Putting It All Together: Being More Assertive Worksheet Template (Page 5 of 10) in pdf

Putting It All Together: Being More Assertive Worksheet Template Page 5

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

They used a Thought Diary and came up with the more assertive thought:

“All kids get annoyed at their mum sometimes, it doesn’t mean they don’t like them. It is important

for the kids to learn how to do chores. To be a good mum sometimes I will have to get the kids to

do things they don’t like. They may thank me for that later.”

Once they had come up with this new thought they were able to do that task and move

onto the next task.

Step 4 and 5. Identify and Change any Unhelpful Behaviour

The person who wrote the hierarchy above recognised that when she asked the kids to do

their chores she would usually feel guilty, apologise to the kids, and think she had to give the

kids something to make them like her better. She would usually buy them some lollies or

fast food. She identified these as unhelpful behaviours. She worked out that a more helpful

behaviour would be to just ask them to do the chore without apologising, and verbally

praise them once they had done it rather than buy them something.

Step 6 to 9. Rehearse and Practice!

In this situation the person didn’t feel the need to write anything down beforehand.

However she did have to practice asking them to do their chores and not apologising to

them or buying them something for a couple of weeks before she started feeling more

comfortable.

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Module 10: Putting it all Together: Being More Assertive

Page 5

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• Psychotherapy • Research • Training

Putting It All Together: Being More Assertive Worksheet Template Page 5