Welcome to JNS Coaching!
If you look for innovative, effective, easy and practical ways to increase psychological flexibility as well as wellbeing, energy, focus and vitality, you’ve come to the right place. By increasing your psychological flexibility, you will be able to cope better with a constantly changing world, reboot and energise yourself quickly and use your strengths and skills to tackle the hurdles life throws at you the best you can.
Below you find more information about myself and available workshops and e-learnings in English.
Who am I?
My name is Judith Niekel-Sjoerds, MA MSc, and I am a lifespan psychologist and coach. My aim in life is to help people live, work and sleep with more ease. How do I achieve this for, and with you? By teaching you what I find to be most effective tools to help you become psychologically more flexible. I also refer to these tools as the necessary basic life skills to cope with the ups, but especially the downs, you will encounter during your life. The tools are used in various disciplines, among others in Acceptance & Commitment Therapy (ACT), cognitive and positive psychology as well as solution-focused coaching.
I enjoy developing new things that help people to cope better in a practical, no-nonsense way with (day-to-day) problems. The e-learnings below are a good example. I’ve also developed a coaching method for unhappy singles who wish to live life to the full – with or without partner. Furthermore, I researched and developed a coaching session method for Omdenken, a Dutch coaching company specialising in the “art of flip-thinking”, i.e. creating opportunities out of problems. As you have probably noticed by now, I’m a very practical, no-nonsense type of person who loves humor and with a strong preference to “always look at the bright side of life” (Monty Python fans will get the reference).
Is it really necessary, to become more psychologically flexible? Yes, it really is. For instance, a survey conducted by Zorg voor Zaak among employees in the Netherlands showed that 80% of the participants had in the past five years experienced lifespan stress which they could not deal with properly. Two-thirds had called in sick to work as a result. Lifespan psychologists like me are specialised in dealing with these kinds of issues.
In-company (DIY) Workshops and E-learnings in English
All e-learnings are produced as a Word document and can therefore be easily added to every in-company e-learning application or intranet. It can also be easily aligned to house style guidelines.
Workshops and e-learnings can be “tailor-made” to your company’s specific issues or topics at hand on request.
Available E-learnings and/or (DIY) Workshops
Are you surrounded by Worrywrats? Or perhaps you are one yourself? The “No Worries” e-learning will teach you and your staff 10 tools to become more psychologically flexible and reduce worrying.
It is my personal mission and theme to help people live and work more lightly in the broadest sense. That also includes: worry less, or even better: don’t worry at all. Someone recently asked me: “Do you really never worry?” Well, of course I do sometimes, that’s a normal human reaction. Worrying can sometimes also be helpful in deciding which actions are necessary. If for instance the whole world is suddenly turned upside down by a pandemic, you are prone to worry. However, all this time I have worried very little. More importantly, when I notice that worrying is starting to bother me or taking over my life, I can make myself stop worrying. I would like everyone to be able to do that, too. Hence this e-learning.
As just mentioned, the “No Worries” e-learning teaches you 10 practical tools to become more psychologically flexible. Why is this so important? Because with the help of psychological flexibility you can “dance” around, and with, the inevitable problems and difficulties that you will encounter during your life. In difficult times, we often go into default mode: we avoid the problem, become defensive or go for the opponent’s throat, we start worrying and fall prey to doom thinking etcetera. In technical terms, we say that you use the same coping behaviour: like a one-trick pony you do the same for every problem, and that is not always effective.
However, if you are psychologically flexible, you have a range of options at your disposal, like the colour palette of a painter. You can take a step back and examine the best colour/response on a case-by-case basis. This way you quickly and effectively take the bull by its horns, instead of worrying yourself sick.
The “No Worries” e-learning / DIY workshop kicks off with learning more about what we know about worrying from a scientific point of view. We cover topics like: How often does what we worry about really happen? What is a thought and how many do we have a day? How true are your thoughts and how do they make you feel? To find that out for yourself you will literally bounce all your worries off the walls as well as trap your thoughts in a Chinese finger trap from which there is no escape… or is there? We will also find out the consequences and effects of our worrying on our body and mind. After this more theoretical part we then go on to learn 10 practical tools that you can start applying immediately to help you worry less – or stop worrying at all. Where relevant, easy-to-use worksheets are included.
2 Light Talks: How to become a pro and have fun with it
This e-learning is for both non-native, near native and native English staff to learn how to, or improve, their conversation skills in English so they can connect easier with colleagues, business relations etcetera.
Research has shown that chitchatting improves your wellbeing and is also beneficial to your career: not only do you sell more but you also are more likely to get that promotion you want. People who can connect better are also less prone to quit their jobs or change jobs.
