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Group Coaching Workshops

Bex Harper Tutoring and Coaching is launching some new group coaching workshops for this summer – one is aimed at children going into Years 5-7 and the other is aimed at parents who have children of all ages. Please feel free to get in touch with any questions you might have. See below for full details!

 

Stretching for Secondary: Success Workshop

Studying for the 11+, doing SATS and starting secondary school can be immensely stressful for many children. This workshop looks at the key skills children going into Years 5-7 must develop to be able to increase their chances of success at secondary level. I have closely observed both the relationship between language, beliefs and actions in my coaching practice and the patterns of achievement being closely linked positive mindsets as a private tutor, school teacher and lecturer.

 

This coaching programme, aimed at students about to go into Years 5-7, is suitable for those high flyers who suffer from feeling anxious or worried about their performance and making mistakes, as well as those who feel that they are unprepared to begin their secondary adventure.

The workshop will:

  • help them to understand how to prepare for exams.
  • help them to understand how to cope with exam stress and anxiety.
  • provide them with a mindfulness tool kit.
  • give them experience of being coached in a group setting.
  • develop skills such as teamwork and critical thinking.
  • teach them life skills to make friends in new settings.

This workshop only has a very limited number of places, so make sure to book well in advance.

Dates and times: Wednesday 29th August 2018 (2.00pm -5.00pm)

 

 

Unlocking Potential: Parents’ Coaching Workshop

This workshop is designed specifically for parents who want to know how best to encourage and assist with their child’s learning and educational growth. I have closely observed both the relationship between language, beliefs and actions in my coaching practice and the patterns of achievement being closely linked positive mindsets as a private tutor, school teacher and lecturer. Because of this, and because no-one is too old to learn and grow, I have constructed this workshop specifically for parents who wish to aid their children.

We will:

  • learn about language patterns and how they affect the way we think and perceive ourselves.
  • learn how values, self-talk and self-confidence develop from a young age and the impact these have on progress in school.
  • discuss current problems and solutions children and teens face in school today.
  • how you can support your children and teens in building their confidence.
  • how you can foster reflective behaviour patterns in your children and teens, so that they self-reflect on their progress.
  • discuss praising for effort rather than for achievement and the benefits of this.

This workshop only has a very limited number of places, so make sure to book well in advance.

Dates and times: Wednesday 29th August 2018 (6.00pm -9.00pm)

 

More information about the workshops

Location: The Tuition Pod, at The Holy Trinity Church Hall in Southchurch

Investment: £35.00 for each workshop

For enquiries or to book your place, please email: workshops@bexharper.com

Please also check out my workshop for students in Years 10-13!

N.B. For the workshops to go ahead, there must be at least 4 people registered on each one.

Dealing with Exam Stress and Anxiety

Lots of people suffer with exam stress and anxiety but here are a few ways you can help prepare yourself for exam season. If you are in the midst of university finals, GCSE and A-Level exams, or if your children are preparing for the 11+ exams, there are a few things to keep in mind:

  1. Time out – Whilst studying is important, it is even more important to keep a healthy work-life balance. What this means is making sure you take time out of your week to do things you enjoy, such as sport, music, relaxation and watching your favourite shows. Particularly the night before an exam, you do not want to be studying, but making sure your bag is packed for the day and that you are sure you have everything you need, and then do something enjoyable, before getting an early night.
  2. A healthy diet and lifestyle – making sure you drink plenty of water and eat plenty of fresh fruits, vegetables and that you get enough protein, is important for your exam-ready brain. Often when we are stressed, our bodies crave sugar, caffeine or alcohol. Whilst we feel our bodies want these, it is actually the sensation that it provides for our bodies that we crave – the energy boost or the feeling of relaxation. Instead make sure you fuel your body with foods that will benefit you, and drink plenty of water.
  3. Aromatherapy – Many will agree that lavender essential oil can be relaxing, but some say rosemary helps with concentration and memory, too. I know many people who have taken a cotton handkerchief with them to an exam that they have previously dabbed lavender and rosemary oil on to keep them calm. Either way, make sure avoid essential oils if you are asthmatic or pregnant and check with your doctor if you are concerned.
  4. Breathing exercises and meditation – apps like Headspace which teaches meditation, and apps or Youtube videos of nature sounds (rainfall sounds, ocean waves, etc) can be calming and allow you time out from your daily life. Giving yourself just 5-10 minutes a day can be very beneficial to your health.
  5. Exercise – exercise is extremely important for realising the feel-good hormones that relieve stress and improve your mood. Exercise has been proven to help combat depression and anxiety and recent research has found that exercise that involves being immersed in nature has an even bigger effect. So hiking, camping, beach walks, digging over the allotment, gardening, visiting botanical gardens and other outdoor fitness activities such as running can greatly improve your mental health. Remember to always check with your doctor that the exercise you do is suitable for your physical health.
  6. Sleep – Making sure you are well rested and have plenty of down-time before bed is essential. The blue light from our computer, TV and smartphone screens sends a signal to the body that tells us to be awake. So apps like f.lux or Twillight can help dim your screens and get you ready for bed. Try to avoid watching anything too exciting, scary or mysterious before bed so you won’t be wondering as you try to sleep who the killer is in your latest crime drama! Try taking a hot bath, reading before bed and make sure you have a light snack, such as a banana or some toast, and a small glass of water before bed to avoid hunger and dehydration.
  7. Be prepared – Don’t stay up late the night before an exam. Be sure to start your revision with plenty of time (weeks or even months before your exam) and stop the day before at no later than 5pm. Have a nice dinner and do something relaxing and enjoyable with friends or family in the evening, pack your bag and make sure you get an early night.

 

Good luck and please feel free to get in touch if you feel you would benefit from tutoring or coaching by emailing me: hello@bexharper.com

 

 

N.B. Whilst I am an experienced tutor, teacher and coach, I am not a therapist, counsellor or mental health professional. If you are concerned about your mental health, always speak to your doctor, or if you are having suicidal thoughts, please contact a suicide helpline.

8 Simple Ways to Make Your Weekday Mornings Easier – Morning Lifehacks

More often than not in today’s fast-paced, commuter society, we hit our snooze button, go back to sleep and then wake up in a panic, wondering where our clean clothes are, and run out the door 10 minutes late, in a panic. So here are eight simple ways you can make your day a much easier start.

1. Stretch, Rise and Hydrate

As soon as your alarm goes off, stretch under the covers and stand upright. Have a bottle or glass of water next to your bed, ready to drink. You’ve been dehydrating yourself for about 7 or 8 hours, so it is important to refill on water before hitting that cup of tea or coffee. This entire routine only takes 1 minute and you will feel better for doing it! More long-term, it could help to give up caffeine.

 

2.  Organising Your Attire

If you haven’t already read my post on a Capsule Wardrobe, it might be worth a peek. Having similar or the same outfits for the working week can significantly reduce stress and allow you to get ready without thinking too much about what to wear. Either lay your chosen outfit out the night before, or take a good 20 minutes out of your Sunday evening to arrange 5 outfits for the week ahead.

 

3. Have a Workbag Packed

Have one bag for work, keep it filled with all the essentials you know you will need, and unpack anything you don’t need as soon as you get home. Make a healthy lunch (leftovers are perfect) the night before and have it ready in the fridge to grab in the morning.


4. Take Time for Breakfast

Breakfast can be a good “me time” if you allow it. Set aside at least 15 minutes to get a healthy breakfast such as porridge, fresh fruit, a smoothie, toast with a healthy topping, or whole-grain cereal or musli topped with banana. You can use this time to stare at your dream board, read a blog or the newspaper, or listen to your favourite audio book.

 

 

5. Clean Your Teeth in the Shower

Want to spend more time under the lovely refreshing water, but need to get out and clean your teeth? Simple. Clean your teeth in the shower!

 

6. List Your M.I.Ts in Advance

If you have prioritised your Most Important Tasks the night before, it will make it easier for you in the morning if you are still feeling sluggish after your leisurely breakfast and extra-long shower.

 

7. Write Down Your Gratitude List Next to Your M.I.T list

Try to think of at least two things you are grateful for this morning and note them down. It will lead to optimism and generally make your day seem more cheery.

 

8. If You Commute To and From Work, Use That Time Wisely

Listen to music or an audio book, read a novel, journal your thoughts, plan out your  week. Write a love letter to your partner, write your ‘Be, Do, Have’ list, write a list of of all the countries you want to visit in your lifetime. Make your commute your personal development time!