@CreativiaCoaching

Groove to Health: Unlock the Transformative Power of Dance

Thu, 17 Apr 2025 08:27:28 GMT

Dance offers more than just physical activity - it’s a powerful catalyst for enhancing mental wellbeing.

From structured classes to free‐form movement, engaging in dance can lift mood, reduce anxiety and depression, foster social bonds, and sharpen cognitive functions.

Below, we explore the multifaceted ways in which dancing supports positive mental health, drawing on recent research and expert insights.

Elevating Mood Through Neurochemical Shifts

Engaging in rhythmic, full‐body movement triggers the release of endorphins - our body’s natural “feel‐good” neurotransmitters - while simultaneously lowering levels of the stress hormone cortisol.

A large systematic review by the University of Sydney found that structured dance programs of at least six weeks’ duration produced significant improvements in emotional wellbeing, often outperforming or matching other forms of exercise. Even brief sessions of ecstatic dance, which emphasize uninhibited, intuitive movement, have been shown to elevate dopamine and endorphin levels, yielding immediate mood boosts and a sense of calm.

Reducing Anxiety and Depression

Meta‐analyses consistently report that dance interventions significantly reduce symptoms of depression and anxiety in diverse populations, from older adults to college students.

One analysis of 19 randomized trials demonstrated a notable decrease in depressive symptoms among participants of dance interventions. Importantly, dance’s combination of physical exertion, cognitive challenge (learning choreography), and social interaction creates a multifaceted therapeutic effect that surpasses many traditional interventions.

Managing Stress and Enhancing Resilience

Dance movement therapy (DMT) has gained traction as an evidence‑based approach for stress management.

A recent review in Arts in Psychotherapy highlighted that DMT facilitates illness acceptance, motor learning, and emotional regulation, helping participants cope more effectively with chronic stress and psychological trauma.

By integrating expressive movement with reflective discussion, DMT offers a safe space to process difficult emotions and build adaptive coping strategies.

Fostering Social Connection and Belonging

Dancing is inherently social, whether practiced in couples’ dances, group classes, or community gatherings.

A narrative review found that social dance programs enhance social cognition, empathy, and a sense of belonging - key protective factors against loneliness and social isolation.

College‐based dance training has additionally been linked to improved self‐esteem and peer support , demonstrating how shared movement can strengthen mental health among younger adults.

Boosting Cognitive and Emotional Functioning

Beyond emotional benefits, dance demands memory, attention, and spatial awareness. The complexity of learning and recalling choreography stimulates neuroplasticity, supporting executive functions such as planning and problem‐solving.

Researchers report that structured dance interventions yield cognitive gains comparable to other mental‐fitness activities, with added rewards in motivation and social engagement.

Embracing Ecstatic and Creative Movement

Ecstatic dance - a free‐form, music‐driven practice - encourages participants to move without judgment or predetermined steps.

Studies suggest that this form of dance enhances mindfulness, self‐discovery, and emotional release, making it particularly effective for those seeking a non‑structured approach to mental wellbeing.

Incorporating dance into weekly routines offers an accessible, joyful path to stronger mental health. Whether joining a formal DMT group, attending a social dance night, or simply putting on your favorite track and moving freely at home, the benefits are profound and well‐supported by research.

As we continue to uncover dance’s therapeutic potential, one thing remains clear: when it comes to nurturing the mind, a little rhythm can go a long way!

Coaching vs. Coaching Psychology: Key Differences, Techniques, and Benefits Explained

Fri, 11 Apr 2025 08:24:52 GMT

Coaching and coaching psychology, while sharing some overlapping principles, serve distinct roles in the realm of personal development and performance enhancement. Although both approaches aim to foster growth and well-being, they differ in focus, methodology, and theoretical underpinnings.

Defining the Fields

At its core, coaching is a performance-driven process that emphasizes goal setting, accountability, and action planning. A coach works closely with individuals to help them identify obstacles, harness their strengths, and develop strategies for achieving both professional and personal objectives. The coaching process is client-centered, empowering individuals by asking powerful questions and encouraging self-reflection without necessarily delving into emotional or psychological histories.

Coaching psychology , on the other hand, bridges the gap between coaching and psychological science. It integrates evidence-based psychological theories and practices into the coaching process. While it maintains the performance and goal-oriented perspective of traditional coaching, coaching psychology also pays attention to the underlying psychological factors that influence behavior, motivation, and decision-making. Practitioners in this field often have formal training in psychology and bring clinical insights to help clients overcome deeper-seated mental or emotional challenges that might impede performance or overall well-being.

Methodologies and Techniques

Standard coaching techniques include strategies such as goal setting, accountability measures, time management, and solution-focused questioning. Coaches encourage clients to map out specific, measurable, attainable, relevant, and time-bound (SMART) goals, and regularly review progress to foster a sense of achievement. This approach is particularly popular in business environments, sports, and executive leadership, where measurable performance improvements are highly valued.

Coaching psychology, however, incorporates a range of psychological theories including cognitive-behavioural techniques, positive psychology, and developmental theories. These methods allow practitioners to address not only what actions need to be taken but also to understand the beliefs, emotions, and cognitive patterns behind those actions.

For example, a coaching psychologist might help a client recognize how negative self-talk or past experiences are limiting their potential, and then work on reshaping these thought patterns. This dual focus on performance and psychological wellbeing leads to a more holistic approach to development.

Training and Qualifications

One of the key differences between coaching and coaching psychology lies in the training and qualifications required. Many professional coaches have accredited certifications from organizations such as the International Coach Federation (ICF) or similar bodies. Their training emphasizes practical tools and techniques, ethical practice, and often includes mentorship and supervised practice.

Coaching psychologists, in contrast, usually possess advanced degrees in psychology (such as a master’s or doctorate) and additional specialized training in coaching methods. This extra layer of academic rigour and research-based practice equips them to address more complex behavioural and emotional issues. Their dual expertise allows them to deploy interventions that promote both immediate performance improvements and longer-term mental resilience.

Focus and Outcomes

Coaching generally prioritizes actionable outcomes and the achievement of specific goals. It is ideally suited for individuals and organizations that require a structured process to drive performance improvements.

Coaching psychology, while also focused on outcomes, delves deeper into personal growth by exploring emotional intelligence, self-regulation, and internal motivations. Clients working with coaching psychologists may benefit from a more in-depth understanding of their personal narratives, leading to lasting change and enhanced psychological well-being.

Conclusion

While both coaching and coaching psychology aim to empower individuals, they differ significantly in their scope and methods.

Coaching provides a structured, goal-oriented approach that can drive immediate performance gains.

In contrast, coaching psychology leverages the insights of psychological science to offer a more comprehensive, holistic pathway to personal growth.

The choice between the two depends largely on an individual’s needs—whether they seek straightforward performance improvement or a deeper, more integrated personal transformation.

Singing for Positive Health

Mon, 07 Apr 2025 13:01:24 GMT

The Welsh National Opera (WNO) has long recognized the transformative power of music, particularly singing, in enhancing both physical and mental well-being. Through innovative initiatives that blend the art of opera with modern therapeutic practices, WNO is at the forefront of using singing as a tool for positive health.

One of WNO’s flagship programs, Wellness with WNO , was developed in collaboration with NHS Wales Health Boards and launched in November 2021. Initially designed to support individuals grappling with Long COVID, this initiative has evolved into a comprehensive program that promotes healthy breathing, improved lung function, and better overall posture.

Participants engage in a six-week online course where they learn operatic breathing techniques and vocal exercises that are not only effective for managing breathlessness but also help reduce anxiety and stress. The online format, delivered via Zoom, has made the program accessible to a broader audience, ensuring that geographical limitations do not hinder individuals from accessing these valuable health resources.

The success of Wellness with WNO is evident in the overwhelmingly positive feedback from participants. Many have reported significant improvements in their physical health, with enhanced circulation and reduced symptoms of chronic respiratory issues.

Yet, the benefits extend well beyond the physical realm. For numerous participants, the program has been a source of mental rejuvenation, fostering an environment where the joy of singing becomes a therapeutic escape. One participant remarked that the experience “gave me back my joy of life,” highlighting the emotional uplift and improved sense of self that come from engaging in group singing sessions.

In addition to supporting individuals with Long COVID, WNO has broadened its outreach to address other chronic conditions. The expansion of the program underscores a growing understanding of the interconnectedness between physical ailments and mental health.

Singing, with its inherent ability to regulate breathing and induce relaxation, plays a pivotal role in alleviating symptoms associated with these conditions. Research suggests that the act of singing releases endorphins and dopamine, neurotransmitters that are essential for feelings of pleasure and well-being, thereby reducing stress and mitigating symptoms of anxiety and depression.

Moreover, group singing fosters a sense of community and belonging. The collective experience of vocal expression not only breaks the isolation often felt by individuals with chronic health issues but also creates a supportive network of peers. This social aspect is crucial, as the bonds formed during shared musical experiences contribute significantly to improved mental health. For many, the choir becomes a sanctuary where the challenges of daily life are momentarily set aside in favour of collective expression and mutual support.

The work of the Welsh National Opera in integrating singing with health initiatives is a testament to the potential of the arts as a catalyst for healing. By bridging the gap between cultural enrichment and therapeutic practice, WNO is not only enhancing the lives of those directly involved in its programs but also setting a powerful example for how the creative arts can serve as an effective modality for promoting positive health.

As these initiatives continue to grow, the ripple effects on both individual well-being and community health promise to be profound, marking a significant step forward in the use of music as a vehicle for transformative change.

8 Opportunities to Foster Calm and Mindfulness this Christmas

Mon, 23 Dec 2024 11:31:16 GMT

The Christmas season can be a whirlwind of activity, but it’s also a perfect opportunity to cultivate mindfulness and create moments of calm amidst the busyness. By intentionally incorporating small, mindful practices into your celebrations, you can embrace the true spirit of Christmas and recharge for the new year ahead.

Here are several opportunities to foster mindfulness and calm this Christmas season:

1. Start Your Day with Intent

Begin each day with a brief mindfulness practice. Even five minutes of deep breathing or a guided meditation can set a tone of calm and presence for the rest of the day. Consider writing down a daily intention - whether it’s to be patient, to savour each moment, or to express gratitude - and keep it in mind as you move through your activities.

2. Practice Mindful Gift-Giving

Gift-giving is a cherished part of the holiday tradition, but it can also become a source of stress. Shift your focus from the material aspect to the thoughtfulness behind each gift. When choosing a present, think about what would truly bring joy or comfort to the recipient. Wrap gifts mindfully, paying attention to textures, colors, and the act of giving itself.

3. Embrace the Power of Silence

In a season often filled with music, chatter, and festivities, carve out time for quiet moments. Spend a few minutes in silence each day, perhaps while watching the weather, sitting by the tree, or lighting a candle. Silence allows your mind to settle and brings an unexpected sense of peace.

4. Savour Seasonal Flavours

Holiday meals and treats offer a perfect opportunity to practice mindful eating. Instead of rushing through meals, slow down and fully experience each bite. Notice the colours, smells, textures, and flavours. Eating mindfully not only enhances enjoyment but also helps you feel more connected to the moment.

5. Be Present in Holiday Gatherings

Whether you’re attending a big family dinner or a small get-together, practice being fully present. Put away distractions like phones and focus on the people around you. Listen deeply to conversations and engage with those you’re with. Remember, connection is at the heart of the Christmas season.

6. Take a Mindful Walk

A brisk walk through your neighbourhood, a local park, or down a country path can be grounding and restorative. Use the walk as an opportunity to connect with nature and practice mindfulness. Pay attention to the crisp air, the crunch of leaves underfoot, and the sights and smells around you.

7. Reflect on Gratitude

Set aside time to reflect on what you’re grateful for this year. You might create a gratitude list, write thank-you notes, or simply express your thanks aloud. Gratitude helps shift focus from stress or overwhelm to the positive aspects of life.

8. Give yourself the Gift of Rest

Amid the holiday bustle, don’t forget to prioritize rest. Schedule downtime for yourself, whether that’s curling up with a good book, taking a warm bath, or simply allowing yourself a few extra minutes in bed. Restoring your energy enables you to fully enjoy the season.

