What is Confidence Coaching?

Confidence coaching is a one-on-one service I provide for teen girl between the ages 13-17. It’s designed to provide them (with the tools ) to healthier self-esteem.

Through a series of session, we discuss letting go of negative inner thoughts, anxieties and self-sabotage.  We practice techniques & exercises, discuss tough topics, and confront issues together.  I push them past their comfort zone and lead them ultimately to a stronger sense of self.

By using my system called RAISE (Resilience, Attitude, Independence, Self-respect and Empowerment), we explore, discover and in some cases uncover, each girl’s inner voice. Based on each girl’s unique story, we tailor a plan for her incorporating the following components of the RAISE system as they relate to her story (life.)

R- Resilience is building a strong protectice shield around yourself. We practice resiliency exercises to help build a tough shell. We disccuss how perfectionism is unrealistic, unhealthy and unattainable. You learn to set attainable and healthy goals. (Don’t sweat the small stuff.)

A- Attitude is the lens though which you see the world;  your orientation to the world. Is your glass have empty or half full?   Through simple adjustments and exercises, we can change our attitude.  Adaptability is the key here. Learning to roll with change is a huge factor affecting our attitude.

I- independence is the ability to make your own choices instead of blindly following the crowd. The way you become independent is by taking on challenges, big or small. Pushing yourself further than you thought you could go and realizing what you are made of.

S- Self-respect is about learning to put yourself first. It’s about not easily being swayed into uncomfortable situations and rarely feeling peer pressure. Having a strong group of friends is powerful. Who we surround ourself with is important. You will begin to evaluate friendships and take steps to confront the unhealthy ones in your life.

E- Empowerment is about feeling strong in your decisions, opinions, and individuality. In many ways, empowerment can be the culmination of the other 4 concepts when integrated successfully into your life. Your confidence will blossom and ultimately – regardless of success or failure – you will grow strong, trust in yourself, and look inward for approval.

For more information about confidence coaching in the SF bay area, email carol@dr-carol.com.

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Techniques for Tweens & Teens with Anxiety: Visualization, Mindfulness, Mantras and More!

Everyone has anxiety, including teens and tweens. Anxiety is important. It’s a natural reaction that our body has to a new situation. It serves as a basic survival function – like a warning system that alerts us whenever we perceive a dangerous experience. For some, it works over time and needs to be controlled. Techniques including visualization and mindfulness can help tweens or teens with anxiety.

  • Visualization – The tween/teen needs to talk about their anxiety in tangible ways. What does it look like? How big is it? Where does it live? What does it sound like?  Eventually, they draw the anxiety as they see it and we talk about the details. Basically, have them paint a very vivid picture of their anxiety. The key is to get them to connect their anxiety to the painting instead of some scary elusive being next time the anxiety visits.
  • Teens/tweens can have anxiety just like adults. Visualization and mindfulness are two techniques that can help teens or tweens with anxiety.Writing/Journaling – The teen or tween can write stories (mainly fantasy) where they challenge the anxiety and win. This starts to take the power away from the anxiety. You can get some truly amazing stories from your clients, who have big imaginations. It also gives you insight into what about the anxiety is the scariest for each teen/tween with anxiety and use that information to help them moving forward.
  • Building a mantra – A mantra is a saying that is meaningful to you that when repeated, makes you feel calm, confident and grounded. You can also call this “your theme song.”  It can be completely made up, a great line you heard from a movie or a verse from a song/poem that just makes you feel good, powerful and strong. Once a tween/teen chooses a mantra, have them repeat it pretty consistently until they fully embrace it. You want them to “naturally” start reciting the mantra next time they have an anxiety attack to ground themselves and move through the anxiety.

For more from this article visit healthyplace.com. 

Breathing Properly to Release Stress & Anxiety

Tip of the week:

Obviously, we all know how to breathe, but are we doing it right? When we get stressed we tend to breathe very shallow. Small short breaths that really aren’t doing our brain and heart any good. Instead, when we feel stressed we should be doing just the opposite. So before your next class presentation, debate or exam— think about your breathing. There is a very simple formula that everyone can do.

Sit straight with both feet flat on the floor. Close your eyes and breathe in through your nose for the count of 4 (literally count in your head 1234) then release the air through your mouth for the count of 8. Repeat 3 to 5 times, open your eyes and surprisingly you’ll feel more calm and ready for the task ahead. If the anxiety continues, you can repeat these breathing exercises during the debate, exam or task at hand. If you can’t close your eyes that’s okay. Still, breathe in for 4 through your nose and out your mouth for 8.  It works every time.