Putting It All Together: Being More Assertive Worksheet Template (Page 2 of 10) in pdf

Putting It All Together: Being More Assertive Worksheet Template Page 2

--------------------------------------------------------------------------------------------------------------ASSERT YOURSELF!

Summary so Far!

In the previous modules you have learned what assertiveness is (module 1), how to

recognise assertive, passive and aggressive behaviour (module 2), how to change your

unassertive thinking (module 3), some assertiveness techniques (module 4) and how to

reduce your physical tension (module 5). You have also looked at how to become more

assertive in specific situations, for example saying no (module 6), being criticised and giving

criticism (module 7), living with disappointment (module 8) and giving and receiving

compliments (module 9). In this module we are going to put all these skills together and

show you the steps to take to improve your assertiveness.

Steps to Improving Your Assertiveness

The steps are:

1. Identify the situations you want to work on. Think about how you normally deal with

these situations. Do you normally deal with it in a passive or aggressive way? List

these situations in order from easiest to hardest in an assertiveness hierarchy (see

below).

2. Identify any unhelpful thinking associated with these situations.

3. Come up with a more assertive way of thinking about the situation. Use a Thought

Diary if you need to.

4. Identify any unhelpful behaviour you have been using when you have tried to do the

task before. Remember to look at both verbal and non-verbal behaviour.

5. Come up with a more helpful behaviour. Use one of the techniques you learned in

module 3 if it is appropriate.

6. Rehearse what you are going to say and do. It can be helpful sometimes to write

down what you want to say.

7. Do the task you have identified.

8. Once you have done the task praise yourself for what went well and then work out

what you might want to improve on next time.

9. Keep practising until you feel comfortable being assertive in this situation.

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Module 10: Putting it all Together: Being More Assertive

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• Psychotherapy • Research • Training

Putting It All Together: Being More Assertive Worksheet Template Page 2