By weaving these mindful moments into your Christmas routines, you can create a season filled with intention, peace, and joy. Embracing mindfulness not only enhances your own well-being but also brings a deeper sense of connection to the magic of Christmas.

Rediscovering Purpose: Embracing the Changes of Midlife

Fri, 06 Dec 2024 12:00:38 GMT

Midlife is often a time of transition and self-reflection. For many, it brings significant changes: children leaving home, shifts in career, the aging of parents, or even personal health challenges. These transitions can lead to a profound sense of loss or lack of purpose, leaving many feeling adrift in what has traditionally been called the "midlife crisis."

However, midlife doesn’t have to be a crisis. Instead, it can be an opportunity for renewal and growth. By embracing these changes and reimagining this stage of life, individuals can rediscover their sense of purpose and embark on a fulfilling new chapter.

Why Midlife Can Feel Like a Loss of Purpose

Changes in Roles: For parents, the transition to an empty nest can leave a void. The routines and responsibilities that once defined daily life may no longer apply, leading to questions about identity and self-worth.
Career Plateaus or Shifts : Many people reach a point in their careers where growth slows, or they may begin to feel disconnected from their work. For others, retirement or job loss can create uncertainty and a loss of routine.
Aging and Mortality : Midlife often brings the realization that time is finite. Physical changes and health concerns can amplify this awareness, prompting deeper reflections about life’s meaning and accomplishments.
Changing Relationships : Friendships may shift as life stages diverge, and caregiving responsibilities for aging parents can alter family dynamics. These changes can further contribute to feelings of isolation or disconnection.

Reimagining Midlife as an Opportunity

While these changes can be challenging, they also offer a chance to reassess priorities, explore new interests, and redefine what brings joy and fulfilment. Here are some ideas for finding purpose during midlife:

Revisit Old Passions and Hobbies

Midlife often provides the freedom to explore interests that may have been set aside during younger years. Whether it’s painting, gardening, writing, or learning a musical instrument, rediscovering a passion can reignite a sense of creativity and purpose.

Consider taking a class, joining a local group, or setting aside time each week to immerse yourself in these activities. The joy of doing something you love purely for yourself can be transformative.

Pursue Lifelong Learning

Learning doesn’t stop with age. Many midlife individuals find fulfillment in gaining new skills or knowledge. Online courses, community college classes, and workshops offer opportunities to dive into subjects ranging from art history to coding.

Not only can this provide intellectual stimulation, but it may also open doors to new career paths or volunteer opportunities.

Engage in Volunteer Work

Giving back to the community is a powerful way to find meaning. Whether it’s mentoring young professionals, volunteering at a local shelter, or working with nonprofit organizations, contributing to others’ well-being can create a strong sense of purpose.

Identify causes that resonate with you and seek out ways to get involved. The connections and impact you make can be deeply rewarding.

Prioritize Health and Wellness

Midlife is an ideal time to focus on physical and mental well-being. Regular exercise, a balanced diet, and mindfulness practices like yoga or meditation can enhance energy levels and improve mood.

Setting health goals—whether it’s completing a 5K, adopting healthier eating habits, or managing stress—can provide structure and a sense of achievement.

Cultivate Meaningful Relationships

Strong connections are essential for a sense of belonging and purpose. Reach out to old friends, nurture existing relationships, and consider joining social groups or clubs to meet new people.

Open and honest communication with loved ones about your feelings and goals can strengthen bonds and foster mutual understanding during this transitional period.

Set New Goals and Dreams

Midlife can be a time to reevaluate what truly matters and set fresh goals. These could be related to travel, career shifts, personal projects, or spiritual growth. Reflect on what excites and inspires you, and take small steps toward achieving those dreams.

Creating a vision board or journaling about your aspirations can help clarify your purpose and keep you motivated.

Seek Professional Guidance

Sometimes, finding clarity requires outside help. Life coaches, therapists, or career counselors can provide valuable insights and tools to navigate midlife transitions. Don’t hesitate to seek support if you feel stuck or uncertain.

Embracing the Journey

Midlife is not an ending but a new beginning. It’s a chance to redefine success, embrace change, and create a life that aligns with your evolving values and passions. By viewing this time as an opportunity for growth, you can move beyond feelings of loss and rediscover a vibrant sense of purpose.

Remember, it’s never too late to dream a new dream, set new goals, and find joy in the journey ahead. Our Midlife Makeover group coaching session can help you to embrace this stage with confidence, clarity, and purpose.

Heartwarming gift ideas for Christmas and the New Year

Tue, 03 Dec 2024 13:36:43 GMT

How about making a novel gift of a coaching experience to yourself or a loved one this Christmas? A coaching session is a luxurious treat for people of all ages – a calm, supportive space to really think about yourself, your life and your hopes and dreams for a more positive future. A coach works with you to identify what changes may be needed to build your happier life and plan out the steps needed to start that journey.

Did you know that most New Year resolutions are broken by the end of the first week? That’s because most of us underestimate how hard it can be to break old habits and establish new ones. To give yourself the best chance of making a lasting change in your life, you need to be clear about three things:

Understand why you want to make the change and what benefits you hope the change will mean in your life – getting clear on this will help you to sustain your efforts, especially when the going gets tough.
Create a feasible timescale and plan of action for the change, with small steps to take you from your current position to where you want to be. Remember to build in plenty of mini rewards as you move forward.
Assemble a support network of people who can support you and check in with the progress you are making. This will help you to stay focused on your intentions and stay accountable to yourself.

Coaching can take the form of a one-off session or a more regular series of sessions depending on support needs and personal budgets. It can be 1-to-1 to enable personalised support, or in a small group to connect clients with peer support and encouragement.

To book a 1-to-1 coaching session or series, get in touch at info@creativiacoaching.com to discuss your requirements.

Alternatively, why not choose a group coaching experience as a special Christmas treat for yourself or a deserving friend or relative? There are three different one-off experience packages, each under £50, to choose from:

The Lifestyle Booster package [Wednesday 15 ^th January] – for those keen to review current lifestyle habits, using the 6 pillars of lifestyle medicine and plan improvements for a healthier, happier life in 2025.
The Midlife Makeover package [Wednesday 22 ^nd January] – for 50+ midlifers who may want to take stock, review options, explore opportunities for personal growth or new directions to create an uplifting plan for life in 2025.
The Carer Recharge package [Wednesday 29 ^th January] – for unpaid carers to reflect on the need to balance self-care with the needs of others to prevent burnout and to create a plan for greater balance and joy in life in 2025.

Visit Creativiacoaching.com to book a coaching experience package for yourself, a friend or loved one and get a lasting gift to make 2025 the year that positive change happens!

Caring for the Carer: Effective Strategies to Reduce Stress and Prevent Burnout

Fri, 29 Nov 2024 09:36:00 GMT

Caring for a loved one, whether a partner, parent, or friend, can be incredibly rewarding, but it also comes with significant emotional and physical challenges.

Carers are the unsung heroes who provide invaluable support, yet they often face immense pressures that can lead to stress, burnout, and health problems. Understanding these pressures and finding ways to reduce stress is crucial for maintaining both the well-being of the carer and the quality of care they provide.

The Pressures Carers Face

The role of a carer often requires selflessness, dedication, and patience. However, it can also be isolating and overwhelming. Here are some common pressures carers experience:

Emotional strain: Caring for someone with a chronic illness, disability, or mental health issue can be emotionally draining. Carers often experience feelings of guilt, anxiety, and sadness, especially when their loved one’s condition worsens or when they feel they are not doing enough. The emotional burden can weigh heavily, particularly for those who have not been trained to handle the complex needs of the person they care for.
Physical Exhaustion : Physical tasks such as lifting, helping with mobility, or providing personal care can take a toll on a carer’s body. The physical demands often lead to exhaustion, chronic pain, and even injury, especially when the carer is not getting enough rest or help.
Financial Strain : Many carers reduce their working hours or leave employment altogether to care for a loved one. This reduction in income, coupled with the potential costs of healthcare or home modifications, can cause significant financial strain. The stress of balancing finances can add an additional layer of anxiety to an already challenging situation.
Lack of Support : Many carers feel isolated, particularly if they are the primary caregiver. Lack of social support, either from family or friends, can intensify feelings of loneliness and stress. The demands of caregiving can lead to social withdrawal, further exacerbating the sense of isolation.
Limited Time for Themselves : Caring for another person often leaves little room for self-care. Many carers neglect their own health, hobbies, or social lives because of the time and energy required to meet the needs of their loved one. This neglect can lead to burnout, depression, and a decline in the carer’s own health.

Ways to Reduce Carer Stress

While caregiving is inherently challenging, there are strategies that can help reduce the pressures and promote the well-being of carers.

Seek Support and Build a Support Network : One of the most effective ways to reduce stress is to reach out for help. Connecting with others in similar situations can provide emotional support and practical advice. There are many support groups and online communities where carers can share experiences and learn from one another. In addition to peer support, don’t hesitate to ask family and friends for help, whether it’s for respite care, running errands, or simply offering a listening ear.
Take Breaks and Prioritize Self-Care : It is vital for carers to take regular breaks, even if it’s just for a few hours. This can provide much-needed respite and allow them to recharge. Self-care should be a priority - whether it’s a walk, a hobby, or simply spending time alone. Carers must remember that taking care of their own well-being isn’t selfish; it’s essential for being able to provide effective care in the long term.
Delegate Responsibilities : Many carers feel that they must handle everything on their own, but it’s important to recognize when help is needed. Delegating tasks, even if it’s just one or two, can make a significant difference. Professional caregivers, home health aides, or other family members can help share the load. In some cases, financial assistance or respite care programs may be available to provide temporary relief.
Set Boundaries : Carers often struggle with saying no, especially when they feel obligated to help their loved one at all times. However, it’s important to set clear boundaries and communicate them to others. This helps avoid overextending oneself and reduces the risk of burnout. Setting realistic expectations for both the carer and the person receiving care is key to maintaining balance.
Stay Organized : Caregiving can involve managing appointments, medications, and a variety of tasks. Staying organized can alleviate some of the stress. Keeping a schedule, making lists, and utilizing digital tools can help carers stay on top of their responsibilities and reduce the mental load.
Practice Stress-Relief Techniques : Incorporating relaxation techniques into daily life can significantly reduce stress. Mindfulness meditation, deep breathing exercises, and yoga can help calm the mind and body. Even short sessions can make a big difference in reducing anxiety and tension.
Seek Professional Help When Needed : If stress becomes overwhelming or leads to symptoms of depression or anxiety, it’s important for carers to seek professional help. Mental health professionals, such as therapists or counselors, can offer strategies to manage stress and emotional strain.

While caregiving can be one of the most fulfilling experiences, it’s not without its challenges. The pressures faced by carers can have a significant impact on their mental and physical health. By seeking support, taking breaks, and prioritizing self-care, carers can reduce stress and continue to provide compassionate care without sacrificing their own well-being. It’s important to remember that caring for yourself is not only beneficial for the carer but also for the person receiving care.

The Carer Recharge package is a great way for carers to reflect on the need to balance self-care with the needs of others to prevent burnout and to create a plan for greater balance and joy in life in 2025. Click the link to learn more and book your place.

#5MinuteStressHack - Collage Landscapes

Mon, 30 Sep 2024 09:57:30 GMT

A collage is an art technique where pieces of paper or other materials are stuck down onto a card surface to create an image. This activity uses different colours of tissue paper, as the translucent nature of this paper type creates interesting blends of colours when applied onto a glue surface. This feature can be used to ‘paint’ with paper and create striking landscape pictures.

Materials: Pen/pencil, A5 card, Tissue paper, PVA glue & spreader.

Step 1

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breaths.

Step 2

Tear different colours of tissue paper into stripes of various widths and sizes.

Step 3

Use a pencil to mark out the outline of a landscape on a piece of card. Cover the card with a generous covering of PVA glue and place tissue strips in the different areas of the card to create the sky, hills or fields.

Step 4

Overlap strips of different colours or add details, such as a river, animals, etc., to create interest. Cover the card completely with strips and seal with a layer of PVA. Leave to dry.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

Don’t Miss These Autumn 2024 Learning Events!

