Wellcoaching Written Exam

Front 1

Difference between coaching and therapy?

Back 1

Therapy explores the painful past and Coaching explores the possible future.

Front 2

3 components of coaching psychology

Back 2

Values, relational skills and coaching processes.

Front 3

Several dimensions of relationship building

Back 3

Unconditional positive regard, empathy, humble role model, under promise to deliver, honest, client finds the answer, slow down, pay full attention, confidentiality.

Front 4

What is mindfulness?

Back 4

Non-judgmental awareness of what is happening in the present moment.

Front 5

Mindful Listening

Back 5

listening that brings full, non-judgmental awareness of what is happening in the present moment. Listen to the words and the truth beyond the words to help build trust and rapport with client.

Front 6

Open-ended inquiry?

Back 6

The coach is asking the client open-ended questions to enable them to open up and tell their stories.

Front 7

What are perceptive reflections?

Back 7

Form of listening aka reflective listening statements. Allow clients to hear what they are saying from another vantage point.

Front 8

Why is silence important in a coaching convo?

Back 8

It helps the client gather together what they are thinking and gives them time to dig deeper.

Front 9

What is reframing?

Back 9

Coach is putting the client's negative experience into a positive context.

Front 10

Examples of what you can do to reframe:

Back 10

What's the silver lining in this situation?
Tell me about your best day, or even best meal?
Tell me how you got through this and what's possible now?

Front 11

TM: What are the 5 stages of Change?

Back 11

Transtheoretical Model:
Precontemplation (I won't/I can't)
Contemplation (I may)
Preparation (I will)
Action (I am)
Maintenance (I Still Am)

Front 12

What is decisional balance?

Back 12

Weighing the pros and cons of a behavior

Front 13

What are the behavior processes of change?

Back 13

Commitment
Environmental cues/reminders
Substitution
Social Support
Rewards

Front 14

What are cognitive processes of change?

Back 14

Getting info
Being moved emotionally
Considering how your behavior affects others
Self-Image
Social norms

Front 15

What is operant conditioning?

Back 15

Learning through positive and negative reinforcement.

Front 16

Describe the Mount Lasting Change Pyramid:
What are the 5 Levels?

Back 16

15 building blocks that lead to BEST SELF.
5 levels - Vision, Prep, Action, Results, Real Me.

Front 17

What is AI?

Back 17

Appreciative Inquiry - philosophy for motivating change, focuses on exploring and amplifying strengths.

Front 18

What are the Principals of AI?

Back 18

Positive Principle
Constructionist
Simultaneity
Anticipatory
Poetic

Front 19

What is the 5-D Cycle of AI?

Back 19

Change process of AI
Define, Discover, Dream, Design, Destiny

Front 20

Describe the 5 Principals of AI:

Back 20

Positive: Positive actions/outcomes stem from positive energy/emotion
Constructionist: Positive energy/emotion stem from positive conversations/interactions
Simultaneity: Positive conversations/interactions stem from positive questions/reflections
Anticipatory: Positive questions/reflections stem from positive anticipation of the future
Poetic: Positive anticipation of the future stems from positive attention in the present.

Front 21

What is MI?

Back 21

Motivational Interviewing - motivating change by exploring and resolving ambivalence.

Front 22

4 General Principals of MI?

Back 22

Empathy
Discrepancy (between where they are and where they want to be)
Rolling with Resistance
Supporting Self-Efficacy

Front 23

What is empathy?

Back 23

A respectful understanding of another person's experience including his/her feelings, needs and desires.

Front 24

What is NVC?

Back 24

Nonviolent Communication - casual connection between personal feelings and universal needs.

Front 25

4 Steps & Distinctions made in the NVC communication process:

Back 25

Make observations not evaluations
Express feelings not thoughts
Identify needs not strategies
Make requests not demands

Front 26

What tools can a coach use to develop discrepancy?

Back 26

Empathy (NVC), Open-Ended Questioning and Reflective Listening

Front 27

4 Types of Reflections:

Back 27

Simple, Amplified, Double-Sided, Shifted Focus

Front 28

What is rolling with resistance?

Back 28

It's apart of MI. Using empathy, inquiry and reflection to encourage change talk.

Front 29

What is self-esteem?

Back 29

The belief that one has value and self-worth as a person.

Front 30

What is self-efficacy?

Back 30

The belief that one has the ability to initiate or sustain a desired behavior.

Front 31

What strategies could coaches use to promote self-efficacy and self-esteem?

Back 31

Positive Psychology

Front 32

4 Sources of Self-Efficacy identified by Bandura

Back 32

Psychological/Affective States
Verbal Persuasion
Vicarious Experiences
Mastery Experiences

Front 33

What are some strategies for enhancing self-esteem?

Back 33

Gratitude, forgiveness, satisfaction, mindfulness, savoring, flow, vision, anticipation, disputation.

Front 34

What is SCT?

Back 34

Social Cognitive Theory: emphasizes the primary of cognitive processes in constructing reality and regulating behavior.

Front 35

What are the 7 areas of Well-Being?

Back 35

Energy, Life satisfaction, Mental and emotional fitness, weight management, exercise, nutrition, health

Front 36

What are the 3 main Red Flags?

Back 36

Medical, Physical and Mental

Front 37

Types of Learning Styles:

Back 37

Note taker, detail oriented, holistic, affective, observer, self-directed, thinker

Front 38

Types of Learning Modes:

Back 38

Oral, visual, print, verbal, interactive, kinesthetic, tactile

Front 39

What are the essential elements of a vision?

Back 39

Values, outcomes, behaviors, motivators, strengths, challenges, support.

Front 40

What is an outcome?

Back 40

Know what they want

Front 41

What is a behavior?

Back 41

How they are going to get there (to the outcome)

Front 42

Why do we have clients set 3 month goals?

Back 42

It can help the client start, learn and hopefully maintain a new set of behaviors.

Front 43

What does SMART stand for?

Back 43

Specific, Measurable, Action Based, Realistic, Time Lined

Front 44

Why is it important to discuss client strengths and motivators when setting goals with clients?

Back 44

As a coach, you want to help build self-efficacy and self-esteem.

Front 45

What is a Generative Moment?

Back 45

The peak experiences of coaching sessions that happen along the path to reaching the client's vision.

Front 46

When do GM's occur within coaching sessions?

Back 46

moments when clients are aroused along the path of change and growth.

Front 47

Who is responsible for generating a GM?

Back 47

The client

Front 48

5 steps through which GMs evolve?

Back 48

Identify and clarify topic
Permission to work on topic now
Use AI to connect to positive or MI to overcome ambivalence
Brainstorm
Action Plan

Front 49

What are some character strengths?

Back 49

Creativity, Curiosity, Open-Mindedness, Love of Learning

Front 50

What are some signature strengths?

Back 50

Mindfulness, Empathy, Warmth, Affirmation

Front 51

6 Virtues:

Back 51

Wisdom, Courage, Humanity, Justice, Temperance, Transcendence.

Front 52

8 Being Skills:

Back 52

Empathy, Affirmation, Zest, Playfulness, Authenticity and Courage, Calm, Warmth

Front 53

6 Facets of Personal Wellness:

Back 53

Self-care, environment, relationship, thoughts, time, finances.

Front 54

5 Steps to enforce boundaries:

Back 54

Inform client that behavior is unacceptable
Make a request to let client know what you expect
Give a warning
Follow through with consequence
Let go of the outcome

Front 55

What things might you notice if you're suffering from a burnout?

Back 55

Anger, frustration, depression.