Life, entrepreneur and recovery Coach

Life coaching articles to challenge, motivate and inspire

Coaching Articles Blog from Kris O

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Tips for dealing with toxic relationships

Everyone deserves relationships that feel safe, loving and supportive. You shouldn’t settle for less. Recognise manipulation & control Toxic people thrive on keeping you unsure of yourself. Be wary if you constantly feel guilty, second guess your actions or feel pressured. Manipulation also often comes disguised as concern or “just wanting the best.” so trust your feelings and avoid unbalanced power situations e.g. responsibilities or finances. Set boundaries & enforce them Boundaries are lines that protect your self worth and show others how you expect to be treated. If someone disrespects or ignores your them, even after you’ve clearly set them, that’s a sign of toxicity. Overly critical and negative people can erode your self-esteem and confidence over time so communicate effectively and ensure boundaries are enforced. You can always say no without any explanation! Maintain support Toxic relationships can lead to isolation. You might feel cut off from friends or family or your partner may criticise them heavily. Healthy relationships encourage connection - not control. Stay close to people who uplift you and seek advice from those you trust - they can see things you may not. Prioritise self-care and self-respect You won’t tolerate relationships that tear you down when you know your worth. Prioritise self-care (e.g fitness, hobbies, relaxation) as the stronger your sense of self, the easier it becomes to walk away from what doesn’t work for you. Your life isn’t worth sacrificing for anyone.

Improving Confidence

Improving confidence in 4 steps 4️⃣ Confidence isn’t about being loud or fearless - it’s about believing in yourself and your abilities. Here’s 4 powerful steps to help you grow your confidence and prepare for success. 🥷 1. Tackle your inner saboteur Your self talk shapes how you see yourself. Challenge your inner saboteur’s negative talk like “I can’t” or “I always fail” and replace them with positive affirmations like: “I am capable”, “I will succeed” or “I’m improving every day”. This rewires your mindset and helps you embrace new challenges with optimism. ♻️ 2. Break it down & repeat Confidence around big tasks can feel overwhelming - but it’s situational. Start small and break your task into manageable steps and repeat (many times) until you feel more relaxed and comfortable with the task. Ongoing success and repetition builds momentum and familiarity and reinforces your belief in yourself 🏋️‍♀️ 3. Step out of your comfort zone Growth happens outside your comfort zone. So take one small action each day that challenges you e.g. speak up in a meeting, try something new or say “yes” to an opportunity. Each step outside your comfort zone builds courage, strength and resilience. 🦸🏼‍♂️ 4. Celebrate strengths & visualise a more confident you Your skills and achievements are unique. Reflect on what you’re naturally good at e.g. problem solving, cooking and gardening and visualise what a more confident you looks like and what that person would say, do and achieve if confidence wasn’t an issue. Recognising your strengths and visualising a more confident you boosts self-esteem and reminds you of your value.

Tips for reducing alcohol intake

For regular or irregular drinkers. 1. Set Clear Limits and Alcohol-Free Days Decide on realistic limits for drinking occasions (drinks/units). Incorporate at least two alcohol-free days into your week. Monitor your use using an alcohol diary or app and see if you can reduce or modify your use further. These boundaries help you regain control. 🍺 2. Replace or Drink Weaker Alcoholic Drinks Choose low-alcohol or non-alcoholic alternatives or opt for weaker versions of your usual drink and use “spacers” (non-alcoholic drinks between alcoholic ones). ⌚️ 3. Pace Yourself and Change Timing Slow your drinking by taking smaller sips and putting your glass down more often. Make sure your first drink of the night is non-alcoholic so your thirst is quenched beforehand and start drinking later in the day or night to reduce overall consumption. 🏋️ 4. Avoid Triggers and Change Activities Discover other ways to relax e.g. exercise, new hobbies or relaxation methods (yoga, mindfulness, meditation). If certain people or environments cause over-drinking, consider avoiding them until you’re more confident in managing your intake. 🙋🏼‍♀️ 5. Tell Others or Find A Buddy Sharing your goals with friends or family makes it easier to stay accountable. Consider finding a buddy on your night out who can support you drinking less. Also take sensible precautions (no rounds, shots or drinking on an empty stomach). Finding it tough to reduce or modify your intake? Then get in touch and let’s talk. DM or visit krisocoaching.com.

Avoiding burnout

Post #1 of my “Focus on Burnout” series. I’ll be posting a lot more on this subject - as someone who’s experienced it. But here’s my 4 top tips on avoiding Burnout: 🙅🏼‍♀️ Establish firm boundaries around work. personal life and social media 👨🏼‍💻 Align work with your core values, delegate effectively, limit work stress and learn to say “no” to colleagues 🧘🏼 Prioritise self-care, healthy habits and getting good sleep. Eat well and focus on regular fitness, relaxation, hobbies and wellbeing 🙋🏼‍♂️ Ensure you have a network of supportive people, family and friends, and check-in with them regularly.

Even one coaching session is an investment

Coaching session ✅ Motivates, inspires, challenges and overcomes mental and emotional barriers ✅ Examines underlying beliefs and habits, leading to lasting change. ✅ Sets meaningful long-term goals that align with your personal values ✅ Fosters self-awareness, empowerment and personal reflection. ✅ Leads to life-changing “lightbulb” moments ✅ Promotes continuous self-improvement and growth 🏋🏼‍♂️ PT session ❌ Limited to physical outcomes - neglecting mental and emotional factors ❌ Short-term ‘external’ goals that may not promote sustainable motivation ❌ Prescriptive and directive with no room for personal input or growth. ❌ Short-term results with limited impact beyond fitness ❌ Standard physical exercises - ignoring deeper psychological challenges ❌ Requires long-term commitment gym membership and/or weights.

How Coaching Can Accelerate Your Career

In today’s competitive business environment, career or business growth requires more than just hard work. It takes strategy, self-awareness and the right support. A coach provides the guidance to help you reach your full potential.

Coaches work with you to clarify your goals, develop actionable plans, and provide accountability to ensure you stay on track. They offer an outside perspective, helping you identify areas for growth that might go unnoticed in the hustle of daily work. From improving communication and emotional intelligence to building better leadership skills, coaching helps you accelerate your career faster than going it alone.

The feedback and support from a coach can be game-changing. They don’t just help you set ambitious goals; they ensure you reach them by offering honest insights and constructive guidance. Whether you're looking to sharpen your leadership abilities or navigate a transition or business growth, coaching equips you with the skills, mindset, and confidence to succeed.

Why Invest in Coaching

In today’s fast-paced world, it’s easy to lose sight of our goals while juggling daily responsibilities. That’s where coaching comes in; a coach provides guidance, accountability, and the tools you need to align your actions with your aspirations. Whether you're seeking career growth, personal fulfillment or overcoming challenges, coaching accelerates your progress.

Imagine having someone in your corner - someone who listens without judgment, offers fresh perspectives and helps you unlock your full potential. Investing in coaching is not about seeking quick fixes, but about building sustainable growth and developing the mindset to thrive.

Ready to take charge of your future?

Coaching Investment in Yourself

We invest in material things, gadgets, vacations or even self-help books. We hope they'll bring us closer to happiness or success. But true, lasting change doesn’t come from external sources. It comes from within yourself. That's why investing in coaching is one of the smartest decisions you can make for your personal and professional growth. Coaching gives you the tools to understand yourself better, set realistic goals and develop strategies that work. It’s not just about fixing problems. It’s about evolving into the best version of yourself. A coach helps you remove self-limiting beliefs, embrace your strengths and make empowered decisions that move you forward. When you invest in coaching, you’re investing in a better future.