Mon, 30 Sep 2024 09:33:03 GMT

Autumn marks the change of season and sees the emergence of beautiful autumnal colours as nature readies itself for the coming Winter.

For many, Autumn marks the start of a new academic year, filled with the promise and expectations of new friendships, learning and growth.

At Creativia Coaching, lifelong learning, connection and wellbeing are at the heart of our newly launched range of autumn events. These have been designed to inspire greater awareness and understanding of the role that creativity and the arts can play in positive health and wellbeing.

A series of FREE webinars have been designed to bring participants up to speed with developments in different aspects of wellbeing and will be of interest to anyone who wants to learn more about the role of creative arts in health, positive psychology or coaching, either for personal or professional purposes.

These webinars have been deliberately designed to be brief sprints (30 minute) through the respective topics, recognising how busy life is for most people. However, they will be packed with useful explanations, practical examples and signposts for further learning.

Register here to join one of these informative webinars that will make a positive difference to your awareness and understanding about wellbeing.

If you are looking for a deeper learning experience and one that will have direct, positive application for your day-to-day experience of life, then the flagship RESTORE Online creative mind/body stress reduction programme will be the event for you.

By the end of this 6-week group learning programme you will understand more about how stress affects the mind and body, be able to apply mindfulness techniques and creative arts activities to reduce harmful stress reactions and know how to cultivate greater positive wellbeing using a range of evidence-based positive psychology tools. Places on this innovative programme are limited, so book your place early here to avoid disappointment!

There is considerable evidence that coaching can be a really effective management tool in a range of workplace settings, as it seeks to empower an individual’s learning and achievement rather than simply giving instructions to be followed. A coaching approach to managing others is designed to cultivate engagement and improve performance through a shared sense of respect and responsibility.

The coaching mindset can also be applied by parents to cultivate positive and respectful family relationships, where the power imbalance between parent and child can result in frequent unhealthy conflict situations.

If you would like to understand more about the coaching approach, its psychological underpinning and the basics of having an effective coaching conversation, alongside opportunities to practise core coaching skills, then the 2-session Introduction to Coaching is for you. Places are limited, so book your place here without delay.

As well as this Autumn series of events, Creativia Coaching also offers bespoke creative wellbeing workshops for organisations, creative coaching services and wellbeing consultancy. Just email info@creativiacoaching.com to arrange an informal discussion about your requirements.

#5MinuteStressHack - Twisting Squares

Fri, 30 Aug 2024 07:41:54 GMT

Mathematical drawings can be a good way to calm down if feeling stressed. The impact can be like the impact of doodling, but its more structured approach may make this type of drawing more appealing to some people.

The precise measuring needed in this activity will require attention to detail and may serve as a useful break or distraction from intrusive or troubling thoughts or feelings.

This activity starts with drawing a 10cm square to act as a container for the design and results in a pleasing pattern. Using colouring felts/pencils or patterned pencil shading adds further interest and focus to the design.

Materials: Pen/pencil, paper, ruler, colouring pens/pencils.

Step 0

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breathes.

Step 1

Draw a 10cm square and carefully mark 1cm from the corner of each side of the square.

Step 2

Join these marks up to form a new square that has slight twisted from the original

Steps 3-6

Repeat this process of marking 1cm from the corner of the new square and joining to form another square. Each time a new square is formed twisting round from the previous one, creating a pleasing pattern of twisting squares. Colour or shade in, if desired.

Step 7

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

Why invest in teacher wellbeing?

Thu, 29 Aug 2024 08:36:21 GMT

Wellbeing is recognised as an important dimension within educational settings, with much attention given to the issue of student mental health and wellbeing. However, teacher wellbeing needs attention too and is increasingly the subject of research and intervention. With school budgets under constant pressure, why should leaders

invest scarce resources in teacher wellbeing interventions?

A recent systematic review of research studies investigating the potential impact of teacher wellbeing has highlighted significant relationships between positive teacher wellbeing and desirable outcomes both for the individual teacher and for the wider educational community (Dreer, 2023). Of particular note was the finding of the potential impact of teacher wellbeing on teachers’ sleep quality, teacher retention, teacher-student relationships and student outcomes.

Further insights about teacher wellbeing have emerged as a result of a recent meta-analysis that concluded that teachers with a high level of wellbeing are more likely to have reduced burnout, distress, and turnover intentions, while also reporting high levels of work engagement, job satisfaction, and commitment (Zhou et al., 2024). As well as these significant benefits, investment in teacher wellbeing is likely to enhance an organisation’s attractiveness both to its current employees and to the wider network beyond the school – it is, in effect, an investment in a school’s reputation and future success. Interventions that work to foster positive wellbeing at an individual teacher level and to contribute to a wider culture of positive social relationships in the school as a whole are recommended for future strategic action.

Many current interventions to address teacher wellbeing tend to be reactive and implemented after an individual teacher has become unwell, for example, employment assistance counselling programmes, phased return-to work after absence or offers of mentor support. However, there is growing recognition that more proactive universal teacher wellbeing interventions are needed, that adopt a more holistic, preventative approach to positive health promotion.

The biopsychosocial model of health recognises that health is not just a medical or individual matter but rather a complex interaction of individual, social and contextual factors. Modern lifestyle medicine approaches look to extend the individual medical treatment model towards a more holistic, context-based approach to the prevention and management of health and wellbeing.

‘Creative Health’ is a holistic, non-clinical approach to the prevention of ill health and the promotion of positive health and wellbeing, increasingly adopted in different community, health and workplace contexts. Wellbeing interventions that adopt a creative health approach may integrate a range of creative activities drawn from, visual arts, singing, drama, dance, crafts, film, literature, food and nature. There is an increasing body of research evidence to show that creativity can have a powerful

impact on an individual’s physical, mental and emotional wellbeing and when engaged with in group settings, helps to build social capital, positive relationships and a collective sense of wellbeing (Rana, 2024).

Though many school leaders recognise the benefits of creative arts engagement for the wellbeing of children and young people, these benefits are not yet fully integrated in development opportunities to promote positive staff wellbeing. However, investing in our Creative Wellbeing Day Retreat is an ideal opportunity to experience the impact of the Creative Health approach, and begin an innovative journey towards a more holistic, creative approach to prioritising, protecting and promoting positive teacher health and wellbeing.

Dreer B (2023) On the outcomes of teacher wellbeing: a systematic review of

research. Front. Psychol. 14:1205179.

doi: 10.3389/fpsyg.2023.1205179

Rana, M. (2024) Creativity is not an additional extra, it is essential for being

well and staying well https://ncch.org.uk/uploads/Introduction-to-Creative-Health-

Extract.pdf

Zhou, S., Slemp, G.R. & VellaBrodrick, D.A. Factors Associated with Teacher

Wellbeing: A Meta-analysis. Educ Psychol Rev 36 , 97 (2024).

https://doi.org/10.1007/s10648-024-09941-7

#5MinuteStressHack - Doodle Rings

Mon, 19 Aug 2024 11:51:05 GMT

A doodle is a drawing that is made by drawing random abstract lines or shapes, usually in one continuous mark-making line, without lifting your pen or pencil from the page.

Doodling can be an effective stress relieving activity and can also act as an aid to sub-conscious problem solving. It is thought to engage the brain’s ‘default mode network’ or wakeful resting state in a similar way to daydreaming.

This activity creates a circular boundary for the doodle to act as a container for the design. Using colouring felts/pencils or patterned pencil shading adds further interest and focus to the design.

Materials: Pen/pencil, paper, colouring felts/pencils, circular object.

Step 1

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breathes.

Step 2

Draw round a circular object of about 10cm diameter.

Step 3

Staying within the circle, draw a continuous line doodle using a pen or dark felt tip. Allow the line to overlap and interconnect multiple times within the boundary to create an interesting and irregular range of shapes between the connecting lines.

Step 4

If desired, use the colouring felts/pencils to shade in the created shapes in different colours or pencil patterns.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

How Simple Tunes Can Melt Away Your Stress Instantly!

Mon, 19 Aug 2024 11:31:50 GMT

Music has long been a powerful tool for influencing mood and emotional well-being. From ancient civilizations to modern societies, people have used music to celebrate, mourn, and everything in between.

In recent years, scientific research has increasingly validated what many have intuitively known: music can be a potent ally in combating stress. Here’s how music works its magic in alleviating stress and promoting mental health.

Physiological Impact of Music on Stress

When we listen to music, it can trigger a range of physiological responses that counteract the effects of stress. For instance, calming music has been shown to lower blood pressure, slow the heart rate, and reduce levels of cortisol, the body’s primary stress hormone.

These changes are part of the body's relaxation response, a state of restfulness that is the opposite of the stress response. By promoting relaxation, music helps to mitigate the physical symptoms of stress and can foster a sense of calm.

Psychological Effects of Music

Beyond the physiological benefits, music also has profound psychological effects. Listening to music can provide a mental distraction, which can help to shift focus away from stressors and negative thoughts.

This is particularly effective when engaging with music that one finds personally meaningful or enjoyable. Music can evoke positive emotions, memories, and a sense of nostalgia, which can further reduce feelings of stress and anxiety.

Music Therapy

Music therapy, a clinical and evidence-based use of music interventions, is specifically designed to accomplish individualized goals within a therapeutic relationship by a credentialed professional. Music therapists use various techniques, such as playing instruments, singing, or composing music, to help clients express themselves and process emotions.

This form of therapy has been particularly effective in treating stress-related conditions, including post-traumatic stress disorder (PTSD), anxiety disorders, and depression.

Active vs. Passive Engagement

There are two primary ways to engage with music: active and passive.

Passive engagement involves listening to music, which can be a simple yet effective way to reduce stress. Creating playlists of favourite songs, instrumental tracks, or nature sounds can provide an accessible means of relaxation.

Active engagement , on the other hand, involves participating in musical activities, such as playing an instrument, singing, or even dancing. Active participation can enhance the benefits of music by providing an outlet for emotional expression and physical release.

Personalization is Key

The effectiveness of music as a stress-relief tool often depends on personal preference. What works for one person may not work for another, as musical taste is highly individual.

For instance, some people might find classical music or jazz soothing, while others might prefer the rhythmic beats of electronic music or the melodies of pop songs. Identifying the types of music that resonate personally can maximize the stress-relieving benefits.

Incorporating Music into Daily Life

Integrating music into daily routines can be a practical and enjoyable way to manage stress.

Morning playlists can set a positive tone for the day, while calming music in the evening can aid in winding down and improving sleep quality. During work or study sessions, background music can enhance focus and productivity, provided it is not too distracting. For those who exercise, upbeat music can serve as a motivational boost, making physical activity more enjoyable and effective.

Conclusion

Music’s ability to combat stress lies in its capacity to affect both the mind and body. By lowering physiological markers of stress, providing psychological distraction and relief, and offering a means of emotional expression, music stands out as a versatile and accessible tool for stress management.

Whether through listening or active participation, incorporating music into daily life can significantly enhance overall well-being and resilience against stress.

#5MinuteStressHack - Musical Movement Break

Mon, 12 Aug 2024 08:02:43 GMT

Taking a movement break is a great way to calm the stress response.

Stress hormones are cleverly designed to get the body ready for a fight, flight or freeze response to escape from a perceived physical threat.

However, stress hormones can also be triggered by perceived threats to psychological safety. These can include common occurrences, such as, fear of failure, disrespect by others, embarrassment, shame, feeling judged, imposter syndrome, loud noises, bullying, arguments and so on.

The released stress hormones in the body can cause unpleasant physical sensations for a while (e.g. butterflies in the tummy). Taking a musical movement break can be an effective way of eliminating these sensations more quickly.

Materials: Smartphone/tablet and a timer.

Step 1

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breathes.

Step 2

Find 1 or 2 pieces of music you like and know well on your phone. Find a private space where you can move and dance to the music.

Step 3

Focus on moving each part of your body to the music: legs, arms, fingers, shoulders, face, neck and so on. Sing along too!

