Sometimes change is something we choose. We sense it is time for a shift--whether it is personally or professionally- but we are not quite sure what it looks like or where to start.

Other times, change happens unexpectedly- a job loss, a major life transition, or circumstances beyond our control--leaving us a bit feeling unsettled, uncertain, and wondering what is next.

Whether you are actively navigating change or simply sensing that something needs to shift, coaching helps you pause, reflect and explore possibilities before taking your next step.

Maybe you’re at a crossroads, feeling stuck in your personal or professional growth, or stepping into new leader responsibilities. Perhaps you are navigating a period of instability and need a structured space to process your thoughts. Maybe you’re venturing out on your own, stepping into something new, or simply trying to create better balance in your life. Or perhaps you’re working toward a big goal and need structure, focus, and accountability to keep moving forward.

Whatever the situation, coaching can be helpful. Coaching creates space for learning, growth, and intentional action. It is not about quick fixes or advice though. It helps you explore what truly matters to you and take intentional steps forward.

So what Is coaching exactly?

Definitions and understanding of what coaching is varies around the world and across contexts but how the International Coaching Federation (ICF) defines coaching resonates with me and reflects my approach:

"a partnership where the coach encourages a thought-provoking and creative process that inspires the coaching client to explore their goals, values, challenges and dreams so they achieve their personal and professional potential."

In simple terms, coaching is a supportive, safe space where a coach partners with you-listening deeply, asking powerful questions, and guiding you to challenge assumptions and uncover what truly matters.  A coach does not provide solutions or tell you what you should do.  

How Coaching Can Help You Thrive

People come to coaching for different reasons, but here are a few common examples:

• Navigating a career transition – Whether you’re considering a new role, shifting sectors, or rethinking your career path, coaching helps you get clear on what you really want beyond just a paycheck.

• Stepping into leadership – Maybe you're managing a team for the first time, leading through change, or figuring out how to be an effective, emphathetic leader. Coaching helps you navigate complex challenges and strengthen your leadership style with confidence.

• Feeling stuck or unfulfilled at work – You’ve been in this field for years, but something feels off or the pace is not sustainable for you. Coaching helps you reconnect with what energizes you, align your work with your values, and make meaningful changes.

• Wanting to lead yourself and others with more resilience and self-awareness – In high-pressure environments, it’s easy to react instead of responding with intention. Coaching helps you develop greater emotional intelligence, self-leadership, and clarity in decision-making.

• Making progress toward a goal but need accountability – Maybe it’s developing new habits, making a big career move, meeting a writing deadline for a dissertation or project, or making a personal change you have been thinking about for a long time. Coaching helps you stay accountable and take action.

• Navigating uncertainty – Whether it’s a funding shift, job loss, organizational restructuring, or an unexpected transition, coaching helps you process the uncertainty, regain confidence, and make strategic decisions and intentional actions without feeling paralyzed.

• Getting in your own way-You know what you need to do or that something needs to change, but you (your inner critic) keep getting in your own way—how do you shift your mindset and move forward with confidence?

At its core, coaching is about clarity, confidence, enhanced decision-making, and momentum. It helps you navigate change with more intention—so you don’t just react to what’s happening but actively shape what comes next.

What is the Role of a Coach?

A coach serves as a facilitator of change and growth. In my opinion, and in line with ICF's competencies, the coach’s role includes:

• Cultivating trust and safety: Coaches acknowledge and support clients through care, respect, empathy, non-judgement, confidentiality, and more.

• Listening Actively: Coaches listen deeply to understand the client’s needs, challenges, and aspirations.

• Evoking Awareness: Through insightful questioning, coaches help clients reflect, explore their thoughts, beliefs, and motivations, and expand their ways of thinking and feelings about themselves or their situation.

• Facilitating Growth: Coaches invite clients to explore their learning and progress along the way.

• Accountability: Coaches help clients find ways to hold themselves accountable, helping them stay committed to their goals and follow through on their plans.

Unlike mentors, who share their own experiences, or advisors, who provide feedback or specific recommendations, coaches focus on the client’s agenda, encouraging them to tap into their own potential and wisdom.