Some people are just born “chitchatters”. No matter where they are, they can strike up an easy conversation with strangers, attend social gatherings where they know no-one, have fun (?!) and leave with fifteen business cards or telephone numbers, or after just one day in a new job at your office have already been invited to join the office tennis team – a spot you’ve been vying for ages. You, on the other hand, might shudder at the thought of going to that business meeting with its cocktail party afterwards (can you excuse yourself early, you wonder, or perhaps even call in sick?), the annual office gathering gives you a headache for months and even going to a friend’s birthday party can make you terribly uneasy: what do you say, how do you behave…? Perhaps this is a non-issue for you, but for many of your employees it may be a recurring nightmare.
Being able to have easy conversations and even enjoy it, makes both your private and working life lighter and more fun. That is why I also use the terms “light talk” and “lightning talks” to refer to small talk / chitchat. Lightning talks are short, to the point, concise as small talk and chitchat do not need to be long. Often four or five sentences suffice. Like a flash of lightning, it is not only beautiful but it can also be over and done within seconds, once you know how to ignite it.
How do other people engage in easy conversations so effortlessly – and even more importantly: why can’t you do this, too, with the same ease? The good news is: everybody can learn these skills, whether you are a born natural or not.
In this e-learning / workshop you will learn how to:
- Start an interesting conversation with one or more people;
- Lift a boring or dwindling conversation into an entertaining one;
- Introduce new topics with flair into the conversation;
- Feel more at ease at parties, business events, congresses etcetera;
- Develop friendships and business relationships;
- End a conversation gracefully, to the point and leave them interested.
3 Lighter living and working: (not) a problem?!
This e-learning is the DIY in-company version of the 60 minute “coffee & learn” F2F in-company training session “Lighter living and working: (not) a problem?!”. As in the regular training, you will learn the same seven handy and effective tools used in, amongst others, cognitive and positive psychology to immediately help you live and work more lightly.
We kick off by killing the “just world hypothesis” in which so many of us falsely believe and introducing new handy life mottos to help you deal better and effectively with a world that is forever changing. Then we start finding out when something becomes a problem and how our thinking influences this: what is a thought, how many thoughts do we have a day and how reliable are they? We also experience first-hand what happens when we find ourselves stuck in our own thinking by bouncing our thoughts at walls and try to escape from our worrying in the Chinese finger trap.
We then learn 7 tools that help us
- tackle total panic, just like for instance the commandos in the army do;
- regain a clear, calm mind in seconds;
- stop “must”-ing things;
- distance ourselves from negative thoughts that put us in a downward thought spiral;
- focus again on what we should be doing instead of worrying ourselves sick;
- be more accepting and compassionate towards ourselves and persons we have difficult relations with;
- connect with colleagues, business relations etc.
4 Lighter living and working: (not) a problem?! Part 2
Yes, of course there is a part 2 for those who want to learn more tools (and who doesn’t, :). After a short recap of the basic theory behind easy living and working as explained in part 1, 6 new tools are introduced to reduce stress, energiseyourself, help prevent burnout etcetera.
Sometimes people tell you when you talk about your worries and problems, that you “just have to let it go”. If you can’t change the problem, that’s usually a good, handy option.However, this is often easier said than done.How do you do “let go” exactly?
Tool 1 helps you focus and connect more with the world around you;
Tool 2 is an exercise which ‘reboots’ your body and mind in less than 10 minutes;
Tool 3 helps you change unhelpful thoughts into helpful thoughts;
Tool 4 helps you to make positive contributions when new ideas are discussed or changes occur;
Tool 5 helps you to discuss sensitive, emotional things effectively, without starting a fight;
Tool 6 helps you to look also/more at the positive things in your life.
5 Five Short Meditations To Refuel Yourself (including guided audio)
The five meditations range from a few seconds to five minutes and help employees to reboot and be more calm by for instance strengthening the vagus nerve (responsible for regulating our rest and stress response), and by increasing (self)compassion and kindness and thus improving (difficult) working relations with colleagues/bosses etc.
During the pandemic all F2F workshops are on hold till further notice.
The duration of the in-company “No Worries” workshop is approximately 3 hours.
The duration of the in-company “Lighter living and working: (not) a problem?!” workshops are 60 minutes each.
E-learning only in Dutch (but can be produced in English on request)
- Sleep 3.0: how to sleep well in troubling times.
Especially now important as a lack of sleep may quadruple your change of getting a cold.In a nutshell: it all comes down to the right mindset. Therefore, this e-learning has a psycho-educational part and lots of handy “sleeping” exercises and tools used in cognitive and positive psychology as well as in Acceptance & Commitment therapy (ACT).
New e-learnings (work in progress)
- Work and live with more compassion
- “Perfect is good – good is better” (to help tackle perfectionism)