Step 4

Keep moving continuously, allowing your body to follow the rhythm of the music.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

Innsbruck 2024: It's You. It's Me. It's Us. (Part 2)

Fri, 09 Aug 2024 08:36:45 GMT

Amongst the many groundbreaking research projects presented at the 11 ^th European Positive Psychology Conference in Innsbruck, three particularly thought-provoking applications have been chosen for this report.

Wellbeing in Schools

The issue of student and teacher wellbeing is the focus of positive psychology researchers around the world and the conference gave insights into some of the latest work in this field. Rhiannon McGee (Geelong Grammar School, Australia) and Sharron Russell (Shipley School, USA) led an interesting session on the strategic leadership of wellbeing in educational and organisational settings.

Both leaders charted the evolution of wellbeing provision within their respective organisations. They identified the need for a strategic integrated approach to mental health, spanning the prevention of harm, promotion of positive wellbeing and proactive management of ill health.

They emphasised how a layered approach to ensure all students and staff are included in the vision and implementation of a coherent strategy. This included implementing a wellbeing curriculum for students, professional learning about wellbeing for all staff, and embedding culture change through leadership practices, expectations and coaching.

Gathering and reflecting on data of the impact of strategic steps was a key element of their approach, with both committed to regular measurement of student and staff wellbeing through self-report.

An uplifting, practical session on teacher wellbeing given by Nanna Paarup and Mette Marie Ledertoug from Denmark demonstrated activities from a 6-week Danish pilot study to improve teacher wellbeing.

The study was co-created with a group of 10 teachers to investigate if practising chosen positive psychology micro-interventions for 10 minutes per day over a 6 week period would impact overall sense of wellbeing.

Initial qualitative findings indicated a range of positive impacts, suggesting a promising intervention for further investigation.

Positive Economic Psychology

Dora Gudmundsdottir , Director of Public Health in Iceland, gave a thought-provoking lecture about her work on the ‘Wellbeing Economy’.

She prompted the audience to consider: What is the end goal in society – money or happiness?

She critiqued the use of GDP as the key indicator for a successful society, noting an association between increases in a country’s GDP and increases in the sale of antidepressants and divorce.

She highlighted the absurdity of current global wealth distribution, where 8 men have as much wealth as 3.6 billion people.

There is therefore a need to shift perspective so that economic success is defined more broadly to include population health and fairness, as well as financial prosperity.

She painted a vision for a wellbeing economy that measures the broader range of indicators of what makes a life worth living and uses this data to prioritise and inform decision-making.

Countries currently exploring this pathway, in addition to Iceland, are Finland, New Zealand, Scotland, Wales and Canada. Watch this space!

Positive Psychology & Neuroscience

Michaela Brohm-Badry , an educational neuroscientist from Germany, gave a captivating presentation outlining the powerful impact of thoughts and beliefs on our lives, from a neuroscientific perspective.

Using videos of neural activity in the brain, she demonstrated how thoughts can have a direct impact on brain growth. She explained neuroplasticity in the brain facilitates brain cell connections and this renewal continues throughout life.

Posing the question of what helps or hinders the formation of brain connections, she highlighted 3 important factors. Lifelong learning promotes brain cell connectivity, as does the promotion of emotional health, stress management and general health continued throughout the life course.

Also vital is sustained neurorehabilitation after injury or disease of the brain to facilitate the formation of new neural connections, making the relearning of lost capacities a real possibility. The role of physical exercise was also shown to have a positive impact on brain functioning.

To conclude, positive psychology is being applied in a wide range of contexts and research is helping to illuminate and extend the evidence base of impact.

#5MinuteStressHack - Virtual Art Gallery Visit

Fri, 02 Aug 2024 07:00:00 GMT

Art gallery visits have been shown to have a positive impact on mind and body, increasing wellbeing and decreasing signs of stress.

The sense of awe that can result from just looking at works of art can help us transcend the mundane or worries of everyday life. Unfortunately, we don’t all live near enough to visit an art gallery regularly to enjoy this simple pleasure.

The good news is that modern technology means that you can now visit many art galleries in the virtual space, bringing this source of creative wellbeing directly to us. Viewing art in a virtual gallery and practising the art of ‘slow looking’ has been shown to be just as positive for wellbeing as actually visiting a gallery in person. So, why not give it a try?

Materials: Smartphone or tablet, notebook and pen

Step 1

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breathes.

Step 2

Find a piece of art from any virtual art gallery to practise ‘slow looking’ – try ‘A Bigger Splash’ by David Hockney as an example.

Step 3

Take a really close, slow look at every little detail and colour used to create this iconic painting.

Step 4

What thoughts, feelings, memories or wishes come into your mind as you look at this painting? What do think the artist was thinking or trying to convey? Write words, make jottings or drawings in your notebook as they come to mind.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

Examples taken from the Tate Gallery. More available at tate.org.uk

Innsbruck 2024 Positive Psychology Conference Highlights (Part 1)

Mon, 29 Jul 2024 11:53:52 GMT

The 11 ^th European 3-day Conference on Positive Psychology (ECPP) has just finished. Delegates, including me, were left buzzing with the wealth of amazing work being shared by practitioners and researchers, the opportunity to meet like-minded colleagues from around Europe, all set in the inspirational surroundings of Innsbruck in the Tyrol, Austria.

Hats off to Marta Bassi , President of the European Network of Positive Psychology and Stefan Höfer , Conference Chair, ECPP 2024. They led the organisation of a fantastic event, making sure that the more than 1000 delegates attending had a stimulating and uplifting experience.

This and the next blog will briefly report on some of the research themes, to give a flavour of the breadth of different ways and contexts that positive psychology is being applied to improve the wellbeing of individuals and organisations.

Positive Health: Positive Psychology meets Lifestyle Medicine

An interesting presentation from Jolanta Burke presented research and examples of her work at the intersection between positive psychology and lifestyle medicine. She explained that lifestyle medicine is an evidence-based discipline that aims to empower people to prevent and manage their own health by using behaviour change skills to support holistic lifestyle changes. You can find out more about lifestyle medicine here .

Jolanta has been exploring how Positive Psychology interventions (PPis) can be adapted for use in this discipline and reviewing the research that currently exists. The emerging field of ‘Positive Health’ is an exciting new direction for applied Positive Psychology in Healthcare, prompting future research avenues for positive health interventions (Phis). Watch this space!

Positive Psychology & Arts Engagement

A number of interesting research projects concerning arts engagement and wellbeing were introduced, including projects exploring how the spatial environment impacts wellbeing, noting evidence from both urban and rural contexts.

Another project on ‘Virtual Art Gallery Visits’, explored the influence of personality, art interest and aesthetic responsiveness on wellbeing after the virtual visit. The conclusion was that virtual art engagement is a viable wellbeing intervention, though a degree of personalisation may be needed to gain benefits.

Using Strengths to activate Positive Organisational Development

Jillian Copley from the VIA institute outlined a comprehensive strengths-based organizational development model she and others have been developing over the past 5 years in the USA.

The process of introducing and integrating a strengths-based culture within an organization operates at the levels of the individual, relationships and team. It adopts a ‘know’, ‘see’ and then ‘apply’ learning process and has evolved a systematic implementation programme, based on what organizations wanted at different phases of development. It has created a huge library of digital resources aimed at helping organizations implement strengths-based approach to become ‘At their Best’.

Positive & Health-Oriented Leadership and Teams

Finally, Mareike König and Melanie Maurer outlined a practitioner project they have been undertaking with leaders and teams (in a well-known electrical goods supplier) to enhance wellbeing, growth and flourishing at work.

This used separate strengths-based learning programmes for teams and leaders, organised fortnightly over 10 weeks. It used these key questions to help participants reflect on their wellbeing at work and plan for positive change:

What gives you positive emotions at work?
What work relationships matter to you?
What opportunities do you have to apply your strengths in your work?
What makes your work meaningful?

Other questions for workers, integrated with the project, were designed to evoke positive attitudes and mindsets at work. This presentation gave a very practical example of a system-wide culture change intervention to embed positive organisational and health-oriented change in a commercial setting.

Hopefully, these synopses give a flavour of the wealth of amazing work being done around the world in the field of applied Positive Psychology. Look out for next week’s blog where more reports will be shared.

#5MinuteStressHack - Modern Calligraphy

Mon, 01 Jul 2024 08:00:02 GMT

Calligraphy is the ancient visual art of ‘beautiful writing’. In many parts of the world, it is regarded as an important art form, where meaning and form are intertwined.

Modern calligraphy emphasises the flowing, expressive and harmonious qualities of the written form, which makes it a perfect activity for mindful creativity and relaxation.

Even as a complete beginner, it is possible to find tranquillity in copying the flowing movements and to create ornate letters or words of beauty.

Look online for examples of modern calligraphy text for inspiration or to copy. Alternatively, invest in a beginners guide such as the one listed below.

Materials: Paper and small calligraphy felt pen set

Step 1

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breathes.

Step 2

Find an example of modern calligraphy online (or use the example below) and take a moment to really focus on the flow, thickness and positioning of the lines.

Step 3

Choose a pen thickness to start and experiment with mark making, varying the thickness of the marks by changing the angle of holding. Try to make downward strokes thick and upward strokes thin.

Step 4

Now, copy some of the letter forms, improving the line variation until satisfied. Remember perfection is not the goal and mistakes are part of learning! Try to form a whole world or phrase and add creative adornments to the word to add further interest and beauty.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

Example above taken from Modern Calligraphy for Beginners – Kytefox Publishing.

If Holistic Wellbeing Coaching is the answer, what's the question?

Fri, 28 Jun 2024 08:00:00 GMT

Coaching is the term used to describe a special kind of talking relationship that is useful in a wide range of workplace, educational and everyday life situations. It shares some common features with other talking relationships, such as counselling, therapy and mentoring but it differs in important respects as well.

A coach forms a supportive, non-judgemental partnership with a client who has a desire or goal to create some form of positive change in his/her life. S/he believes in a client’s own endless potential to bring about positive change but recognises that sometimes limiting thoughts/behaviours can get in the way of personal progress.

A coach listens attentively and is skilled in the art of asking perceptive questions to overcome barriers and expand thinking. S/he empowers self-belief and motivation in a client to work out a personal plan of action towards meeting desired positive change.

Though the individuals that come to coaching can be experiencing stress or challenges in life/work, they have not reached an illness threshold where counselling or therapy would be more appropriate as support.

Holistic wellbeing coaching is a form of coaching underpinned by positive psychological knowledge combined with the pillars of lifestyle medicine. It supports clients in building, cultivating or sustaining positive health and wellbeing in a range of circumstances.

So, what sort of questions might prompt a person to seek mental wellbeing coaching? Here are some examples:

How do I move from languishing to flourishing at work or in life?

“Languishing is a state of mental weariness that erodes our self-esteem, motivation and sense of meaning, causing us to feel out of control, uncertain about the future and paralyzed by decisions” (Keyes, 2024).

Sometimes the cause of a sense of languishing can be linked to chronic stress or where daily demands outweigh the resources we have to cope. At other times, it can be because we feel a lack of challenge, excitement or sense of purpose in our everyday or professional life. Either way, it leads to a numbing feeling of drifting aimlessly through life, which, if left unchecked, can lead to more serious mental health problems.

However, often people are simply too busy to notice how much their lifestyle is eroding health/wellbeing or feel resigned that there is little that can be done to make a positive shift. In these circumstances, holistic wellbeing coaching can be an important source of support for self-care and for taking stock of how life is impacting on personal wellbeing.

A holistic wellbeing coach will help a client to develop a new life map, or health & wellbeing action plan, informed by evidence-based positive psychology interventions and lifestyle medicine research about the components needed to enable human flourishing. Ongoing mental wellbeing coaching can keep a client on a track for sustainable positive growth and personal flourishing.

How can I stay healthy & well when navigating big changes or transitions?

Most people have episodes of big change or transition at various times in the journey of life. Becoming a new parent, gaining a promotion, starting a new job, a new boss, moving to a new place, divorce, retirement, bereavement, kids leaving home, or health issues are just a few examples.

