Blog - Coaching & Personal Development

Blogs - Tips & Topics for well-being

Subscribe to JKChangeWork Mailing list & never miss out!

Services for Individual coaching

Find out more

Services for organisational coaching

Harsh Words: Dealing with that inner critic.

Jennie- Kate

Mar 7
3 min

Harsh Words: Dealing with that inner critic.

Do you ever find yourself experiencing negative self-talk and critical thoughts? This might be a fleeting insult, or internal argument or a stream of consciousness that crescendos from finger pointing to hurtful internalized comments. Alongside these thoughts, you will experience unwanted feelings that manifest themselves in symptoms such as churning stomach, tight chests, lump in the throat, prickly skin, palpitations, panic, headaches, or stiffness in your limbs to name a f

24 views0 comments

Jennie- Kate

Jan 18
6 min

Do it with Joy!

After a few weeks away from blogging, I am back sharing regular tips, perspectives and resources with you to enhance your well-being. I start this year’s blog by reflecting on the year gone by, avoiding all the cliche's and slogans that have entered our vocabulary to describe and relate to the surreal events of last year. Whilst traditionally December puts a full stop on each year it’s looking like the 2020 hangover might be seeping its way into the beginning of 2021 too. Per

23 views0 comments

Failure, Ouch! Changing the hurt of unexpected outcomes.

Jennie- Kate

Dec 1, 2020
5 min

Failure, Ouch! Changing the hurt of unexpected outcomes.

Mostly we seek out stuff that enriches our life and leads us down a pathway to some sort of success. From time to time, you find yourself experiencing the opposite from success. An epic fail, a topsy turvy outcome, that beautiful vision of success sabotaged before your very being! Whilst in our adult life we usually increase our resilience to change, uncertainty and undesired outcomes, through “grown-up” logic and perspective. It can still hurt (and hurt hard) when something

20 views0 comments

Jennie- Kate

Oct 15, 2020
4 min

Resilience: What's your strategy?

What is your version of resilience? This morning I gave a talk to a group of independents on the topic of resilience. I invited people to think about their resilience strategies. Their version of resilience, exploring opportunities to adapt, change tactic and enhance well-being. I invite you to do the same too. I start this blog a little bleak. Life can be a struggle. 2020 has thrown us plenty of needs for “resilience” The definition of resilience is “the capacity to recover

30 views0 comments

Jennie- Kate

Aug 28, 2020
4 min

What's going on? Understanding Anxiety.

You will often see a post about anxiety with a classic portrayal of someone grasping their hands to their face, looking distressed (Not indifferent to the picture here). And whilst this may be a way in which anxiety and the associated overwhelm is expressed. In truth, anxiety can be more subtle to the outsider and is often hidden from others. A seemingly cheerful and engaged friend, family member or colleague may be experiencing deep and unnerving ripples of anxiety under th

26 views0 comments

Wild Well-being - The benefits of connecting with nature

Jennie- Kate

Aug 16, 2020
2 min

Wild Well-being - The benefits of connecting with nature

Back in #WorldWellbeingWeek we celebrate natural well-being through our coaching in nature collaborations. I very much believe well-being is something we can get a daily dose of. Our well-being needs will be unique to each of us. In short, well-being is Being Well in mind and body and having access to support, knowledge and settings that support our ability to enjoy our place in life. You may already be aware of what needs to be right for you, to feel good and well resou

4 views0 comments

Jennie- Kate

Jul 23, 2020
6 min

Work Life Balance- Myth or Mastery

The concept of Work/life balance comes up often, when exploring personal & workforce well-being. The topic gets mixed opinions. Those who feel (albeit maybe fleetingly) in the driving seat of their work/life balance and those who tut, shrug or brush it off as an unattainable fiction. Life is never transient, and I respect the fact that a work/life balance can often be an eb & flow with many (including myself) having teetered on the “wrong side” of ideal. It's easy to feel lik

47 views0 comments

Jennie- Kate

Jul 3, 2020
3 min

Self-Esteem

Today I wanted to share with you the 6 pillars of self-esteem model, developed by Nathaniel Branden. These principles very much encourage the “practice of” each pillar. (An ongoing/living approach) Considering how you can bring pillar principles into your life will help, particularly for people who are looking to increase confidence and reduce feelings of anxiety/worry about yourself. Exploring models learning & development of “self” through reading, conversation, coaching &

23 views0 comments

Jennie- Kate

Jun 5, 2020
2 min

What's in your attic?

You probably have a place in your house where you store stuff, maybe an attic or cellar. A cupboard or even the infamous drawer (You know the one that you risk your life to look inside fearing its contents will jump out like a jack-in-the-box) These spaces create a place to store aspects and objects of your life, a place of safety and security for possessions. No longer needed in the day to day, a place to hide baggage and junk that we plan to get rid of some day. A space to

15 views0 comments

Jennie- Kate

Apr 3, 2020
3 min

Facing Despair & Discovering Hope

This week I am writing to the people feeling over-whelmed and worried in the current climate. These feelings may be familiar or shockingly new. Something that feels a lot like Despair or low mood, visiting you fleetingly or stuck like gum & hard to change. Are you re-thinking worrying thoughts, worst case scenario's & attempting to predict the future, only to feel increasingly lost? Your tetchier when communicating with others or find yourself withdrawing from conversations.

