Putting It All Together: Being More Assertive Worksheet Template (Page 3 of 10) in pdf

Putting It All Together: Being More Assertive Worksheet Template Page 3

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

Step 1. Creating an Assertiveness Hierarchy

In order to become more assertive you need to write down 10 situations in which you

would like to be more assertive. This can be at home, at work, with friends or out in public.

You will have got some ideas from the exercise “Rating your assertiveness in different

situations?” that you completed in Module 1. If you didn’t do this exercise, now would be a

good time to have a look at it. If you did complete it you may want to have another look at

it to remind yourself of your responses.

You may also have got some ideas from the Thought Diary work you have been doing or

some of the modules that looked at specific situations like saying “no”, receiving and giving

criticism and dealing with disappointment.

If you are still struggling to identify situations to work on think about the following

situations. They may help you. How do you respond when:

• The food you ordered is cold or overcooked?

• Someone is smoking in a non-smoking section?

• You want to ask a friend to return some money they borrowed from you?

• Everybody leaves the washing up to you?

• You are irritated by a habit in someone you love?

If you think you respond passively or aggressively in the above situations you may want to

add these to your list.

Once you have written your list you need to work out the order of difficulty. To do this

first give each situation a rating of how hard or difficult you think the task would be.

Another way of thinking about it is to ask yourself how anxious would it make you. You give

each situation a rating from 0-100. A rating of zero would mean the task wasn’t difficult at

all. A rating of 100 would mean it was the most difficult thing you could imagine doing.

Using the ratings you can then work out which task would be the easiest and which would

be the hardest. You can then give each task a rank going from the easiest to the hardest.

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Module 10: Putting it all Together: Being More Assertive

Page 3

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• Psychotherapy • Research • Training

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