Whether planned or unexpected, change usually challenges our sense of continuity and certainty about life, leading to stress. Staying healthy and well during periods of big change can be difficult. In these circumstances, a holistic wellbeing coach can help a client maintain equilibrium, supporting acceptance and positive adjustment to the new situation.

How do I sustain health & wellbeing when therapy or counselling has finished?

If a person experiences a period of mental ill health, a programme of therapy or counselling will help him/her to become mentally well again. However, it can sometimes be a challenge to sustain health & wellbeing once the therapy or counselling relationship has ended.

Holistic wellbeing coaching can be useful in these circumstances as a source of ongoing support and learning for successful reintegration into the workplace or community. It can protect against relapse and further episodes of mental ill health.

Keyes, C. (2024) Languishing – How to feel alive again in a world that wears us down. Transworld Publishers. London, UK.

#5MinuteStressHack - Nature.Gaze.Draw.

Mon, 24 Jun 2024 07:00:00 GMT

This activity builds on research that has shown that just looking at natural green objects, such as trees, plants or leaves for a sustained time can help to reduce feelings of anxiety (Fleming et al, 2024).

Doing an impromptu sketch or drawing of the object will support sustained focus on the detail and colour variations of object of your gaze.

This activity can be done from an outdoor natural space or indoors, focusing on an indoor plant or through a window, at a tree or green space.

Materials: Paper and pencil

Step 1

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breathes.

Step 2

Whether indoors or outdoors, look around and choose a natural green object as the focus for your sustained gaze.

Step 3

Gaze intently at the object of your gaze. Notice its shape and size. Notice any regularities or imperfections. Notice any variations of green and any other colours present.

Step 4

Now, with your paper and pencil, sketch the outline shape of the object of your gaze. Fill in as much or as little detail as you like. Try to keep your gaze steady on the natural object as you let your hand draw freely.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

Fleming, W., Rizowy, B., & Shwartz, A. (2024). The nature gaze: Eye-tracking experiment reveals well-being benefits derived from directing visual attention towards elements of nature. People and Nature, 00, 1-17. https://doi.org/10.1002/pan3.10648

Coaching, Mentoring, Counselling or Therapy - How do they differ?

Thu, 20 Jun 2024 07:30:00 GMT

There are times in most people’s lives when support or advice is needed to negotiate challenges that seem too big to face alone. In the past and still today,

informal support or advice may be sought from friends, work colleagues, family

members, religious guides or teachers.

However, there is a growing trend towards seeking more formal help and support to tackle personal and life problems from professional sources. An increasing array of different professional support disciplines have emerged to meet the growing mental health needs of modern populations. Professional disciplines such as coaching, mentoring, counselling or therapy have developed, and each one may have yet further specialisms under the umbrella discipline.

For example, performance, existential or wellbeing coaching; group, peer and reverse mentoring; psychodynamic, humanistic or integrative counselling; arts based, cognitive or somatic therapy.

It can be overwhelming and confusing for a person seeking professional support to distinguish between these different professional support approaches and how to choose the one best suited to individual needs and preferences.

This blog will outline some key features of the main professional disciplines to help aid understanding, whilst recognising that some overlap exists in practice.

Coaching

Coaching is a talk and relationship based support process. Its multidimensional roots can be traced to sport and business performance, as well as more person-centred counselling.
Coaching believes that the client is their own best expert and works to unlock latent potential.
A coaching client is empowered to identify personal goals and associated action focused improvement, moving from a current situation to a preferred future vision.
It is a future-focused activity suited to personal and professional development needs.

Mentoring

Mentoring shares a similar approach to coaching, but a mentor has specialist knowledge and experience of direct relevance to the client’s need.
A mentor can offer more expert advice and wisdom where useful, as well as empowering the client’s own solution finding, as in a coaching relationship.
Mentoring is suited to the workplace and situations where expertise sharing will be valuable to client learning.

Counselling

Counselling is a form of talking and listening therapy that enables an individual to explore feelings, beliefs and behaviours associated with personal or emotional struggles within a non-judgemental, supportive relationship.
It can involve working through aspects of personal history and significant past events and memories with the aim of clarifying issues and ways of coping.
Relationship challenges, bereavement or other traumatic situations are often where supportive counselling is best suited.

Therapy

Therapy is typically a medicalised term to describe a course of treatment given to cure or alleviate an illness or disorder.
In this context, it describes a highly specialised form of talking relationship designed to treat more serious mental illnesses or disorders, which may include harmful behaviours directed at the self or others.
Therapy can work directly with a client to change unhelpful thoughts and behaviours, as in highly focused cognitive behaviour therapy.
Alternative therapy approaches can work to increase awareness of unconscious processes that underpin a client’s behaviour, as in psychodynamic therapy. This approach emphasises the importance of understanding how a client’s past has influenced behaviours in the present.
Art, music or drama therapies would be examples of the latter approach.

When faced with a new challenge or dilemma in life, it is often helpful to talk it through with another supportive person. In some circumstances, the talking relationship may take the form of the informal support offered by family, friends or other readily available sources.

There may be other times when a challenge or dilemma warrants more formal support from a trained professional.

Choosing the right professional for the situation you are facing, means understanding the approaches taken and level/type of need that different talking professionals are able to support.

If you think that coaching might be the talking relationship that you need to

support you in your current situation or life stage, get in touch now to arrange a completely free conversation about how we might work together to build a brighter future.

#5MinuteStressHack - Spill.Write.Soothe.

Mon, 17 Jun 2024 09:35:59 GMT

This activity can help to calm feelings of stress using writing in a creative way. Expressing your thoughts in writing has been shown to have a positive impact on mood. It is a form of self-coaching that acknowledges feelings of stress in a given situation and moves attention towards self-compassion and self-soothing.

Materials: Paper, pen and a timer

Step 1

Take a mindful 30 seconds to focus on breathing in and out slowly for at least 5 breathes.

Step 2

Your task is to spill/write your current stressed thoughts and feelings for exactly 2 minutes without stopping. It is very important that you write continuously for the whole 2 minutes. If you get stuck about what to write, then write ”I am stuck and don’t know what to write”. The important thing is to write, write, write, without stopping for the whole 2 minutes.

Step 3

Take a moment to think what a really kind, compassionate friend might say to comfort a person experiencing these stressed thoughts and feelings.

Step 4

Now, write down a few comforting phrases or sentences that a kind, compassionate friend might use to demonstrate empathy and compassion to you in your current situation.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded.

Go on... give it a try!

Arts in Positive Health & Stress Management

Fri, 14 Jun 2024 08:00:00 GMT

The idea that the arts can make a positive contribution to the health of individuals and communities has been around for a long time.

However, it is really in the last 20 or so years that this realisation has begun to occupy a more recognised space within mainstream health provision.

The huge potential that arts engagement can have is

enhancing a wide range of positive health outcomes and fits well with the biopsychosocial model of health introduced in a previous blog.

In this article, the term ‘arts in health’ will be explained and some interesting examples of its positive impact in different health settings will be examined. Lastly, the powerful role of the arts in a creative approach to stress reduction and management will be considered.

Arts in health activity can include a very broad range of the arts as the catalyst. For

example:

Visual art forms, such as drawing, painting and photography
3D art forms, such as, mask making, textiles and clay work
Performance art forms, such as, dance, music, drama
Design art forms, such as, film, new media or architecture

Activities can be directed towards a broad range of physical or mental health conditions and can be aimed at improving prevention or coping outcomes for individuals, relatives, medical staff, carers or even whole communities.

The flexibility of art forms and potential application of arts in health activity to different health contexts make this an area rich with possibility for creative innovation and positive impact.

Arts have been incorporated into the design of healthcare spaces in recognition of how the environment can affect health outcomes (Fancourt, 2017).

For example, relaxing colour schemes or wall art; calming music or sounds played in high dependency care spaces; garden designs incorporated into hospital settings; artwork or film in waiting zones; communal singalong groups in hospital foyers and so on.

A particularly interesting example of the positive integration of an ‘arts in health’ approach is found in the design of De Hogeweyk Dementia Village. Here, creative attention has been paid to the role of the design environment in shaping positive health outcomes for individuals living with dementia – you can find out more here.

Stress is an everyday fact of life for most people. Different response or coping styles can have a huge impact on how an individual experiences stressful situations.

Unfortunately, some people can adopt unhealthy or unhelpful response styles when faced with stressful feelings. For example, comfort eating, alcohol, illegal substances or as discussed in the previous blog, stress bragging.

However, arts engagement has been shown to have a positive effect on feelings of stress and anxiety. It is known that both acute and chronic stress can result in physical and mental ill health, so the stress-reduction impact that can come from working with different art forms is an important finding for positive health.

Examples include, arts interventions shown to reduce the stress of living with chronic pain; the use of music, creative writing or drawing to induce positive mind states; arts engagement to empower and establish a positive sense of self (e.g. Photovoice) or to find new perspectives on challenging situations.

Arts engagement in group settings also offers powerful opportunities to enhance social connection, social support and positive self-identity. All of which can expand a person’s ability to manage stressful experiences in an enjoyable and health-promoting way.

If you would like to learn more about the positive impact that arts engagement can have on your health and wellbeing, why not enrol on our groundbreaking 6-week

stress reduction programme – RESTORE. Contact us to find out more and book your place!

Fancourt, D. (2017). Arts in Health – Designing and Researching Interventions. Oxford University Press. Oxford, UK.

#5MinuteStressHack - Sensory Search

Sun, 09 Jun 2024 08:00:00 GMT

Each week a new 5 minute creative activity is suggested for you to use when feelings of stress threaten your sense of calm and wellbeing.

Materials: A4 Paper and pen

Step 1

Place your hand on the paper with your fingers outstretched.

Step 2

Draw around the outline of your outstretched fingers and hand. Number each finger and thumb from 1 to 5.

Step 3

Take 3 to 5 mindful breaths focusing on relaxing any tense areas of your body.

Step 4

Starting with the finger numbered with 5, write down 5 things you can SEE inside the outline of that finger. Then move to the finger numbered with 4, write down 4 things you can TOUCH inside the outline of that finger. Next, move to the finger numbered 3, write down 3 things you can HEAR inside the outline of that finger. Then, move to the finger numbered 2 and write down 2 things you can SMELL inside the outline of that finger. Finally, move to the finger numbered 1 and write down 1 thing you can TASTE inside the outline of that finger.

Step 5

When you have finished, take 3 to 5 more mindful breaths. Notice how your body feels and how your mind has responded to the sensory search.

Go on... give it a try!

3 Reasons to Avoid Stress Bragging at Work

Thu, 06 Jun 2024 08:00:02 GMT

The term ‘bragging’ is traditionally taken to mean excessively proud and boastful talk about one’s positive achievements or possessions.

Bragging or positive self-promotion is evident in many workplaces and is often deemed an important strategy for securing career advancement. It can however result in other less favourable outcomes, such as reduced likeability or negative co-worker reactions.

More recently, another form of workplace bragging phenomena has been attracting researcher and commentator interest, that of stress bragging .

What is Stress Bragging?

Stress bragging occurs when an individual appears to brag about how stressed they are to others. Just as positive bragging has been shown to have relational impacts at work, less has been known about the relational impacts of stress bragging.

However, a recent research study has explored the phenomena of stress bragging in the workplace and reported on the impact it can have both on the stress braggers themselves and their co-workers.

Its findings, summarised below, contain important insights about the increasingly prevalent phenomenon of stress bragging and how, if left unchecked, it can lead to “a toxic cycle of bragging about stress” in many workplaces (McMahon, 2019).

Look out for our next blog where you can learn about more productive and creative ways to manage stress in your life.

However, if you need more urgent expert support in addressing toxic stress bragging within your team or organisation, contact us here at Creativia Coaching to arrange an informal conversation about how we can help.

McMahon, M. (2019). It is time to stop the toxic cycle of bragging about stress. Hatchet. https://www.gwhatchet.com/2019/02/19/it- is- time- to- stop- the-toxic- cycle- of- bragging- about-stress/

Rodell, J. B., Shanklin, B. C., & Frank, E. L. (2024). “I’m so stressed!”: The relational consequences of stress bragging. Personnel Psychology , 1–25. Advance online publication. https://doi.org/10.1111/peps.12645

The Truth about Stress - can it ever be good?

