When we speak to any of our clients about the importance of taking time for themselves and making sure they are acknowledging "self-care", we have a responsibility to also educate them on what that is. Self-care refers to the ability, in a healthy manner, to deal with and be successful at everyday living as an individual. Making healthy choices, getting enough exercise to contribute to your physical wellbeing, eating properly and staying mentally and emotionally fit so we are able to work through, and enjoy life are all signs of self-care. Some of the basic approaches to self-care involve things like, choosing a healthy diet, monitoring and controlling drug and alcohol consumption, physical exercise in many forms, self regulation of emotions and making sure you are keeping up with hygiene and medical conditions that may need attention. Healthy Mind + Healthy Body = Healthy You!
 
In our line of work we start by looking at what our clients “want” and how they may “get it”. Self-care is no different. As with all things, it is necessary to take the time to go in deep and find what self-care actually means to you. What may work with one person does not always work for the other. One commonality for all is to make self-care habitual in your life and to have a plan in place to do so. Lets consider what a basic self-care plan may entail.

Make sure you are getting your sleep and eating healthy options that keep your body happy and maintained. As important as it is to spend time with friends, family and partners, you need to ensure you have clear boundaries so we can tune out for a while. Have a routine that gets you out and exercising on a regular basis and make it something you enjoy and want to do. Enjoy mindfulness, relaxation and self-reflection when possible. Meditation, nature walks and yoga are some activities that people report as therapeutic. Get a mentor that represents the positive aspects of living that you would like for yourself. A person in your life that you respect and look up too that is living a life very close to the one you would like to be living and use them as a supportive role model. 

As with any plan we must now implement it and make sure we maintain it for best results. Something to think about here is your level of commitment to this plan and what may prevent you from actually following through with it. Aim to remove obstacles that may discourage you from completing the plan. Set out a twenty-one [21] day challenge for yourself to help make the plan a healthy habit. Above all, make sure you enjoy what you are doing for self-care and you will be more likely to continue and make it part of your lifestyle.

For some people living with PSTD, the idea of having a balanced life can seem an impossible feat. Moving the Human Spirit (MTHS) has been successfully navigating these waters with great results. With 1 in 10 Canadian’s affected by this diagnosis, it cannot be easily ignored or forgotten about. Post Traumatic Stress Disorder became mainstream news when numerous troops who where subjected to horrific situations in war torn countries returned with sever mental disorders and constant hyper-vigilance. This was due to the conditions they were witness to and the traumas they survived. Living in this state, the most severe cases found no other relief but to end their own lives. Most recently we have seen the effect of trauma locally with the wildfire in Fort McMurray and the environmental factors, poverty and violence within our indigenous communities.
 
As Certified Trauma Counsellors and Trauma Informed Coaches, we provide the guidance for clients to respond to these difficult challenges and live a full and rewarding life. We foster positive inquiry for the focus of changing negative conditions and creating powerful outcomes that are measurable.

• “Life is complicated, and often muddled with expectations, habits and emotions. It was very helpful to have the one-on-one coaching sessions to help to dis-entangle the attachments and clarify my options.”
• “If you are looking for clarity in any given area in your life, and an effective way of coming up with solutions for yourself, I would highly recommend MTHS.”
• “In the hectic business of our lives, it's easy to lose focus of the health of the relationships that matter most. MTHS has given us (couple) the tools to navigate through our own relationship complexities.

People become focused on the negative consuming their lives; they forget to ask, “what could be?” That is where the change begins. So we ask the simple question “What do you want instead?” We start there, right at the base. A solution-focused approach employs a number of techniques that engage and stimulate actual change. MTHS specializes in post-traumatic growth, trauma informed coaching, trauma counselling, anxiety and stress management and mindfulness in all aspects of life.
Providing a supportive and logical framework for clients to generate their own powerful solutions fosters resilience, contributing to their own health and wellbeing. They become inspired to over come barriers and form new neurological pathways. They choose the path; we walk beside them on their road to change.

It is to everyone’s advantage to become more aware of a solution focused approach and what they can do to change the environment they live in. Go to www.movingthehumanspirit.com and find out more about Trauma Counselling and Trauma Informed Coaching and its benefits.

Chart a course and then revise
Take some time to think about the goals that you would like to accomplish. Be clear and make sure they are really the ones that you desire. If possible, research and learn as much about them as you can. Change or revise your goals as needed. Three months from now your goals may look very different then they did from the beginning. Being flexible so that you can alter and rearrange goals that no longer work for you, will leave you open to create new ones.
 
Pen to Paper
When you have came up with your list of goals, write them down. Studies show that goals are better realized when you actually set a pen to paper. You breathe life into your ideas and make them more tangible when they are written down. Being able to review a list is helpful in deciding what we really want to pursue.
 
