.) people with COPD and various lung diseases fair worse as they have difficulty transporting oxygen to the lungs.

The “High Country” does not have to be off limits to you, but knowledge about how altitude affects your condition, your medications, and what to do to make adjustments is vital. Again, the I.A.M. website is a treasure house of information. Enjoy the mountains and all their majesty, just do it wisely and well.

The Coach’s Take Away

A key part of any coaching Foundation Session is getting to know where your client lives and what their lifestyle is like. Your telephonic client may live in a very different world from the one outside your door. If you discover that they live at or near higher elevation, or they visit such places on skiing or outdoors vacations then helping them understand and deal with “altitude wellness” could be vital.

Being in great physical condition does not make one immune to AMS. In fact it has no correlation whatsoever. The especially fit client may want to maintain their sea-level workout routines or push themselves past wise limits physically as they play in the mountains. They need to play by the rules of elevation gain and energy output like everyone else. There is simply less oxygen available to those well-toned muscles at higher altitude and performance goes down.

The standard wisdom is to gain a thousand feet of elevation a day and build in plenty of rest. Hydration is vital as we produce more red blood cells to absorb the decreasing amounts of oxygen available. This thickens the blood and our bodies steal water from all our cells to maintain proper viscosity. So, we get severely dehydrated if we don’t pound the water. (Again refer to the Altitude Medicine site for guidance.)

As wellness coaches work with clients with preexisting medical conditions this is perhaps the most important area to be aware that altitude often has a significant effect. Clients with diabetes may discover an increased insulin requirement. The Altitude Medicine institute recommends that “Only diabetics experienced with exercise and in good control should attempt vigorous exercise at high altitude.” Clients with high blood pressure, any type of heart condition or disease, anyone with lung disease, etc. can be vulnerable to the effects of high elevation. Coaches should help these clients become familiar with the information on the Preexisting Conditions page of the Altitude Medicine Website. http://www.altitudemedicine.org/index.php/altitude-medicine/preexisting-conditions

Wellness coaching clients may find that their medical condition and/or the medications related to these conditions limit their ability to exercise or do what they used to do. Experiencing these limitations can bring up lots of emotion. The person can feel angry, frustrated, and can even get in touch with grief over what they have lost due to their medical condition. This is where coaches can be the empathic source of support that helps the client process these feelings. Plug in what you know about grief, remembering that a loss of health is a loss. Help your client to grieve what is lost and emotionally move on. And, of course, if this yields greater grief than can be dealt with in coaching, make a good referral to a mental health professional.

A great way to begin with such a client is to inquire about their level of knowledge about both their health and the effects of higher altitude. If, like most folks, there is a lack of this specific information, ask if they could see the value in knowing more about it, then co-create a strategy and accountability for how they can go about finding out what they need to know to be healthy and well in the High Country.

-written by Michael Arloski, from his blog, Real Balance Wellness

Reminders to help live life more easily

When racing through life, mostly doing the same things day after day, it’s easy to lose track of what you’d be wise to change. Here are some reminders of necessary, ongoing tune-ups:

1. Listen to your thoughts: Wherever your thoughts are going, that’s where you are going. And thoughts determine emotions. But often you’re unaware of these thoughts because they’re unconscious. Suffice it to say, if you’re feeling depressed you’re thinking depressed thoughts.

• If depressed, ask yourself how you’d rather feel. Then think thoughts that carry you toward that feeling. Recall experiences from your past when you felt your preferred emotion and recall that memory over and over and over again to gradually re-wire your brain for greater emotional health. Be patient. When you make progress it’s easy to slip right back into feeling depressed, especially if it’s your predominate emotional state. But the more you redirect your depressed thoughts to your preferred ones, the easier it gets and the longer it lasts.