Fri, 31 May 2024 12:46:01 GMT

Stress is something that we all experience, though it doesn't always have to be negative.

Stress is something that we all experience. It is a fact of life that results from changes in our lives, big and small, that can occur at any time.

It has been suggested that there are four basic sources of stress.

Environmental stressors such as noise, pollution, temperature, weather, pollens, that create sensory demands;
Social stressors , such as work demands, home demands, relationship conflicts, financial worries, time pressures and digital demands, that create emotional and cognitive demands;
Physiological stressors can arise from the natural physical changes of adolescence, menopause, pregnancy, injury, illness or aging or from stressors relating to unhealthy lifestyle habits such as, poor nutrition, inadequate sleep, lack of exercise or substance misuse, that create physical and emotional demands;
Mindset stressors can arise when an individual’s default mental framework and thought patterns perceive, interpret, embellish and label experiences with a negative bias, creating a cycle of additional cognitive, emotional and physical demands (Davis, Eshelman & McKay, 2019).

Whatever its source, stress is known to affect body functions. Though not all stress is necessarily bad, intense or chronic stress has been shown to have a range of short and long-term negative impacts on physical and mental health.

Physically, these impacts can include wide-ranging repercussions on brain function, resulting in reduced memory and learning capability; immune system impairment, resulting in increased susceptibility to more frequent illness; increased inflammation and cardiovascular disease; gastrointestinal dysfunction, resulting in changes to appetite and digestion problems and interference in normal endocrine and hormonal activity.

Mentally, intense or chronic stress can induce unhealthy coping strategies such as smoking, increased alcohol intake or illegal substance misuse which may increase the negative impacts of stress on physical health (Yaribeygi et al, 2017).

However, as mentioned earlier, not all stress is necessarily negative. Life events, such as getting married, having a baby, a new job, getting a promotion, buying a house, retirement, though positive events, can all create stress as they involve change of status and responsibilities. Likewise, running a marathon, doing an intense exercise class, starting a romantic relationship or pitching a business idea are likely to generate stress but mostly be perceived as positive stress.

Indeed, stress actually begins with how an individual appraises a situation, event or experience – assessing how dangerous, difficult or painful it is and whether s/he has the resources to cope with it. Mindset or appraisal bias can exert considerable influence on an individual’s experience of stress.

A ‘stress-is-debilitating’ mindset is associated with avoidance, increased stress reactivity and a diminished sense of coping.

Whereas, a ‘stress-is-enhancing’ mindset is associated with a more proactive response style, adapting personal resources to manage challenges leading to improved outcomes for performance, productivity and health (Burke et al., 2023).

The good news is that it is possible to learn how to respond more positively to stress and thereby reduce the potentially harmful physical and mental impacts of chronic stress. Look out for our next blog to find out more or explore the various wellbeing support services we offer here at Creativia Coaching.

Burke, J., Dunne, P.J., Meehan, T., O’Boyle, C.A., van Nieuwerburgh, C. (2023). Positive Health 100+ Research-based Positive Psychology and Lifestyle medicine Tools to Enhance Your Wellbeing. Routledge, London.

Davis, M., Eshelman, E.R., McKay, M. (2019) The Relaxation & Stress Reduction Workbook 7 ^th Ed. New Harbinger Publications, Oakland, CA.

Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480

#5MinuteStressHack - Pebbles on the Shore

Fri, 31 May 2024 07:55:57 GMT

Each week a new 5 minute creative activity is suggested for you to use when feelings of stress threaten your sense of calm and wellbeing.

It will add variety in future weeks if you build a small set of creative materials (e.g. pens, pencils, other mark making media, glue stick, scissors, magazine pages, etc.) and a sketch book that you can readily access.

Materials: pen/pencil and paper.

Step 1

Draw four dots on the paper to be roughly positioned as the corners of a 10cm square. Join the dots to make a freehand square.

Step 2

Draw 9 circle shapes of different sizes positioned randomly in the square.

Step 3

Now, starting somewhere on the top edge, draw a meandering line around the circles to the bottom edge.

Step 4

Now add more parallel meandering lines to either side of the original line to create a rippling effect.

Step 5

If you are feeling adventurous, you could add some shading to the inside and outside of the circles to create the 3D effect of spheres.

Go on... give it a try!

Inspired by Zentangle Art Therapy – Anya Lothrop

What can the Ancient Greeks teach us about health?

Thu, 23 May 2024 09:06:10 GMT

Returning to a more traditional and holistic view of health

Who doesn’t want to be healthy and happy?

Yet, despite remarkable developments in modern medicine and living standards, physical diseases, such as diabetes, cancer, stroke and heart disease continue to rise. According to the World Health Organisation (WHO) these diseases are the cause of death for over 71% people globally each year (2021a) and even more shockingly, over a million people commit suicide each year, many of them teenagers (WHO, 2021b).

We know that the determinants of health and wellbeing are varied, and some factors are beyond individual control, such as the environment we live in, our genes, socioeconomic status, upbringing, employment status and current health literacy.

However, we also know that some lifestyle factors within the control of the individual play an important role in promoting positive health and wellbeing.

These include:

nutrition
sleep
physical activity
avoidance of harmful substances
relaxation
stress management
moderate alcohol consumption
and social connection.

At this point, it is helpful to clarify what we mean by ‘health’, as this is a term that can hold different meanings.

In 1946, the WHO proposed a definition of health, that was agreed by 61 nation states, as “…a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.” This holistic view of health underpins what has become known as the biopsychosocial model of health (Engel, 1977).

However, probably as a consequence of the medical advances of the 18th and 19th centuries, a more restricted biomedical model of health has tended to dominate health service provision. Here, disease is viewed as external to the patient or victim, with the medical professional responsible for providing treatment for ailments. In the biomedical model, health is viewed as the absence of disease and the goal of healthcare is the removal of disease.

This was quite a modern idea, as traditionally, as far back as the Greeks and in the Middle Ages, health was viewed through a more holistic lens, acknowledging the role of personal hygiene, nutrition and a sanitary environment.

Though vestiges of the biomedical model are still evident in health service provision, there is a growing awareness of the role of lifestyle, psychological and social factors involved in health and ill health.

Health literacy is the term used to describe the knowledge, understanding and application of the key lifestyle factors associated with positive health and wellbeing.

The good news is that health literacy can be improved at any stage of life. At Creativia Coaching, we teach individuals, groups and organisations about key lifestyle factors that improve health, prevent disease and promote wellbeing.

Engel, G.L. The need for a new medical model: a challenge for biomedicine.

Science. 1977 Apr 8; 196(4286): 129-136.

WHO. (2021a). Noncommunicable diseases. www.who.int/news-room/fact-

sheets/detail/noncommunicable-diseases

WHO. (2021b). Suicide. www.who.int/news-room/fact-sheets/detail/suicide

Exploring Creativity: the 'Person' perspective

Fri, 26 May 2023 11:25:39 GMT

Understanding creativity from a 'Person' perspective

Creativity is a multi-dimensional construct, as the 4Ps model (Process, Product, Person and Place) suggests, that can be understood differently depending on the perspective as viewed from different locations. Previous articles have sought to examine creativity from the perspective of it being a ‘process’ or in terms of the ‘product’. This article seeks to add to these perspectives by understanding creativity as located within a person and seeks to explore the question, ‘What makes a person creative? Often, it is considered that some people just are creative, and others are not – like it is something you are born with. For example, great artists, musicians, designers, inventors, research scientists, entrepreneurs (and so on) are often called ‘gifted’, suggesting that creativity is a ‘gift’ that some people possess and by implication that others don’t. Certainly, many people do seem to subscribe to this way of thinking and openly declare their lack of creativity, in much the same way that others readily declare that they are no good at Maths. Yet we know by observing toddlers and young children at play that the creative instinct is present in us all from an early age. So, why is it that in some people this creative instinct continues to grow and flourish across the lifespan, yet in others it recedes and lies dormant?

It is generally agreed that the development of most human attributes and abilities is influenced by a complex mix of genetic and environmental factors. Creativity, as an expression of human intelligence is no different. The so-called ‘creative person’ is actually the outcome of a range of inter-linked influences emanating from different sources. There will be internal psychological processes or mindset particular to the person; external behaviours and/or habits exercised over time; socio-cultural influences from family, peers, teachers, the media and wider societal structures that can determine beliefs, expectations and learning opportunities. This article will discuss how these factors might be involved in the emergence of what might be considered ‘a creative person’ and how this understanding could be applied to strengthen the creative instinct and widen access to creative expression for more people across the lifespan.

First of all, it is important to clarify that creative people can and do exist in all domains and disciplines of human activity. It is not only something confined to certain types of endeavour such as the arts. The internal psychological processes of the ‘creative person’ show a particular attitude of mind and willingness to reconsider that which is taken for granted by most people. The ability to imagine different scenarios and play with associations between ideas, particularly distant associations, connecting and recombining unlikely pairings seem to be particularly important in creative inspiration. Neuroscience researcher, Colin Martindale, highlights the importance of state of mind in being able to see and make new connections, one where attention is ‘de-focused’. Brain studies suggest that creativity in not located in one region of the brain, but “emerges from a complex network of neurons firing throughout the brain”. But can neuroscience shed light on whether the ability for associative thinking is inherently fixed or can it be cultivated over time? An important neuroscientific study into creativity training by Fink et al (2006) demonstrated that creativity training (a programme designed to boost the ability to see and make connections) can indeed alter brain function and make people more creative in a relatively short period of time (2 weeks). So, the evidence of the potential to grow the psychological processes implicated in creativity are encouraging; the potential for creativity can be cultivated across the lifespan. Now, let’s consider some factors that may impact on an individual’s potential for creativity.

Personal behaviours and actions will, to some extent, set the scene and trajectory for either growth or decline of creativity within an individual’s life and work. Creativity can occur within a multitude of contexts and different media. Being able to think and act in creative ways within a particular medium relies on having acquired the necessary skills to exercise control of that medium. This, together with a willingness to experiment and take risks provides a powerful combination in which to incubate creative ideas and sense those that will have potential and value. This ‘sensing’ is inextricably linked with a deep knowledge of the medium and at the heart of how the creative person operates with their chosen medium. Personal beliefs, mindset and thinking patterns are also forms of behaviour that impact an individual’s capacity for risk-taking, experimentation and creativity. It is here that the influence of external factors, such as family, peers, culture and societal structures have most impact and can be pivotal in enabling or restricting the growth of creativity in a person.

The environment around an individual will convey attitudes towards creativity both implicitly and explicitly. The attitudes of first, family culture and later, peers will be internalised and help shape the beliefs and mindset of an individual with regard to creativity, in general and their own creative capabilities, in particular. Once a child starts school, the attitudes of teachers and a wider peer group will, for better or worse, influence the growing child still further. Societal structures will exercise further influence on the individual through messaging in the media; educational and training opportunities; role models and support for innovation.

To summarise, the perspective of creativity as a person involves recognising that creativity is not confined to the arts but can occur in a wide variety of settings, from the office to the science lab. What matters for the creative person is having a strong foundation of knowledge of the chosen media, a mindset that embraces experimentation and an attuned sensing of ideas that have value. An individual’s creative capacity is not a fixed at birth, rather it is flexible, responsive to external factors and can, therefore, be cultivated or limited in various ways.

So, how is a coach to make sense of this new knowledge and apply it in practice? Subsequent articles will provide case study examples, with commentary, of how coaches have integrated these perspectives on creativity when coaching individuals and groups in various work and personal contexts.

Before that though, the role of ‘place’ in enhancing or shrinking individual and group creativity will be explored further in my next article: Creativity as place.