So, what is the difference between therapy and coaching?

It's a fair question, and a question I get asked a lot. While both involve deep conversations, create space for reflection and growth, and help people improve their lives, they serve different purposes and are grounded in different methodologies.

Therapy:

• Focus: Therapy helps individual process grief, loss, trauma, anxiety, or depression often focusing on understanding and resolving past issues, emotional trauma, and mental health challenges. It helps people make sense of what happened and is typically concerned with healing and recovery.

• Techniques: Therapists may use a variety of techniques, such as cognitive-behavioral therapy (CBT), psychodynamic therapy, or other clinically-based approaches to address mental health concerns.

• Client base: Therapy is often sought by individuals dealing with mental health issues, emotional distress, or trauma.

• Professional requirements: Therapists are trained and licensed professionals, often with advanced degrees in psychology, counseling, or social work. 

Coaching:

• Focus: Coaching is future-oriented, with a focus on setting and achieving goals. It helps people gain clarity, set goals, maximize their potential and improve performance in various areas of life.

• Techniques: Coaches use a variety of techniques depending on their area of focus whether it be leadership coaching, life coaching, resilience coaching, etc. Some examples include use of diagnostics such as the Leadership Circle or practical tools such as goal-setting, values clarification, visualization, motivational interviewing, and action planning to help clients achieve their desired outcomes.

• Client base: Coaching is typically sought by individuals, teams or organizations looking to enhance performance, achieve goals, or navigate transitions.

• Professional Requirements: Coaching is not a regulated profession, meaning anyone can call themselves a coach regardless of training. However, industry leaders like the International Coaching Federation (ICF) and the European Mentoring and Coaching Council (EMCC) have established professional competency standards and credentialing processes to ensure quality coaching.

 Is Coaching the Right Next Step for You?

I believe coaching is a powerful catalyst for growth and change. However, it is not for everyone and it depends on the type of support you need at any given point in time.

Here’s how to figure out if it’s the right next step for you:

• If you need expert advice or industry-specific guidance – A mentor, consultant, or subject-matter expert may be a better fit.  Coaching, at its core, is not about giving advice-it’s about helping you find your own answers.

• If you're processing grief, unresolved trauma, or deep emotional distress – Therapy is more appropriate. Coaching, while often therapeutic, is not a substitute for mental health care.

• If you are feeling stuck and want to improve specific aspects of your personal or professional life- And you're ready to reflect and take intentional steps, coaching can help you gain clarity and move forward with confidence. Coaching works best when you're open to exploring possibilities, challenging assumptions, and taking action—on your terms, in your own time.

It's important to note that different types of support can work hand in hand, depending on what you need. Many of my clients have worked with both a coach and a therapist simultaneously, using coaching to gain clarity and take action while therapy provided space for deeper emotional processing. Others navigating a career transition have combined coaching with a CV expert, allowing them to explore possibilities while also refining their job applications.

I’ve also had clients who wanted to blend coaching and mentoring, leveraging my background in their field to gain both structured coaching conversations and industry-specific guidance. The key is understanding that coaching doesn’t replace other forms of support—it enhances them, helping you integrate insights and take meaningful steps forward.

If so, how does one get started?

Coaching is a powerful tool for personal and professional growth and change, offering numerous benefits for individuals, teams and organizations. If you’re feeling stuck and want to make a change, coaching might be exactly what you need. But it’s not a one-size-fits-all solution, and not all coaches are the same. There are also a lot of coaches out there. If you’re going to invest your time and energy into coaching, you want to make sure you find someone with experience and who is a right fit for you—someone who understands your world, your challenges, and your goals.

So how do you find the right one?

That’s what my next post is about: “How to Find the Right Coach for You.”

In the meantime, if you have questions or need help figuring out how coaching can help you, don't hesitate to contact me and we can set up a time to chat.

Ashley is an Associated Certified Coach (ACC) accredited by the International Coaching Federation and a global education specialist with over 30 years experience. She also is the founder of Rippletree, a social impact company that provides coaching, facilitation and consulting services to non-profits, schools and organizations.