How to Become Assertive, Based on Research

In this video, I discuss how to become assertive using assertiveness training research. Time Stamps: 0:00 intro 0:41 What’s assertiveness? 7:22 Figure out your baseline 8:01 Identify areas for improvement 9:58 Examine why you’re unassertive 11:38 Examine why you’re sometimes assertive 12:12 Examine your thoughts, feelings and behaviors 14:06 Formulate new thoughts 16:40 Practice practice practice 18:09 Exposure therapy 18:48 Reflect on your successes and failures 19:26 Bookend your exposure with relaxation exercises 19:27 Reassess your assertiveness 21:02 Example from The Office Rathus assertiveness scale: http://www.cengage.com/resource_uploads/downloads/0495092746_63633.pdf Thought record: https://www.therapistaid.com/worksheets/thought-record.pdf Boundaries practice: https://www.therapistaid.com/worksheets/setting-boundaries.pdf Exposure hierarchy: https://www.therapistaid.com/worksheets/exposure-hierarchy.pdf References: Alberti, R.E. and Emmons, M.L. (2017). Your Perfect Right: Assertiveness and Equality in Your Life and Relationships(10th ed.). Oakland, CA: Impact Publishers/New Harbinger Publications. Enns, C. Z. (1992). Self-Esteem Groups: A Synthesis of Consciousness-Raising and Assertiveness Training. Journal of Counseling & Development, 71(1), 7–13. doi: 10.1002/j.1556-6676.1992.tb02162.x Lin, Y.-R., Wu, M.-H., Yang, C.-I., Chen, T.-H., Hsu, C.-C., Chang, Y.-C., … Chou, K.-R. (2008). Evaluation of assertiveness training for psychiatric patients. Journal of Clinical Nursing, 17(21), 2875–2883. doi: 10.1111/j.1365-2702.2008.02343.x No Fear Counselling. (n.d.). Assertiveness Checklist. Retrieved from https:// nofearcounselling.com/wp-content/uploads/2016/10/ASSERTIVENESS- CHECKLIST.pdf. Rich, A. R., & Schroeder, H. E. (1976). Research Issues in Assertiveness Training. Psychological Bulletin, 83(6), 1081–1096. doi: 10.1037/h0078049 The Rathus Assertiveness Schedule - Cengage. (n.d.). Retrieved from https://www.cengage.com/ resource_uploads/downloads/0495092746_63633.pdf. Therapist Aid. (2017). Assertive Communication. Retrieved from https://www.therapistaid.com/ worksheets/assertive-communication.pdf. Yoshinaga, N., Nakamura, Y., Tanoue, H., Macliam, F., Aoishi, K., & Shiraishi, Y. (2017). Is modified brief assertiveness training for nurses effective? A single-group study with long- term follow-up. Journal of Nursing Management, 26(1), 59–65. doi: 10.1111/jonm.12521 Link to my merchandise: https://teespring.com/stores/anas-bazaar The thoughts expressed in this video are my own personal opinion and do not reflect the opinion of any institution I am involved with. The contents of this video are for educational and entertainment purposes only. They are not meant to substitute seeking professional therapy. Please like and subscribe for more real-world applications to psychology! :)