23/02/2023
womExpats had the pleasure to host a webinar with Kelly Kan, a Professional Certified Coach with more than 15 years experience in positive psychology, wellbeing and mental health. Learn more about Kelly on: https://wellbeinginsideout.com
With the topic "Achieving Positive Wellbeing in Challenging Times", Kelly covered many important aspects of wellbeing. She gave essential tips to help improving mental health and wellbeing, as well as introduced very interesting and meaningful OASES method and WOOP framework.
I brief the principles of OASES and WOOP in the following that you can learn and practice to improve your today wellbeing.
1. Outlook: everybody has a mental model that represents our relationships with friends, family, colleagues, etc., our career and our life. The mental model reflects the way we think, feel and behave. Sometimes our mental model is unrealistic and not accurate. However we have the power to change our mental model.
2. Agency: refers to the feeling of control over actions and their consequences. It is a high-level of cognitive and intentional processes.
3. Self-concept: a positive self-concept is very important for your long-term mental health and wellbeing. Some techniques to foster your self-concept:
- Do what energizes you, not what weakens you: it means recognize what you’re good at, work on your strengths more often.
- Enjoy doing what you like to do.
- Focus on what makes you stay energized and makes you lose track of time.
- Spend less time on activities of you weakness that delete your energy and your engagement.
- Think about your identity.
4. Emotional Agility: is the ability to manage your thoughts, emotions and feelings that can help you alleviate stress and be positive. You develop your emotional agility by:
- Connect to your current emotional experience.
- Identify yourself in a way that is courageous, curious and compassionate.
5. Social connectedness: connections you make through relationships, community, group and social activities that help you to improve your physical, mental health and emotional wellbeing.
- Foster the relationships that you value most.
- Invest your time in these relationships.
- Be present and listen.
- Build connection.
WOOP framework: is a goal-setting process by defining a desired outcome, identifying potential obstacles and create plans to overcome those barriers.
- Wish: a challenging, meaningful and feasible wish or goal.
- Outcome: the best result or feeling from accomplishing your wish.
- Obstacle: something inside of you that prevents you from accomplishing your wish.
- Plan: if ‘obstacle’, then I will ‘effective action steps’.
I hope by reading, thinking and practicing OASES method and WOOP framework, you will boost significantly your mental health & wellbeing, increase your energy and engagement in your life and at work.