• Listen for rigid beliefs like, “I have to get it all done.” “I shouldn’t worry about me because that’s selfish.” Rigid words like should, shouldn’t, have to, must, can’t, slam the door on options. Others like everyone, no one, always and never exaggerate your reality. All hold you in rigid reactions so nothing changes. Substitute should, shouldn’t, have to and must with choose, prefer and want. Replace can’t with choose not to, always and never with specific examples of when. No one and everyone with specific names. Change your thoughts, change your life.

• Learn from the psychologist who demonstrated an important stress management point holding a half-full glass of water. Her audience expected the lesson was about the half-empty metaphor. But her point was about holding up the glass and its effect over time on the person’s arm. The longer it was held, the heavier it became. Just like with life’s stressors: the longer you hold onto them the heavier they become.

2. Listen to your emotions: Your emotions also speak to you. Observe yourself feeling what you feel when you feel it: sadness, anger, insecurity, jealousy. Sometimes all you need is more rest to feel more emotionally balanced. Sometimes you need to change a relationship with another – or with yourself. Let your feelings guide you in determining what needs attention.

3. Listen to your body: Your body speaks to you all of the time. It tells you when it’s overloaded with too much stress. The trick is to not only listen to it but to act on what it tells you.

• Too much stress over long periods of time leaves your body with too much of the stress hormones floating around inside you doing their insidious, gradual damage. Become far more consciously aware of your body’s symptoms when too stressed: an increase in muscle tension, headaches, shortness of breath, insomnia. What are your symptoms?

• If you’re aware of the causes of your stress, deal with them. If you’re not aware, at least do something nourishing for your mind, body and spirit to relieve the pressure.

4. Prioritize time investments: I train people how to treat me,” Dr. Wayne Dyer once said. If you insist on doing everything you teach those around you that you’ll do everything. When you do more than your share of work while no one else does anything, ask yourself, “Why should they?” Tell them you’re going to do only your work and not theirs and see what happens. Most will pick up more of what they should have been doing all along proving by changing your behavior you get a different outcome.

• At work and at home decide your top priorities. Then look at how you spend your time for a week or so. Become aware of how often you do things that aren’t close to being priorities. Let some of those things go. For example, if spending time with your kids is a top priority but you’re spending significant time cleaning the house, do fewer chores, with less perfectionism, and spend more time with your kids. Make conscious choices that support your priorities.

• Set Limits. “I can’t say no; that wouldn’t be nice.” If you think you can’t, you won’t. Ask yourself if the others’ requests help or hinder achieving your priorities. Let your answer influence your choice. Sometimes it’s fine to help if you have the time. But when you’re overloaded and continue to say “yes” you’re teaching others you’ll always help them so they’ll expect you to help the next time, too. Learn assertive skills to set appropriate limits. It’s very freeing.

5. Self-care: Make yourself and your wellbeing a priority by taking 30 to 60 minutes daily to feed your mind and body. Staying well allows you to be better for those around you.

-from Jacquelyn Ferguson’s blog, Stress for Success.

Growing a business means lots of personal growth as well.

In “The Self-employed Wellness Coach and Market Development – Part One: Closed Doors, Open Doors”, http://wp.me/pUi2y-9L, we shared three keys to opening up coaching markets and improving what you deliver:

#1 – Help others realize the true potential of wellness coaching.
#2 – Realize the true potential of wellness coaching ourselves!
#3 – Create even more value by considering specializing in helping people with specific health challenges.

Now, let’s take a further look at how the Self-Employed Wellness Coach can put themselves out there more effectively by looking at these three ideas:

#4 – Be more than just a coach.
#5 – Become part of the “treatment team” without delivering treatment.
#6 – Treat your business like a business.

#4 – Be more than just a coach.
One of the first things I usually tell aspiring self-employed wellness coaches is that they will need to do more than just attract one client after one client. If you are going to be a wellness coach then “be wellness”! Be what you are coaching. You do that by having integrity and living a wellness lifestyle yourself, with your entirely human, but sincere, fallibility. You also do this by promoting not just your coaching business, but by promoting wellness. Become a recognized wellness resource in your community. Become a go-to guy or gal who people think of when they want to know more about wellness, when they want a speaker at an event, etc.

