Welcome to Module 10 of Coach School – Cognitive Behaviour Coaching
Cognitive Behaviour Coaching helps your client to change the way they think, and subsequently the way they behave in order to get different results.
Cognitive Behaviour therapy is widely used to treat depression and anxiety, and the same principles can be applied in a coaching context to change our clients’ thinking in order to help them reach their goals.
IMPORTANT: As coaches, we are not qualified to work with clients suffering with mental illness. If in doubt, always refer to a medical professional.
1 | Watch the training video OR listen to the audio training with the PDF | |
2 | Complete the CBC Thought Log | |
3 | Practice the If...Then... Technique | |
4 | Externalise your thoughts | |
5 | Examine your Repeated Thoughts | |
6 | Explore other ways to attain your goals |
Module Content
Click here for the download page then click the download arrow to download to your computer
BONUS Training
Reflective Exercises
CBC Thought Log
Below is a thought record based on the CBC modality. Take your time and complete it for 3 situations throughout the course of a week.
Discuss your thoughts, illustrate which thoughts you had that were challenging and how they made you feel.
Outline whether you took any action due to these thoughts and what further thoughts followed.
Situation 1
Describe the situation…
My first (automatic) thoughts…
What I was feeling…
What did I do (my behaviour)?
My thoughts after my behaviour…
Situation 2
Describe the situation…
My first (automatic) thoughts…
What I was feeling…
What did I do (my behaviour)?
My thoughts after my behaviour…
Situation 3
Describe the situation…
My first (automatic) thoughts…
What I was feeling…
What did I do (my behaviour)?
My thoughts after my behaviour…
Understanding Core Beliefs
Core beliefs are formed early on in our childhood and adolescence; they shape how we respond to situations as we grow and become adults. Our core beliefs are dormant but emerge when certain situations arise which trigger them. They then activate a number of offsetting thoughts, which can lead to distorted thinking.
When a thought occurs that does not serve you, you can use the If & Then Technique (Listed below). Using it several times at a rapid pace you can uncover what belief is hidden behind the thought. Once you know the belief you can then challenge its distortions and uncover the truer and more logical belief. This is an excellent technique to also use with your clients. You go through the “if ” and “then” with them answering it until they reach the bottom and can go no further.
If then
If. (This is your Core Belief) Then. (This is the assumption that you have based upon your Core Belief)
Examples: If I don’t get along with my boss then he will not respect and promote me.
If I don’t help people then no one will like me.
Now it’s your turn!
If…. Then…
If….Then…
If…. Then…
If…. Then…
If…. Then…
Externalising Thoughts
Use the space below to design positive thoughts you have toward yourself and your future
Use the space below to design challenging thoughts you have toward yourself and your future
Repeated Thoughts
What repeated thoughts do you have on a daily basis?
Looking closer now at your thoughts (beliefs) write a description of how your repeated thoughts might limit you.
Choose two repeated thoughts/ beliefs that you hold and list them below.
If each of these beliefs were absolutely 100% true, what would that mean for you?
If that were true, what would that mean for you?
What evidence in your life do you have to contradict the thoughts/ beliefs you have written above?
Repeated Emotions
Discuss what makes you feel angry, and why:
How much of the time do you feel angry?
Never Sometimes All day/ Everyday
1 2 3 4 5 6 7 8 9 10
Discuss what makes you feel sad, and why:
How much of the time do you feel sad?
Never Sometimes All day/ Everyday
1 2 3 4 5 6 7 8 9 10
Discuss what makes you feel happy, and why:
How much of the time do you feel happy?
Never Sometimes All day/ Everyday
1 2 3 4 5 6 7 8 9 10
Discuss what makes you feel irritated, and why:
How much of the time do you feel irritated?
Never Sometimes All day/ Everyday
1 2 3 4 5 6 7 8 9 10
Discuss what makes you feel ecstatic, and why:
How much of the time do you feel ecstatic?
Never Sometimes All day/ Everyday
1 2 3 4 5 6 7 8 9 10
Discuss how your emotions change your thoughts (and vice-versa)
Goal Attainment
Think of an area in your life where you would like to achieve more than what you are currently achieving.
What do you think about the situation?
What do you believe?
Are your thoughts and beliefs in alignment with your goal?
How are you acting?
What other actions or behaviors can you try in order to achieve a higher result?
Test these actions out for a week and write a reflective response below of what you learnt.