Published in Kingstown College Coaching Magazine 2020/2021
The positive transformations experienced during these unique and challenging times can develop feelings of confidence for the future
It’s been a tough few months, but we made it! This self-reflective worksheet developed by Mel Poussin and Bridget Barbato helps us to increase our awareness of the positive changes we have put in place during these unique and challenging times and inspires us to sustain those changes for a more radiant future.
What a year 2020 has been! How many of us had exciting plans, holidays or weddings to celebrate? And yet, who would have thought that we would spend most of it isolated at home fearing for our health and feeling uncertain about our future?
As a whole community, we can say that this year has been quite different and probably even more challenging than the others. It made us adjust our habits, rethink our goals, question our behaviour, and find new ways to show up and succeed.
As we go forward, it is interesting to look back and reflect on the positive changes we’ve made in our lives as a result of this global pandemic. This process is here to help us: 1- celebrate ourselves, 2- maintain the changes that will up-level our lives, 3- stimulate our optimistic mindset.
Optimism
Let’s begin by taking a look at optimism and its place in the time of the coronavirus epidemic. You may be thinking, “Optimism, now?! You must be joking!” Perhaps you relate to the meme in Figure 1? Or maybe you consider this year a disaster and can’t wait to get back to “normal”?
Honestly, we found ourselves slipping into despair at the onset of the pandemic. The constant news feeds, grim economic predictions, and tragic case numbers seemed to loom everywhere. We tried to make sense of panic buying and toilet paper hoarding. Together we decided we needed a lifeline to pull us out of the dismal abyss. We agreed the source of that lifeline would be optimism.
Recall that optimism is a state of mind that’s available to everyone, free of charge. Just like the clothes you wear; you can select an optimistic mindset. Dr Martin Seligman, known as the father of positive psychology, highlights the key attributes that create this mindset in his book, Learned Optimism. Dr Seligman’s research shows that an optimistic person views success as long-lasting, and they feel empowered to make changes if life isn’t going in the direction they desire. Optimists also view adversity as temporary, and therefore they tend to recover from setbacks quicker.
optimism is a state of mind that’s available to everyone, free of charge
Which leads us to the vital question, “How can optimism play a role in our lives in the time of the pandemic?” By tapping into an optimistic mindset, we can encourage our clients and ourselves to see the trials we are currently facing as momentary. Do you dream about hugging your family and friends? We do too! Can’t wait to make travel plans again? Ibiza, get ready!
Optimism can enhance overall mental health and wellbeing. Together we can cultivate hope and increase our inner resilience. Sadly, the coronavirus pandemic has caused an increase in demand for mental health services (Harris, 2020). In no way are we discounting the struggles people are facing. Yet we strongly feel that we’re in a unique position as our clients’ champions to highlight the good and avoid a sense of helplessness. Recall that optimism is a tool, and Dr Seligman encourages an adaptable approach (Seligman, 2006). Cultivating a sense of optimism at every possible opportunity will help position our clients and ourselves to rebuild stronger once the pandemic is over.
Sustaining Positive Transformations
Now let’s dive into that lifeline we mentioned previously, which is included here as our reflection worksheet. Our design guides self-reflection and helps coaches and clients check-in with themselves, reflect on the past few months and take away the lessons they’ve learnt. The positive transformations experienced during these unique and challenging times can develop feelings of confidence for the future.
This tool will be of interest to those who made good changes to their lifestyle, relationships or businesses during the spring lockdown and are seeking a strategy to maintain those changes. Furthermore, it can benefit those feeling anxious about going back to “normal” after getting used to the last few months.
it is interesting to look back and reflect on the positive changes we’ve made in our lives as a result of this global pandemic
Within the coaching practice, the worksheet can lead a session. Email the document to your client beforehand (we added editable text boxes to the pdf version which is linked in this article). Or, you can introduce the tool with your client during a session to jump-start the discussion and act as a way to get to know your clients more deeply.
The worksheet can help the client discover new goals they hadn’t considered. Our client, Roisin*, developed the idea of incorporating Random Acts of Kindness into her daily life. She deliberately left her earbuds at home during her morning dog walks to be available to spread kindness throughout her neighbourhood. Roisin met two elderly dog owners as a result, and they formed a bond. She reported back that one of the men’s dogs tragically died recently and Roisin felt honoured to be able to offer him support. Coronavirus has taught us that we are all inextricably connected. Think of the impact stories like Roisin’s could have on the world.
We found that our clients attached meaning to their goals as a result of the reflection. That meaning improved their level of personal commitment to see them through. Moreover, they considered solutions to make their dreams come alive even before the start of the session. For instance, one client had considered meditation and journaling as a way to live in the present moment. During the coaching session, prioritizing these goals and making them SMART came with ease.
Finally, it was interesting to note the feelings captured by the clients. In our experience, the clients’ feelings changed after their reflection work. Exploring the difference in emotions can be an excellent way to start the coaching discussion. One client reported feeling anxious when filling out the worksheet at home, felt optimistic at the beginning of the coaching session and was excited and confident at the conclusion.
To wrap-up, this worksheet is versatile and can be used at the coach’s discretion to serve themselves and their clients best. Revisit this tool as a welcomed reminder of what motivates you. Perchance you were motivated by gardening during the spring quarantine. Outdoor projects like the amazing before and after in Figure 2 sustained many people during spring lockdown (Murphy 2020). The same way you keep watering your plants and removing the weeds – goals require maintenance.
Happy reflection from Mel and Bridget!
For a free downloadable version of the worksheet, visit Mel’s Youtube Channel, A Blissful Journey. Search for the video titled, “How to stay optimistic during the pandemic.” You’ll find a link in the video description.
P.S. Let’s connect! We would love to hear if this article was helpful to you. Also, if you use the worksheet, share your experience with us. Send a message to Mel at [email protected] and Bridget at [email protected].
*Name changed to protect identity. Story used with permission.
Credits: Canva.com
References:
Harris, A. (2020, Oct. 12)’ Disruption to daily lives’ sparks huge rise in calls to mental health support line. The Independent.ie, Health. Retrieved from https://www.independent.ie/irish-news/health/disruption-to-daily-lives-sparks-huge-rise-in-calls-to-mental-health-support-line-39611578.html
Murphy, Coral (2020, April 14) Vegetable Growing and Backyard Chickens: Gardening and farming booms during Coronavirus Pandemic. USA Today, Money. Retrieved from https://eu.usatoday.com/story/money/2020/04/14/coronavirus-gardening-hobby-and-self-sustainability-create-interest/2923047001/
Seligman, M. (2006). Learned Optimism, How to Change Your Mind and Your Life. New York, Vintage Books.
By Mel Poussin and Bridget Barbato
Mel Poussin and Bridget Barbato met during their studies at Kingstown College and formed a strong friendship. They both completed the Mental Health and Wellness Coaching course during the spring lockdown. Mel is currently focusing on starting her own coaching business, A Blissful Journey, where she will empower women to make positive changes. She is also studying for a certification in digital marketing. Connect with Mel on Instagram: @a_blissful_journey_. Bridget would love to develop a coaching program for young adults and is currently working toward an EMCC accreditation. Find her on Instagram: @magnificentmindslife.
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