Do this by writing articles for media that reach people. Professional journals are nice for academia, but if you want to bury some wisdom that has become the place to do it. Instead, put yourself out there online (blogging for example), on the radio, talking at the local “whatever you can think of” club or writing in local papers, magazines, company or organizational newsletters, etc.

You are more than your coaching. You have more to offer the world. If your name is Mary or John Doe you have “Mary or John Doe-ness” to share with the world! Do so in whatever spheres your skills lie. Consult, speak, train, write and network. Your work as a consultant or a speaker can lead to coaching work. The free talk you gave at the “Whatever Club” luncheon shows the world that you are competent, and, very importantly, likeable. You get a chance to attract the kinds of clients who will work well with you. The consulting job with a school system gives you contacts that land a flow of clients from the school’s employee health program. Sharing valuable links and information on your blog connect you with a potential client half-way around the world.

Help rehabilitation patients keep going at lifestyle improvement.

#5 – Become part of the “treatment team” without delivering treatment.

Evidence-based medicine is conclusive: lifestyle profoundly affects the course of an illness. Treatment professionals know this, but often are discouraged by the lack of success they see in their patients that attempt lifestyle improvement. They write “lifestyle prescriptions”, but upon just being told what to do, patients seem to rarely follow them. What’s the number one rule of business? “Find a need and fill it!”

Your “market development” here is all about reaching your target market…the healthcare providers themselves. Remember “market development” is not the same thing as “marketing” or even “attracting”. It’s more. It’s education and connection.

Like the challenge you face with potential coaching clients, healthcare providers often need to become acquainted with just what a wellness coach does, and most importantly, what a wellness coach can do for them! Basically our message is always the same: “I help people succeed at lasting lifestyle change.” Coaches do not deliver treatment, but we are the behavioral change experts that help treatment be more effective. You have to tailor that message to the particular professional you are connecting with.

A wellness coach can help rehabilitation clients continue to exercise and follow a healthy diet long enough after rehab is over to make the lifestyle improvement last. A wellness coach can help diabetic patients with medical compliance (self-testing, medical appointments, etc.) as well as helping them lose and manage their weight, follow a diabetic diet more rigorously, and ultimately get their “numbers” under control. Get clear about your own niche and be able to explain what you do fluidly. Then point to how disease management and insurance companies, hospital and corporate employee health programs are hiring wellness coaches to hold down healthcare costs because they are effective at doing so.

Just like in behavioral change, tracking helps avoid self-deception.

#6 – Treat your business like a business.

If you are a coach you do not have a “practice”. You have a business. The ICF (International Coaching Federation) (http://www.coachfederation.org) urges all of us coaches to call our work a business and not refer to it like it was a treatment practice. We don’t “practice” coaching. WE COACH! And if we don’t make our own mindset shift to see what we do as a business, and act like it, we will be out of business very shortly.

There is an endless supply of books out there about business, but I would say the challenge is to find the ones that help you build a business that still reflects who you are. Your values, dreams and aspirations still need to be front and center. Then you really do have to see how that merges with the world around you. “Do what you love and the money will follow.” does not mean it will follow “magically”, or “effortlessly”. The challenge is to discover what you love doing and see how the world values it. Then it’s about learning the how-to’s of business. We can get down to some details in a later post.

To start with, allow yourself to identify as a business person. That was tough for this child of the sixties, believe me! But when you really want to help people and realize that the greatest way to make a difference may be to keep the doors open and lights on by being a successful business it’s a whole lot easier to embrace.

“If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.”
Henry David Thoreau

The Wellness Coach Training Institute…powered by Real Balance Global Wellness Services, Inc., is a leading worldwide resource for the very best in wellness and health coach certification training. http://www.realbalance.com.