What Happens in Coaching? A Realistic Look at the Process

Coaching has become one of the most effective development tools used in organisations today. Yet even now, many people still aren’t fully sure what coaching actually involves.

Some people assume coaching is just a “nice chat”. Others think it’s only for senior leaders. And many people feel nervous about it because they don’t want to look like they’re struggling.

So let’s make it simple and clear.

Coaching is a structured process that helps people build clarity, confidence and action.

This article explains what happens in coaching, what to expect, and why it works. If you’ve ever considered coaching (or you’re being offered it through work), this will help you understand what the process really looks like. Take a look at our coaching services here, there are a few variations

In This Article You Will Learn

In this article, you will learn what happens in a coaching session, how coaching works over time, what a coach does (and doesn’t do unless asked), what you can talk about even if you feel stuck, and how long it usually takes to see results. You will also learn the difference between coaching and therapy, what confidentiality looks like, and what to expect from a professional coaching relationship.

So What Happens in a Coaching Session?

A coaching session is a structured conversation focused on progress, simple.

It isn’t a performance review. It isn’t judgement. And it isn’t about being told what to do. Of course, people sometimes ask for suggestions but as long as you know you are then slipping into mentoring or training that is fine. It has to always be client led.  You do need experience in all the 3 areas to even know if your interventions have slipped into another role. Ethics are important here.

Most coaching sessions start with one key question:

What’s going on right now,

From there, the coach helps the coachee explore what feels difficult, unclear or stuck. The aim is to reduce overwhelm and bring clarity. Once clarity is there, action becomes easier.

A good coaching session usually leaves people feeling:

• calmer

• clearer

• more confident

• more in control of their next step

And that’s important, because most people don’t need “more information”. They need better thinking and support that helps them follow through.

How Does Coaching Work?

Coaching works because it gives people something they rarely get in day-to-day life: space to think properly.

Most people are carrying a lot. Pressure, deadlines, family life, responsibility, expectations. They keep going, but their mind never gets a break. That’s why people often say they feel like they’re “stuck in their own head”.

Coaching slows things down in the right way.

It helps people organise their thoughts, identify what matters most, and focus on what they can control. Coaching is not just about insight, it’s about action. It helps people make changes they can sustain. They have to decide that though.

What Does a Coach Actually Do?

This is one of the most searched questions, and understandably so.

A coach doesn’t “fix” people. A coach helps people see what they can’t always see for themselves. Patterns, blind spots, assumptions, confidence blockers, the things that keep people stuck.

A coach will:

• ask questions that shift thinking

• help someone challenge their own limiting beliefs

• create structure and focus

• support accountability without pressure

• help someone move forward with confidence

The coach is not there to judge. They’re there to support progress.

What Should I Talk About in Coaching?

This is where many people overthink.

They worry they won’t know what to say, or that they need a perfect goal before coaching starts.

But some of the most powerful coaching starts with:

“I don’t know what I need… I just know something needs to change.”

Coaching supports people with confidence, leadership presence, communication, decision-making, boundaries, resilience, difficult conversations, career direction, overwhelm and performance.

Sometimes it’s practical. Sometimes it’s emotional. Often, it’s both, because performance and confidence are always connected.

How Many Coaching Sessions Do I Need?

This depends on what someone wants to achieve.

Some people feel better after one session because they finally have clarity and direction. But real change happens through consistency.

As a general guide:

• 3–4 sessions can create clarity and direction

• 6 sessions can create momentum and behaviour change

• 10–12 sessions support deeper development and long-term impact

Coaching is not a quick fix. But it can create fast shifts when people engage properly.

How Long Does Coaching Take to See Results?

People often feel a difference quickly, not because everything is solved, but because their thinking becomes clearer.

Coaching results tend to show up in stages. First, people feel calmer and more focused. Then they start communicating differently, leading differently and responding differently under pressure. Over time, they build confidence that doesn’t disappear when things get stressful again.

And that’s the real difference. Coaching isn’t just about results. It’s about how people feel while they’re achieving them.

Is Coaching Worth It?

This question usually means: will it work for me?

Coaching is worth it when someone is willing to reflect honestly and act between sessions. Coaching isn’t magic. It’s a process, and it works best when people commit to it.

The return on coaching often shows up as:

• stronger leadership confidence

• better communication

• clearer decision-making

• improved resilience

• less overwhelm and stress

• stronger performance

But the biggest return is this: people start trusting themselves again.

Coaching has become a big part in our management and leadership courses, take a look here and you will see how coaching can add further value to the individuals on the training courses.

Coaching vs Therapy: What’s the Difference?

This matters, and it’s important to say it clearly.

Coaching is future-focused, action-based and goal-driven. It supports development, confidence and performance.

Therapy is often focused on healing and mental health, and it is led through clinical frameworks.

Both are valuable. They are simply different.

Coaching helps people move forward. It helps people build confidence and take action.

Is Coaching Confidential?

Yes. Confidentiality is a cornerstone of professional coaching.

Coaching sessions are confidential between coach and coachee. In organisational settings, reporting (if required) is usually anonymised and theme-based and does not identify individuals.

This matters because people only grow when they feel safe enough to be honest.

Key Principles That Drive Results

Coaching works because it creates clarity. And clarity creates confidence.

Most people don’t lack ability. They lack belief. Coaching rebuilds belief through realistic steps, support and accountability.

Coaching also works because it creates consistency. Progress isn’t made through one big moment — it’s made through repeated follow-through. Coaching supports that.

Frequently Asked Questions About Coaching

What happens in the first coaching session?
The first session is about context and what they would like the future to look like. It sets the foundation and builds a plan for the coaching journey. This can be either professionally or personally of course they are inter linked.

Do I need to prepare?
Not formally. But it helps to reflect on what feels difficult right now and what you’d like to be different. Sometimes the best sessions are when people don’t prepare.

What if I don’t know what I want?
That’s completely normal. Coaching often starts there, and creates clarity.

What if I feel nervous or emotional?
Also normal. Many people feel emotional because they finally have space to speak honestly.

Final Thoughts

Coaching isn’t mysterious. It isn’t fluffy. And it isn’t just a conversation.

It is a structured process that helps people build clarity, confidence and action, especially when life feels busy, overwhelming or uncertain.

If you’ve ever felt stuck, overthinking, unsure, or like you’re carrying too much alone, coaching can help. Because the right support doesn’t just change performance.

It changes belief.

If you would like to learn more about coaching with Target Training Associates here, or contact the team on 0800 302 9344 or drop me an email to claire.moody@targettrg.co.uk.