Setting and maintaining your new year Goals easily

I am sure that everyone has at some point experienced the eventual collapse of their new year's resolutions. The new year often begins with good intentions however bit by bit it is common for our self discipline and energy to be chipped away until we return back to patterns of behaviour very similar to how we were before. What if there was a way to make this new year the year that you reach the goals you set out to achieve? I believe the starting point to all of this is understanding about values. Our values are the core messages that we hold to be so important that they drive and govern our behaviours. They are so embedded in us it can be easy to assume that they are simply what makes me, me, they can also feel as if that is just how everyone should be. The problem is, is that because we react to our values unconsciously they sit within our...
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Specific and Complex Phobias

In this post I explore the differences and similarities between what has been labelled as specific and complex phobias. What is a Specific Phobia? A specific phobia is when the sufferer has an exaggerated and debilitating amount of fear over a particular ‘thing’. Common examples are: Spiders, dogs, clowns, cows, small spaces, needles. And why do people have specific phobias? Because at some point in their life the person had a significant emotional reaction in response to that ‘thing’, this may even have resulted in trauma. It could have been something that happened to them, or it may have been something they heard about, it may even have come from watching the reactions on somebody else's face. The development could be instantaneous or slow-growing. The person may have a memory when they developed their phobia, or the origin of their fear may be a mystery to them. So what is a complex Phobia? Complex phobias have a secondary level to them because the fear isn't necessarily...
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Fear of falling: Tips and thoughts to improve your head-game

  About This Article A fear of falling on the lead is what stops so many people from being able to climb naturally, fluidly and to their fullest potential when they are above their last piece of protection. There is a wealth of existing information out there and I will make the assumption that a great many people who are reading this article have already worked their way through a few useful articles or swapped tips with friends, and they have most likely tried at least a little falling practice and know that they should do more.  In it's most simple format, falling practice involves taking as many safe falls in as many different contexts until we become familiar enough with falling so that it no longer impacts our climbing by creating additional stress, robbing us of our concentration and inhibiting our performance. This can take thousands of falls, not tens, or hundreds. In this article I want to cover some of the untouched and unspoken...
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Climbing Related Fears and Phobias

  All humans are born with 2 fears, a fear of loud noises and a fear of falling. Apart from these 2 fears, all of our other fears have been learned and stored unconsciously.  Fears can be useful and instructive and being afraid can be thought of as a useful and welcome emotion. Every day fear can teach us to be cautious and it can also teach us to be ambitious. Phobias however are fears taken to an extreme level and ones that can create a significant reaction simply by using our imagination. Phobias are neither useful or rational and they can lead to unhelpful and even dangerous emotions or behaviours. It surprises me how there doesn’t seem to be a lot of information out there regarding climbing and fears, and as a coach who works with phobias and fear, especially with climbers, I’m often curious about how a lack of vocabulary brings about a difficulty for people to understand and explore their...
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Fear of Spiders

I work to help people to overcome phobias in quick and effective ways, sometimes in as little as a single session, so they can live a life without being controlled by their fears. A fear of spiders is very common and every autumn and winter we share our homes, buildings and cars with spiders as they come inside to escape the weather.  This article will provide some useful insights I have had through my work with phobias and may even be enough for you to take action for yourself, or if you find that more work is required for you to reach your goal then contact me. What would you like instead?   So you’re afraid of spiders, and you don’t want to be anymore. Now what? Have you ever considered what not being afraid of spiders looks and feels like for you?   It’s a common misconception to imagine that if you were able to cope with spiders then you would find that...
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Overcoming a traumatic climbing memory – a case study

There is no doubt that to climb effectively we have to be able to keep in charge of our psychological state. Before we get onto our chosen route we have to put away the emotional baggage that holds us down. We can normally achieve this ourselves through approaches such as visualisation and routines that help us to clear our mind or focus it towards our goals. Sometimes however, our memories can return to haunt us. A Case Study of John  Note: John gave me written permission to create this case study and has read it and confirmed its use for publication. 'John' is not his real name When I first met John I had worked with him to provide some climbing technique coaching. He was looking to push into the 7a grade, and so we worked on techniques and tactics for body positions and how to rest efficiently. John was fit and strong and a dedicated climber who had the physicality and the tenacity...
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Winter Blues and Tranquility

"Tranquil (adjective) - free from or unaffected by disturbing emotions; unagitated; serene; placid   Winter is a time that I still struggle with from time to time, and I find I have to put in extra effort to ensure that I am creating the most optimal experiences for my well being. I know I'm not alone; I encounter many people who find a succession of colder, darker, wetter days an encumbrance on their daily lives and plans. However I think that winter presents us with a hidden gift if we're willing to work hard enough to catch even moments of it. I think that the longer nights and bleaker landscapes allow us opportunities to try harder and occasionally stumble into a sense of tranquillity, and for me, as it is for many others, tranquillity is one of the things that I aim to seek the most for in life. Hygge The Danes have a word for which there is no direct translation. “Hygge” pronounced (hue-gah) essentially means making yourself extra comfortable. I see it...
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Start as you mean to go on

The presents have been opened, the leftovers have been eaten and work looms on the horizon. Christmas is coming to an end, and the new year is soon to be upon us. At this time of the year we tend to reflect on how we have spent the last 12 months and we naturally start talking and thinking about how we would like to be different in the coming year.  Being able to reflect effectively is a very powerful tool that can help you to draw powerful lessons from past events. Sometimes what appears to have been the most challenging time in your life is actually the moment you have the most to learn from. It is often hard to believe this until some significant reflection has taken place. Furthermore, looking forward into our future and imagining the paths we wish to tread and the direction we wish to travel are the beginning steps towards putting ourselves into the drivers seat of our...
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Christmas Offer

I am feeling the Christmas spirit extra early this year, and in the spirit of contribution and spreading joy I am offering.   FREE 30 MINUTE 1-1 COACHING SESSIONS   December is the perfect time to think about what is important to you and to evaluate your life and discover your motivations. Perhaps 2017 has been the best year so far and you’d like to keep the ball rolling into 2018. It might be that 2017 has had some setbacks that you would like to overcome and you would like to begin 2018 with a new outlook. You might be thinking about new year's resolutions, or putting some challenges or goals into your future, maybe you are just seeking some clarity over a certain issue.  Whatever it is, by having a sit down, a cup of something hot or a glass of something cold, and some concise questions I can help you to begin to get to the core of your desires and motivations...
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