How To Think More Assertively Worksheet Template Page 12
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15--------------------------------------------------------------------------------------------------------------ASSERT YOURSELF!
Example Behavioural experiment
Step 1. Identify the prediction.
The situation
Telling my friend I don’t want to go shopping with her.
My prediction
She will be upset and angry and not want to be my friend anymore
How much do I believe it
70%
will happen? (0-100%)
How will I know it has
She will hang up on me and not return my calls or ring me.
happened?
Step 2: Identify my unhelpful behaviours
What unhelpful
Make up excuses, pretend to be sick, avoid her until it is too late.
behaviours would I
normally engage in to
cope (e.g. avoidance,
escape, safety behaviours)
Step 3: Identify a more realistic prediction
Remind myself of the
She has said no to me before and that was fine. She may be disappointed but if
more realistic prediction I
she is a good friend she won’t be angry and our friendship will be fine.
have made (can be from a
Thought Diary)
Step 4:Identify my helpful behaviours and set up my experiment
What will I do differently
Instead of avoiding her I will ring her today first thing and explain that I have a
to test out the two
meeting I need to prepare for so don’t want to go shopping. I will organise
predictions?
another time to catch up with her.
Step 5: carry out the experiment. Step 6: Evaluate the results
What actually happened?
She said it was fine and in fact suited her too. We made a time for a coffee next
week.
How much did my original
0%
prediction come true? (0-
100%)
Which prediction was
The more realistic one.
supported?
What was it like to
Scary, difficult at first, got easier.
behave differently?
What did you learn from
I tend to expect the worst and this has kept me behaving in a passive way. It felt
the experiment?
good to be honest and direct. Being assertive doesn’t mean that people will be
upset with you and if they are then that is their problem to work on.
Overleaf is a blank experiment sheet for you to work through with one of your unassertive
predictions.
C
entre for
C I
linical
Module 3 How to Think More Assertively
Page 12
nterventions
• Psychotherapy • Research • Training
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