Exploring Creativity: a 'Product' Perspective

Fri, 19 May 2023 10:56:38 GMT

Creativity as a Product

Understanding creativity as a ‘product’ rather than a process or person puts the focus firmly on the creative outcome – the new ‘something’ that has been brought into being. Depending on the context, this new ‘something’ can take many forms – for examples: a business innovation; a painting; a piece of writing; a dance routine; a recipe; a musical composition; a piece of software; an advertising campaign; a medical product or procedure; a piece of machinery; a way of working and so on. However, is it the case that every new ‘something’ that is brought into being in the world adequately fits with our understanding of creativity? Probably not - we really need a more nuanced description to get closer to what we mean by creativity as a product. Creativity guru, Ken Robinson, introduced the idea that as well as newness, a product should have value. Claire Bridges, a researcher and writer on creativity in business, adds another element for consideration, namely the emotional dimension that is activated by the product. Interesting stuff! So, it would seem that what matters when thinking about creativity as a product, is that the new ‘something’ or product created needs to have novelty, is of value and has the capacity to activate the emotions. Let’s look more closely at these three elements and then consider their significance within the coaching space.

Understanding creativity as a product means being able to appreciate that there must be an element of originality or novelty about the product. This sounds rather grand but in reality the originality or novelty may arise from a small tweak to an existing product or by connecting up and recombining ideas already in existence. Being able to mentally play with ideas and generate new connections is fundamental to the creation of a novel product. Nielson and Thurber, in their book, The Secret of the Highly Creative Thinker – How to make connections others don’t, suggest that really outstanding creative accomplishments are often the result of a sequence of smaller connections, rather than just one big idea. The coaching space is a safe, confidential place where clients can play with ideas and perspectives in the service of new insights and so is well-suited as a space to support those engaged in producing a particular creative product either in a commercial or personal context. As we know, in the coaching space original thought is often generated through purposeful verbal interchange between coach and client. Less common, however, is the purposeful use of tools and techniques to encourage translation from one form of representation to another. The act of translating an idea that exists in verbal form into a visual form, such as drawing, model making or photography, will activate new neural pathways. As will translating into alternative representations, such as, creating similes, metaphors, poetry or fairy tales. Forging connections across formats and boundaries can help to generate the new insights and connections needed to expand a client’s originality and novelty to new heights.

However, originality and novelty on their own are not enough to fully understand creativity as a ‘product’. It is important to recognise that the new ‘something’ must also have value. Depending on the product, this ‘value’ may be purely for the creator, or it may have value for a wider group, an organisation, a community, for society or for the whole of humankind. Some creative products may have value to the creator, in that they have personal meaning, and give a sense of achievement but are not widely shared or are of limited interest to others. Other creative products may have value to a whole organisation, creating new product lines and generating increased financial prosperity. Yet other creative products may have value for wider society, solving enduring problems of the day. What matters is that there is value to the creative product. This idea is important in the coaching space; taking time to unpick the meaning and value embedded within a creative product with a client can help to unblock some of the barriers that often obstruct creativity. By increasing awareness of the value of a product being created to the self and others, coaches can help a client re-focus, enhance motivation and become more productive.

Alongside the novelty and value elements of creativity as a product lies the capacity of the product to activate feelings and emotions, both in the creator and more widely. When something has value to an individual, it inevitably connects to deeper places within the psyche. It is for this reason that the creative product will generate feelings within us and why creativity and being creative are an essential source of human fulfilment and contentment. Take, for example, a singer who performs a newly written song to an audience, not only does she experience the joy of singing but the audience, too, are touched by the experience. Or the advertising professional who watches a recently created advert with colleagues, happily sharing the sense of achievement. Or the child who stands back to admire the model train she made from wooden bricks and the parent who looks on with pride at the creation. Understanding this aspect of creativity as a product is useful in the coaching space. When coaching a client whose goal is to create a specific product, for example, writing a book, creating a new interior design or art making, encourage connection to positive feelings and emotions associated with past creative products. Also, use visualisation and future time-travel to activate positive feelings and emotions that will be evoke when the product is finished. Help the client to linger with these feelings as they offer a powerful motivator to overcome barriers and crises of confidence that can hinder creativity.

To conclude, by having a deeper understanding of creativity as a product, coaches can tailor coaching to support clients engaged in creative production of any sort. In particular, the key elements of novelty, value and capacity to activate feelings and emotions, form a useful trio of direction for expanding creative thinking, exploring the meaning and activating the positive fuel needed for successful project completion.

Find out more about creativity in coaching situations by reading my next article, ‘What does it mean to be a creative person?’ and explore the implications for your coaching repertoire.

Exploring Creativity: a 'Process' Perspective

Fri, 12 May 2023 11:32:20 GMT

Integrating the Creative 'Process' in Coaching

When thinking about creativity, we might think about particular innovations or art works, or maybe specific people who seem to embody stereotypes of a creative person. It is not often that we focus on the process aspects of creativity. Yet, understanding creativity as a process is expansive as it broadens the notion of what creativity is and who can be creative. The process lens offers a non-elitist perspective on creativity; one that is inclusive and accessible for all of us. When we understand creativity as a process, it opens the door for each and every individual to re-discover the in-built creativity they possess but rarely use as an adult. From this perspective, it is the creative process or journey that merits special attention and its potential to generate transformative thoughts and positive emotional experiences.

Graham Wallis (founder of the London School of Economics) in his book ‘The Art of Thought’ (1926) made an important early attempt at synthesising key elements of the creativity process. His model identified 4 key phases: preparation, incubation, illumination and verification. Preparation, in his model, involved a ‘hard, conscious, systematic and fruitless analysis of the problem.’ Roughly speaking, this corresponds to a phase where fact-finding, generating new ideas, imagining a variety of possibilities, exploring different options preoccupies. The next stage, Incubation was where the work of the unconscious mind takes over. It is here that the thinking cogs of the mind keep turning in the background, mixing and mashing disparate snippets of information, searching for possibilities. Emerging in the Illumination phase is ‘the appearance of the happy idea’, the ‘aha’ connection, accompanied by the psychological experiences associated with it. Finally, the Verification phase, where the ‘idea’ is validated through exploration, testing and feedback. Though the model should not be taken too literally, it does provide us with a useful starting point.

The idea that the creativity process contains several different processes has been echoed by other writers. Ken Robinson, in his book, The Element – How Finding Your Passion Changes Everything, when exploring the creative process emphasises that the different phases are not linear, do not necessarily manifest in a predictable sequence, and can interact with each other in unexpected ways. Claire Bridges, In Your Creative Element – The formula for creative success in business, likens the different parts of the creative process as ‘mental lego’ and identifies different emotions and aspects of mind that might be involved at different points in the process of creativity.

These attempts as synthesising aspects of the creative process provide a useful mental model for those keen to explore the relevance and potential of creativity within coaching. Generally, this will involve using media of some sort as a stimulus to develop ideas. The choice of media is endless, with possibilities ranging from painting, poetry, song writing, photography, writing, modelling materials, collage, dance, mathematics, science, mapping, designing….and so on. Different media help us to think in different ways and can prompt transformative integrations of mind, body and soul.

Though theoretical perspectives about the creativity process are important for coaches to understand and know, we now need to get a feel for what could it look like in practice in the coaching space and what value might it add to coaching outcome. Let’s turn now to an example from practice:

This snippet involves the application of photography as the chosen media. The client presented for coaching with a personal goal of feeling more organised and better able to manage her time. Having gained her agreement as part of contracting, a short photography task was set as a ‘between-session’ assignment that would be discussed at the next coaching session. The task was to take 2 self-portrait photographs, using her smartphone – the first one, a self-portrait of how she sees herself in her current situation and the second one, a self-portrait of how she would look in the future, if reached her goal to feel more organised and better able to manage her time. Exploring the visual prompts of her two photographs in the session gave rise to a rich and detailed dialogue. The client reported that she enjoyed the challenge and creativity of the task of translating her thoughts into a visual format. She had to think over a number of days about what to include (and not include) within the future self-portrait picture. After a while, it came to her. She decided to set up the self-portrait, including a number of items that were imbued with meaning and took a number of shots before she settled on one that conveyed the meaning she wanted.

Afterwards, she reported that looking at herself in the photograph afterwards gave rise to new, more compassionate feelings towards herself and her situation. She said the experience had touched her emotionally in a positive way. As her coach, the sharing and talking about photographs enabled a deep emotional awareness of the client’s issue and facilitated a collaborative thinking space that was empowering for client and coach alike.

The technical or artistic merit of the photographs were not relevant here. It was the process of creativity that generated clarity of thought, deepened self-awareness and evoked an emotional connection to the self and a personal goal. It is interesting to note how the process of creativity continued client engagement in the coaching process beyond the session. Maintaining the key ingredients of attention, engagement and self-reflection for longer periods extends the reach of the coaching experience, making transformative learning a more likely outcome.

To sum up, by understanding the ‘process’ of creativity and using this knowledge to integrate personalised creative tasks, coaches can enhance the coaching experience and learning impact for the client.

Keen to learn more about how coaches can apply creativity in the coaching space? Read my next article, ‘What coaches need to know about creativity as a ‘product’ and learn more ways to expand your coaching repertoire with creative tools, techniques and models.

What is creativity?

Tue, 25 Apr 2023 11:59:38 GMT

Exploring 4 distinct viewpoints

If I asked you to rate your creativity on a scale of 0 to 10, with 10 indicating highly creative and 0 indicating not creative at all, where would you rate yourself? Note down your answer before reading any further.

I ask this question regularly of individual and groups I work with. Typically, I find that most people rate themselves 2 or 3 points off the mid-value (the inter-quartile range for the maths boffs amongst you!). Only once have I come across someone confident enough to rate themselves at 10. For me the interesting thing about these outcomes is not where individuals choose to rate themselves but rather that the majority accept the question without seeking any further clarification. The reason for this is that, generally, individuals are working on two hidden assumptions. First, we all know what the term ‘creativity’ means and second, that we can measure it as a number on a scale implying that the amount it we each possess is measurable and broadly fixed. Deepening our own self-awareness and flushing out our hidden assumptions is vital ongoing work for all coaches, so it’s important that we spend some time considering the term ‘creativity’ and reflect on what we and others think about it – its meaning, origins, beliefs, values and assumptions. All of which will influence how we approach and apply creativity within the coaching space.

Across society there is broad consensus that creativity is important, good and we need more of it. Darren Henley in his little book, Creativity – Why it Matters, sets out powerful reasons why we need to take creativity seriously in our fast-changing world. He highlights creativity as a catalyst for fulfilling human potential and initiating positive change; driving innovation across diverse fields, such as, the arts, business, technology, education and science; boosting the economy; enriching daily lives and empowering communities. Yet tying down what we actually mean by the term can prove elusive. To be honest, that’s hardly surprising given the relative recency of the emergence of the word ‘creativity’. Indeed, according to Jen Gash, in her book, Coaching Creativity – Transforming your practice, the term ‘creativity’ did not even exist before the 1950’s, let alone have a widely agreed upon definition. Though the concept now has a name and has, since its invention, been the subject of much discussion, study and research, its definition remains dynamic and evolving.

Gash proposes a short definition of ‘creativity’ as ‘bringing something new into being’. She reports on a well-known classification of ‘creativity’ put forward by Rhodes (1961), known as the 4 Ps: Process, Product, Person, Place. Each P attempts to describe a different aspect of creativity. Together these 4 Ps form a very useful starting point for coaches seeking to deepen their awareness of the concept ‘creativity’ to form a solid foundation of understanding upon which to base future coaching practice.

Read my next article to find out more about the 4 Ps of creativity and their potential to enliven and transform your future coaching practice and outcomes.

References

1. Henley, D. (2018) Creativity – Why it matters. Elliot and Thompson Ltd. London.

2. Gash, J, (2017) Coaching Creativity – Transforming your practice. Routledge. Oxon.

3. Rhodes, M. (1961) An analysis of creativity, Phi Delta Kappen, 42, 305 – 311.

Creativity: A pathway to positive mental health & wellbeing

Wed, 08 Mar 2023 14:18:27 GMT

Follow the creative path to wellbeing

The incidence of mental ill-health seems to be increasing at an alarming rate across all sections of society. Traditional mental health services are struggling to cope with ever growing waiting lists becoming the norm. Service provision needs a major re-think for it to meeting this growing challenge more effectively.