35 views0 comments

Jennie- Kate

Mar 12, 2020
3 min

If Only! – Regret & learning to let go.

It’s not uncommon to have thoughts like “if only” or ask yourself “why didn’t I” when a situation ends up a little more haphazardly then you would have liked. You may find that this, daunting sense of regret, (seemingly caused by an unexpected outcome) sends you into a cycle of Rumination and Worry or Fretting and Frustration. This can commonly happen in a work setting when we make a decision or have to deal with something a little outside of our comfort zone. And may also

3 views0 comments

Jennie- Kate

Feb 20, 2020
2 min

Be Bold

I found myself out of my comfort zone this week, and not my usual leap into Learning/Growth zone where I have become accustomed to the excitement and engagement in learning and developing. No this was serious fear zone stuff, the type of feeling that causes physical discomfort as well as pangs of questioning self-talk and an the Clairvoyant of Anxiety doing its best to predict all possible and horrendous outcomes. ( Us coaches feel that sort of stuff too sometimes!) I knew it

20 views0 comments

Jennie- Kate

Nov 17, 2019
2 min

11 Questions - Problem Feelings

Here are 11 questions you might explore to consider if you are experiencing a problem feeling? Emotions come in all shapes and sizes and we might all call them something different depending on how we experience them. Feelings only become problematic when you begin to sense they are bigger than they need to be and you find it hard to change them once they are there. It could be that they creep up unexpected and you don't quite understand why you feel the way you do?I It can se

3 views0 comments

Jennie- Kate

Nov 11, 2019
4 min

The Yes Man

Are you a yes man or woman? Yes! Yes men or women are people who are over zealous when it comes to saying yes. You may find yourself saying Yes to pretty much anything? This is often a pretty impulsive response and few people , who demonstrate a preference for this impulse, would say they have fully scrutinised a situation calmly prior to their Bingo-type YES call. YES? Many people with this “trait” would describe it as a habit or just the way they are and yet at times ackno

4 views0 comments

Jennie- Kate

Oct 14, 2019
2 min

When to ask for help.

Asking for help can be one of the most powerful choices in your life. There is a perception, for some, that asking for help is a sign of weakness, or a lack or capability. You could feel this way because of the way you were bought up. It might be a belief formed from a life experience - perhaps having been let down in the face of seeking support before. It could even be that you feel bound by the role you play in a family or friendship dynamic where you are believed to be the

13 views0 comments

Jennie- Kate

Oct 7, 2019
2 min

Do that thing you love!

Life can be busy, hectic and with that it can sometimes feel hard to really connect with your emotions and experiences of the day until they are at a point where they shout at you like a stroppy teenager attempting to get noticed. Ever had that feeling where you feel or think the experience in hindsight....."Wow I have just stopped for a second and noticed that that thing from earlier made me feel really stressed, or worried or frustrated".... that moment of stillness to real

6 views0 comments

Jennie- Kate

Sep 30, 2019
3 min

Is it a priority?

Ever walked into a room already feeling apologetic that you did not do the task you said you would. A meeting perhaps, a favour for a friend/family member. This often leads to feelings of embarrassment, worry and anxiety and possibly even shame that you have " let someone down". In coaching - when people don't do part of the thing they set out to do- I normally explore two key areas and this is something that you can easily do for yourself. Are you equipped? By this I mean co

7 views0 comments

Unlearning - letting go of stuff that doesn't help

Jennie- Kate

Aug 19, 2019
4 min

Unlearning - letting go of stuff that doesn't help

We spend much of our life focused on learning and expanding our knowledge and breadth of skills to do the things we want to achieve in life. Progressing in a career, completing a new course or qualification, learning to be a parent or a partner. Learning a new hobby, craft or sport.... The things we learn help us to grow and expand our world. Adding layer upon layer to us. Not enough kudos is given to the process of unlearning. By this I mean letting go of something you lea

11 views0 comments

Just Getting Started - I think something needs to change?

Jennie- Kate

Aug 12, 2019
4 min

Just Getting Started - I think something needs to change?

Are you just getting started with figuring out what it is you want to be different in your life? Maybe this "change" malarkey is new territory and you don't really feel you know where you want to start with it all? Be reassured, this can be part of the process. Figuring out the starting line. Have you felt a little unrest ( or maybe even excitement) perhaps. Represented by a feeling somewhere in your body, or a lingering thought or question? Maybe today you saw or experience

7 views0 comments

Is your workplace a space set to thrive?

Jennie- Kate

Aug 5, 2019
3 min

Is your workplace a space set to thrive?

Workplace Well-being is growing in stature and organisations are increasing their engagement in the idea of offering workforce well-being opportunities and employee assistance programmes to respond to the pressures and experiences of staff to help them have a better experience of work. After all we are said to spend 1/3 of our lifetime at work! Workplace Wellness comes in various forms, for example a "health and well-being strategy" (an action plan that outlines actions of m

11 views0 comments