Scale the goal
When setting a new goal make sure it is something that you are genuinely interested in. If you are unsure about a goal then scale the goal from 1-10, 1 being “I really have no interest in this” and 10 being “Let’s rock this”. If the goal falls anywhere below an 8 then I suggest you do one of two things: decide how you can make it closer to a 10, or look at the goal you have set and think about whether it’s really worth pursuing.
 
Be Realistic
Taking on goals that you know you simply cannot succeed at will only prevent you from accomplishing the ones you can. Keep your list manageable; don’t make it unreasonably large or daunting. Start with goals that you can more easily accomplish; this will get you energized and feeling positive for other goals on the list that may take more time or patience. Having a long list of things you want to accomplish may look impressive but can start to feel so daunting that none of the goals get completed.
 
Timing is everything
When looking at your goals, consider when they will start and when they will finish. If you merely set goals with no timeline then chances are they may never happen. I encourage clients to use their calendars and fill out several days, weeks or months at a time. It is amazing when you have an idea of what you are doing and when, how much easier the task can seem to accomplish.
 
Assume the position
To succeed at something, you have to commit to it entirely and “assume the position”. As children, we could easily become anything we desired by simply visualizing it with few restrictions. As adults, we have to exercise our inner child more and be open to possibility. For instance, I tell clients if you want to be a great cook, then you must act, talk and channel cooking as if you are a great cook! Your body and mind, when working as one can accomplish much more then when they work separately.
 
Divide and conquer
If the list you made is realistic and you want to succeed at all the items you have written down, then prioritize. It is best to start with smaller things that will help build momentum. For instance if your list includes “clean desk top” as one of the items, and “clean bedroom” as another, then build momentum by doing your smaller task first, and moving to the larger task second. You will build a sense of accomplishment, which help you carry on with larger tasks.
 
Get a different perspective
When setting goals that seem daunting, try taking on a new perspective. Looking at your goal in a different way, seeing where you can enhance what you are trying to accomplish, can be a great service. Ask others how they have accomplished similar goals or how they are working toward accomplishing them. Being open to opinions can save you loads of time and actually give you insight into faster completion of your own goals.
 
Celebrate
When you have accomplished a goal, before setting off on the next one, make sure to celebrate what you have done. It may be as simple as a coffee break or as elaborate as a dinner out. Completing a goal and being rewarded for it will establish positive reinforcement, which makes it more likely for you to continue working down your list. Hard work should always be rewarded with play!

When I tell people what I do for a living, it can create some interesting looks. Some say “I Coach… soccer, mostly”. Some stare blankly, and often I will be asked something along the lines of, “What is that…?”. I always love the questions, and who doesn't? As now I have a way to educate around my chosen career. I have never heard anyone say anything negative, but I do get, “Wow, I couldn't do that.” That one always surprises me. You see, I felt for the longest time that anyone could Coach. All you needed to do is learn. Then when you were ready… learn some more. Then be prepared to learn again. When that was complete, and you were set to open up your company and hang out your shingle, learn all over and in a deeper way then before.
 
What is it that really makes me Coach? Why do I do it? What started my engine inside to perform this gift? What do I possess that makes me pursue such work? Is it that I get to dive head-on into the life of another and hold space for them, in the kindest and simplest way? Is it that I get to say bring your burden or magnificence here, rest your head or lift it, and let’s start a conversation?
 
I coach because on a very basic level, it’s all I have ever known. As a child I was intuitive enough to know that there was something bigger then just me. A population existed beyond myself and I was part of the equation. And that population was sometimes hurting or celebrating, sometimes confused or clear and even capable of greatness even in the face of fear. The way the world seems to be going, I feel now more then ever, we need each other. I think we owe it too ourselves, and others, to open up and share what lies inside. Whether it is good or bad, let us foster resilience in the face of change. Let us look at the world we live in through a lens that still sees beauty, kindness and acceptance. To know that no matter what may come, we are not alone, we are not broken, we don't need fixing.
 
I am a Coach because of a following in my heart. My business partner refers to it as a “calling”. I have found the piece of me that lights up, holds purpose and shows the world a skill that if I chose not to share it, I would not have the gratitude or completeness that I do. That is why I Coach. It’s bigger than I am and these are the type of people I want to align with. Are you here to contribute something larger then yourself? Is this why you Coach? If that rings true for you, please send a note, as we are looking for people who want to contribute, work and get paid to follow their bliss in their Coaching career.
 
Moving the Human Spirit is a Professional Executive and Life Coaching consulting company located in British Columbia. Due to our expediential growth, we are currently seeking Coaches that possess PCC or have been assessed at the PCC level. Are in good standing with the ICF and who are interested in consulting with our company to help bring changes to the clients we serve. Our clients are couples one of which is a first responder or military personnel who are, or have been, subject to extreme situations that caused stress, anxiety or PTSD. For more information on becoming a Coach with Moving the Human Spirit, please call or email Susan Hogarth at 604 581 4452 or susan@movingthehumanspirit.com also check out our site at http://www.movingthehumanspirit.com/cope.html
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