The Mental Health Continuum

Negative <-----------------------> Positive

Mental ill-health Languishing Flourishing

When we think about mental health, it is helpful to consider it as a continuum stretching from negative to positive that we all move along in different ways at different times throughout our lifespan, depending on circumstances. It is important to note that the absence of mental ill-health does not equal positive mental health and this means that many individuals may hover around the middle of the continuum, in the minimally robust state of languishing – neither noticeably ill nor well. When viewed from this perspective, the need for a more progressive, holistic mental health service strategy is indicated, one that seeks to strengthen awareness and initiate practices to enhance positive mental health and flourishing, as well as treating illness. This approach would echo current physical health service provision and strategy. Modern physical health provision typically has a dual focus: on preventative services, as well as the treatment of ill health. This preventative approach seeks to empower individuals to maintain good physical health through understanding the importance of diet, exercise, smoking cessation, alcohol moderation, etc. and living a healthy lifestyle.

What then, would a parallel approach to mental health provision look like, if it sought to step up a preventative provision strategy to empower individuals to maintain positive mental health? First, it would need a clear message about what is meant by ‘positive mental health’ or flourishing. Second, it would seek to empower individuals to maintain positive mental health through understanding the importance of key factors that contribute, such as healthy lifestyle choices; the frequency of experiencing positive emotions; quality of relationships; engagement; meaning and purpose; sense of accomplishment and opportunities for creative activity. Finally, it would seek to build capacity within communities to enhance strengths, resources, and learning opportunities for individuals to lead mentally healthy lifestyles, particularly in communities where health inequalities are evident.

Creativity and the arts in the community can be a powerful conduit for positive mental health. Evidence of this approach has been recently documented by NHS England [1] , when it noted the success of a community-based creative arts approach to strengthen the positive mental health of a target group of chronic pain sufferers. Participants reported many positive outcomes, including feeling less isolated, more confident and optimistic. This non-medicalised community-situated approach offers a promising hope for a tangible and sustainable response to the growing challenge of mental ill-health in our society. ‘Prevention is better than the cure’, says the old adage and it seems that creativity will be an important factor in any future prevention strategy.

For more information about Creativia Wellbeing Workshops and Coaching Services, visit www.creativiacoaching.com

[1] https://www.england.nhs.uk/south/wp-content/uploads/sites/6/2021/11/nhse-gloucestershire-ics-living-well-with-pain-programme-report.pdf

How creativity supercharges coaching (Part 2)

Thu, 02 Mar 2023 13:01:12 GMT

Creativity optimises engagement....

4. Creativity in coaching optimises & deepens engagement

Engagement is a core requirement for new learning to happen. Put simply, the more a coachee engages with the coaching experience, the more successful the behaviour change or new learning will be. Participating in relevant creative activities has the power to increase attention and engagement within a coaching session or even extend engagement between sessions. Indeed, the deep engagement that can result from integrating creative activity can induce a state of ‘flow’ – a happy, open state of mind resulting from complete immersion in a creative or playful experience.

5. Creativity in coaching enhances & equalises the coaching relationship

Most coaches would agree that the coaching relationship is of fundamental importance to the overall coaching experience and the outcomes achieved. Adopting a creative approach in coaching enhances the shared nature of the experience and equalises the power dynamic that can subtly impact the coaching interaction. When a coachee is supported by the presence of a unique, self-generated creative product, they have a companion on their journey of self-discovery and are empowered to explore and share its meaning, as an equal, with their coach.

6. Creativity in coaching gives holistic voice to mind, body, spirit & community

The beauty of integrating a creative approach is that it embraces the whole person, giving a platform to explore and celebrate all that makes a person unique, what matters most to them, their signature strengths and aspirations. It helps the coaching relationship see beyond the confines of an organisational position, a health condition or performance issue and appreciate all elements of a person’s being and existence in the service of their chosen goals.

7. Creativity offers a tangible sense of accomplishment

Creativity provides many opportunities to experience a sense of accomplishment. The act of translating and representing thoughts and ideas into tangible new forms is both challenging and satisfying. Talking about that creative process or creations produced with an interested coach is an inherently validating experience, reinforcing a sense of achievement and self-worth.

To conclude, not only can adopting a creative approach within coaching offer a means to supercharge outcomes for coachees, it also offers coaches a powerful means of increasing warmth, humour and playfulness into coaching sessions.

Find out more about the Creativia Coaching and how you can develop a more creative approach in coaching by visiting www.creativiacoaching.com

How creativity supercharges coaching (Part 1)

Wed, 01 Mar 2023 11:56:04 GMT

What is ‘Creativity’ ...

What do we mean by ‘creativity’ and how can applying it supercharge coaching experiences and outcomes? Interpretations of the term ‘creativity’ can vary. Some view it as the act of bringing something new and useful into existence – this could be a new solution to a problem; a new theory; a new method or a new object. Some situate creativity in the idea of the ‘creative person’ – the great artist, designer or innovator. Others focus more on the notion of the ‘creative environment’ – places where creativity is inspired and nurtured, such as creative start-up hubs, creative learning environments or creative arts centres. Others place less emphasis on the quality of the creative product or elite creative individuals or special environments for creativity and promote the importance and universality of the ‘creative process’, as something that everyone can enjoy, participate in and achieve personal or community benefits as a result.

Having some understanding of these different perspectives of creativity is a helpful starting point for any coach seeking to explore how creative tools, techniques and approaches can contribute to improved coaching experiences and outcomes. By way of an overview, let’s look at 7 important ways that applying a creative approach in coaching can have a positive impact.

1. Creativity in coaching increases accessibility & inclusion

Traditionally, coaching relies on focused verbal communication between the coach and coachee. However, this can present an accessibility barrier for some client groups, for example, non-native speakers; the socially anxious; individuals with neuro-diverse conditions; those with cognitive or communication impairments; other health conditions; cultural differences and so on. The good news is that by embracing a creative approach to support communication and broadening the coaching repertoire beyond the purely verbal, the door is opened to beneficial coaching experiences and outcomes for a wider range of client groups.

2. Creativity in coaching is a pathway from the unconscious to the conscious

Integrating a creative approach within coaching offers novel avenues to self-reflection and self-discovery. Immersion in the creative process has the potential to enable seeing the world and one’s place in it from different perspectives. Sharing a relevant, self-generated creative product with an interested other and exploring its meaning can surface thoughts and ideas that were hitherto hidden from view or suggest previously unacknowledged hopes and aspirations.

3. Creativity in coaching is a source of positivity

Creativity is an active ingredient in feeling good. We are all born with the power to be creative – watch any toddler in action! Sadly, the joys of being creative can get forgotten or buried as we mature. But our innate creativity is still there and this can be harnessed in coaching to generate a well spring of positive emotions to make the coaching experience more joyful, create the conditions to broaden coachee thinking and build internal resources for positive change.

Read our next blog for part 2 of this article.

Exploring Creativity: the 'Place' perspective

Sun, 16 Jun 2002 11:55:31 GMT

Understanding creativity from the 'place' perspective

In earlier posts we have explored creativity from different perspectives, using the 4Ps model of creativity - as a process, a product or a person. In this article our focus is on understanding creativity from the perspective of place. What do we mean by ‘place’ in this context? What aspects of ‘place’ matter for creativity? How can individuals and organisations cultivate and nurture places that enable creativity to flourish?

Let’s start by defining what is meant by ‘place’ in this context. It is an all-encompassing term to describe the environment and its influence on an individual’s capacity for creative thought and behaviour. The environment will include different aspects that exert their influence in different ways. The aspects to be considered in this article are the physical environment, the social or relational environment, the societal or cultural environment and finally, the spiritual or transcendent environment. It will explore how individuals and organisations might cultivate optimal environmental conditions for their own and others’ creativity to thrive. It will also point to ways in which coaching can contribute to this process.

Stories abound of individuals who seek out particular physical environments in which to immerse themselves as part of their creative process. For example, a writer who takes up temporary residence by the sea while writing a novel; a work team who take themselves off to a hotel to generate ideas for a new project; a leader who takes a walk in the woods to inspire creative solutions; an artist who has a special studio; a scientist who has a purpose-equipped laboratory and so on. Clearly, when considering an optimal physical environment for creativity, it is not a one-size-fits-all situation. What matters is having awareness of the notion of the ‘person-physical place-creativity’ link, encouraging reflection on how the physical environment impacts on an individual’s or group’s creative thinking and shaping the physical environment to enable or optimise creativity, using a best-fit model.

For the coach, this aspect can be explored with the client(s) with a question like, ‘When your creative thinking has been at its best or most productive, where are you?’ Seek out specific examples and encourage the client(s) to describe the physical environment in detail, identifying which features are most important in enabling their individual creative process. Co-create a mind map or drawing to translate the verbal information into visual form. This will enable the client(s) to pinpoint key aspects in their physical environment that help to activate creative thinking. Ask a question like, ‘What needs to happen now?’ to empower action to reshape their current physical environment to optimise personal or group creativity.

Another aspect of place for consideration is the social or relational environment. In his book The Element – How Finding Your Passion Changes Everything, Creativity Thought Leader, Ken Robinson highlights two crucial elements needed to experience the deep wellbeing and fulfilment that creativity can offer. First, the importance of finding the right medium in which your creativity can be expressed and second, finding and connecting with your ‘Tribe’. For him the ‘Tribe’ is other people who share a passion for your chosen medium and are actively engaged in their own creative development in this field. The confidence, synergy and motivation that come from this kind of relational environment can act as a spur to individual and group creativity through offering a creative energy, acting as a sounding board, a source of inspiration, peer accountability, encouragement, diverse perspectives and a drive towards excellence between peers. Whatever your chosen creative medium, there will be others who share that passion and since the advent of the internet, it is possible to connect with others locally and across the globe to shape and build a relational environment that enables and enhances creativity. With this understanding of the influence of this aspect of ‘place’, a coach can probe a client’s current relational environment and encourage self-reflection on how it could be extended or cultivated. Indeed, at times in the evolution of any creative endeavour, the coach may be a key part of the relational environment, filling an important role as part of the ‘tribe’, for example, for an early stage entrepreneur, a new leader or where new perspectives are needed.

Extending understanding creativity as ‘place’ beyond the physical and relational now leads us to explore the societal and cultural environment. Creativity is deeply rooted in all cultures but its definition, expression and assessment can vary across cultures (Shao et al, 2019). A fuller exploration of creativity and culture will follow in a future article. For now, we will focus on society and culture as an important source of inspiration and awe when observing the creative expressions and innovations of those that have gone before. For whatever domain is the chosen medium for the expression of creativity, there will be history, culture and body of knowledge that has shaped the current ‘place’ for creative thought and action. Knowing who and what has gone before in any domain is an important addition to the notion of ‘Tribe’ as previously described, giving access to those who have shared your passion throughout history and on whose creative endeavour current creativity builds. Recognising this bigger picture and increasing awareness of taken-for-granted assumptions about ‘place’ as currently experienced, can be an important catalyst for creative thinking. One which a coach can facilitate.

Our vision of creativity as ‘place’ has now been broadened to include a physical, relational and historical/cultural dimension. Finally, we will consider the spiritual/transcendent environment and its role in understanding creativity as ‘place’. Many writers allude to a spiritual or transcendent environment connected to creativity. This might take the form of inspirational artistic products created for the purpose of glorifying a deity, often seen in religious contexts; or how the creative process forms a connection to the unconscious mind, inner core and the soul (Natalie Rogers, in her book, The Creative Connection – Expressive Arts as Healing). Eminent psychologist, Csikszentmihalyi, talks of a transcendent state of ‘flow’, that is commonly experienced by individuals when actively immersed in creative expression. Others report the use of visualisation, meditation or mindfulness exercises as a means of preparing the mind for creative expression and creating an internal environment conducive to creative thinking. Indeed, even participation in the creative acts of others, for example, through listening to an inspirational piece of music, looking at a photograph, watching a dancer or reading a book can potentially evoke deep and meaningful experiences of transcendence and spirituality.

So, to conclude, understanding creativity as ‘place’ involves appreciating the different perspectives of the physical, relational, historical, cultural and spiritual dimensions that form part of our experience of place. Each of these dimensions offer a rich source of exploration for the coaching space whether applying creative arts within general coaching or more specifically coaching individuals and groups engaged in creative endeavours.