Training Yourself to be Assertive
0 likes93 views
This document provides tips for training yourself to be more assertive. It recommends watching your self-talk, using the ABC technique to change beliefs about triggering events, setting a new trigger to associate with an assertive state, practicing affirmations and visualizations of being assertive, getting an assertive role model, and raising your self-esteem through focusing on your uniqueness rather than comparing yourself to others. The overall goal is to reprogram yourself to feel and act more confident through changing your internal dialogue and learned behaviors.
Training Yourself to be Assertive
- 1. 1 | MTL: The Professional Development Programme Training Yourself to be Assertiveness TRAINING YOURSELF TO BE ASSERTIVE Change the inner you to express the outer you MTL: The Professional Development Programme
- 2. 2 | MTL: The Professional Development Programme Training Yourself to be Assertiveness Attribution: All images are from sources where a Creative Commons license exists for commercial use. All icons are on subscription from thenounproject. All clipart is from free sources. The MTL Professional Development Programme is copyright of Manage Train Learn. TrainingYourself to beAssertive Introduction: Assertiveness training is the best way to deal with those situations, both in and out of work, where you feel you lack confidence. It is a way of un- hooking yourself from the learned behaviours of the past and re-programming yourself to be more assertive.
- 3. 3 | MTL: The Professional Development Programme Training Yourself to be Assertiveness https://pixabay.com/en/finger-up-charming-guy-idea-567279/ Your self-talk determines your assertive state 1. WATCH YOUR SELF- TALK It is often the self-talk that goes through our heads that determines how we are in different situations. Let's say you had an experience in your early career where you were heavily criticised by your boss in his office. Now every time you are summoned to your boss's office, your brain re- plays the earlier experience. Your self-talk takes you back to the earlier incident and you deal with it in the same way. Only by training yourself to change the old self-talk can you break out of this cycle.
- 4. 4 | MTL: The Professional Development Programme Training Yourself to be Assertiveness 2. USE THE ABC TECHNIQUE https://pixabay.com/en/rusty-chain-old-metal-iron-heavy-1933936/ Create the 3 ABC links as an assertive sequence The ABC technique is a useful way to break old patterns of behaviour. The A stands for the Activating event or incident; the B for the Beliefs you have about it; and the C for the Consequences. Taking the incident in (1) above, you cannot change the Activating event but you can change your beliefs. Now, instead of a belief that this is a bad experience, tell yourself that this is a good one. As a result the consequences will be different.
- 5. 5 | MTL: The Professional Development Programme Training Yourself to be Assertiveness Use the phone tone as a trigger to be assertive 3. SET A NEW TRIGGER https://pixabay.com/en/phone-phone-booth-call-2058112/ Triggers are a good way to put you into the assertive state you desire. First, recall a time when you felt and behaved confidently. Re-call it in your mind's eye in minute detail, from mood to body language, tone of voice to feelings. Now choose a trigger. It could be the phone call to go to your boss's office. It could be clenching your fingers. Now, every time you experience the trigger, associate the assertive state. In time, you will have set up a new connection of experiences.
- 6. 6 | MTL: The Professional Development Programme Training Yourself to be Assertiveness 4. WORK ON YOUR SELF- ESTEEM https://pixabay.com/en/blue-eyes-woman-female-makeup-237438/ Revel in what makes you special One of the areas of self-training that you can practise in any situation is raising your self- esteem. You can learn to do this in relatively unimportant situations so that it becomes easy to do whenever you feel low. Love yourself fully, warts and all. See your imperfections only as the things that make you more human. Never, never compare yourself with others. Value your uniqueness.
- 7. 7 | MTL: The Professional Development Programme Training Yourself to be Assertiveness Believe in the person you are with all your heart 5. PRACTISE AFFIRMATIONS https://pixabay.com/en/positive-qualities-character-954797/ An affirmation is a written description of the assertive "you" you want to be such as, "I am confident in every team meeting" or "I handle every meeting with the boss well". Practise speaking these affirmations out loud and at the same time feel the feelings you want to go with them. In time, the assertive you will chime with the affirmations and fit in with what is true for you.
- 8. 8 | MTL: The Professional Development Programme Training Yourself to be Assertiveness 6. PRACTISE VISUALISATIONS https://www.flickr.com/photos/freezr/4940578936/ Visualise the assertive, successful you Visualisation has a powerful effect in re- programming the way we handle key situations. Simply close your eyes in a relaxed state and play out any incident where you want to be more assertive in your mind's eye. See yourself acting, feeling, and being in the full assertive way you can be. It is like a video that you can play and re- play as often as you want.
- 9. 9 | MTL: The Professional Development Programme Training Yourself to be Assertiveness Composer Igor Stravinsky modelled himself on Mozart 7. GET A ROLE MODEL https://commons.wikimedia.org/wiki/File:Robert_Delaunay_- _Portrait_of_Stravinsky.tif (public domain) All successful people have role models. Alexander the Great had Achilles. Stravinsky had Mozart. Alec Ferguson, manager of Manchester United, had Matt Busby. When you learn from an assertive role model, you adopt and adapt their mannerisms, their responses, and their ways of dealing with difficulties, particularly threats and criticisms.
- 10. 10 | MTL: The Professional Development Programme Training Yourself to be Assertiveness This has been a Slide Topic from Manage Train Learn AFinal Word Situations in which you perform badly through lack of confidence can be the bane of your life. Through re-programming yourself to behave in ways that make you feel good, you can undo the experiences of the past and set yourself free.