Professional Documents
Culture Documents
ON BECOMING ASSERTIVE
Is it hard for you to express your opinion if others disagree, do you end up doing things you dont want to
do, do your needs always seem to come last? Many people experience difficulty handling interpersonal
situations requiring them to assert themselves; letting others know what they want, turning down a
request, asking a favor, expressing disapproval or giving someone a compliment.
How can you appropriately assert yourself without alienating those around you? Research has shown that
the earlier focus of Assertiveness Training programs helped people become more assertive and selfexpressive but at times, at the expense of their relationships. More recent approaches emphasize both the
task of becoming more self-expressive and retaining good relationships with those around you. This later
version is known as Empathic Assertion and focuses on your personal rights along with consideration of
others.
The following inventory will help you evaluate in which interpersonal situations it is most difficult for
you to assert yourself.
ASSERTION INVENTORY
Please indicate your degree of discomfort or anxiety in the space provided before each situation listed
below. Utilize the following scale to indicate degree of discomfort.
1 = none
2 = a little
3 = a fair amount
4 = much
5 = very much
Then, go over the list a second time and indicate after each item the probability or likelihood of you
displaying the behavior if actually presented with the situation. For example, if you rarely apologize
when you are at fault, you would mark a 2 after that item. Utilize the following scale to indicate
response probability.
1 = never do it
2 = rarely do it
5 = always do it
Note: It is important to cover your discomfort ratings (located in front of the items) while indicating response
probability. Otherwise, one rating may contaminate the other and a realistic assessment of your behavior is unlikely.
To correct for this, place a piece of paper over your discomfort ratings while responding to the situations a second
time for response probability.
Degree of
Discomfort
1.
2.
3.
4.
5.
6.
Situation
Response
probability
Nonassertive Pattern: You rated yourself as having high degree of discomfort (4, 5) and a low likelihood
of acting as described (1, 2).
Assertive Pattern: You rated yourself with a low degree of discomfort (1, 2) and high degree of response
probability.
Identify aProblem: Now look over your responses and choose the situations in which you would most like
to change and become more assertive. Look for the items with a high level of discomfort and a low
likelihood of action or response. Circle the five with the greatest discrepancy (highest discomfort and
lowest response probability). Copy these five items on another sheet of paper, leaving room for analysis
and goal setting.
Inner Dialogue: We all have emotional baggage from the past. Typical beliefs might include, I must
always please people, I am not as good or important as others, It is wrong to be angry, and so on.
Under each situation you circled, list your beliefs that encourage your non-assertive behaviors. Which
ones are irrational (i.e. we really cant please everybody)? Is this situation setting off any hot button
issues from the past that might make you overreact (does the boss remind you of your critical father)?
Situational Analysis: How would you like to respond differently (i.e. resist a significant persons unfair
demand)? What would you like the end goal to be, how would you like it to be different than it is? Look
at the situation from your perspective as well as the other persons. What are your needs and what are the
other persons? Is there some way you can both get your needs met, at least partially (win-win vs. winlose)?
Generate Possible Solutions: Plan what you would like to say, focusing on the objective signs (what do
you feel the other person is not taking into consideration or what are the excessive demands)? Conduct a
role play with a trusted friend to get his/her feedback. Be careful not to attack the other person in
explaining your position and it is also important to listen and hear the others point. It may even be
helpful to accept some of the criticism to come to a negotiated settlement where both win.
Evaluate Solutions and Make a Decision: After refining and adjusting your strategy, including the
possible adverse consequences, specify a final goal. Remember to manage your emotions and maintain
the dual goal of asserting yourself and maintaining the relationship (consider the others needs).
Action Planning: Choose a private place for this discussion and dont overwork it if it starts getting too
heated. Reiterate your needs/opinion and ask the other person to think it over and agree to discuss it
again at a later date.
In acting assertively it is important to remember to use I statements rather than You statements (I
would like to have a chance to work on the new project vs. You never give me a chance to go anything
new).
BASIC ASSERTIVE STATEMENTS
I Want
I want to spend some time by ourselves so is it ok if we dont visit your mother next Sunday?
Id like some encouragement on my work. Would you be willing to tell me about the good things you see
in my work?
I Feel
When you told our friends how we are pinching pennies I felt ashamed.
When you talk with your mouth open, it embarrasses me.
I Like
I liked it when you were able to tell me what I was doing was bothering you.
I would like to work on the project but would appreciate it if you could give me feedback on how I am
doing as we go along.
Empathic Assertion: Conveys sensitivity to the other person as well as expressing your wants/feelings.
I realize you dont want to intrude on my emotional space but I do feel crowded when you
.
I can see you are upset with me and in no mood to talk right now. I would very much like to talk it over
when youre ready.
Confrontive Assertion: Confront on the discrepancy in what was said and done vs. the person.
I was supposed to be consulted before the final proposal was typed. I see the secretary is typing it right
now. Before she finishes it, I would like to review it and make whatever corrections I think are necessary.
In the future I would like to have a chance to review any proposals before they are sent to the secretary.
References
Gambrill, E. & Richey, C. (1975). An Assertion Inventory for Use in Assessment & Research. Behavior Therapy, 6.
Jakubowski, P. & Lange, A. (1978). The Assertive Option. IL: Research Press
Employees and their family from the U.S. Army Corps of Engineers and the Office of Thrift Supervision
in New York and New Jersey are entitled to free confidential counseling on the issue of assertiveness and
communication, as well as the host of family, stress, personal, and job-related difficulties that are
common to todays living. Your agency has paid for you to attend six counseling sessions at no cost to
you. You may attend on work time or after hours. If you attend during the work day, you will be given a
card to verify your attendance at counseling but the nature of the discussion remains confidential. For
further information or to make an appointment, please call 212-352-3274.
212-352-3274
www.metroeap.org
Make requests
Say No
Negotiate workable compromises
Make assertive challenges
Express their feelings
Give constructive criticism
Receive and deal with criticism
Give and receive compliments
Understand and have a sense of everyday rights
Understand and have a sense of sexual right