CBT

HIGHLIGHTS: Assertiveness; A journey worth taking; Part Four

 

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Although being assertive may seem quite challenging at first, the benefits of open, honest communication are enormous and well worth the effort. When we learn to behave and communicate in an assertive way we immediately feel empowered and more in control. Most importantly we safeguard ourselves against the aggressive and passive aggressive games others play. After we have practiced assertiveness for a while our self-worth and self-respect improves, leading to greater levels of self-esteem and confidence.

 

Practicing assertiveness then becomes more natural as it reflects the higher value we have placed on ourselves. Eventually this leads to a greater sense of personal freedom. Like anything, the more we practice, the easier it gets.

 

For most of us assertiveness does not come readily. Becoming assertive involves changing the way we normally react to people and this is a new experience for both us and those around us. When I first set out to be assertive I did not get it right all the time, in fact I got it wrong more than I got it right! I knew that if I wanted to become an assertive person I needed to be patient with myself. When we feel like we have tripped up it is important not to give up, after all we are undergoing what can be a massive adjustment.

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HIGHLIGHTS: Assertiveness; A journey worth taking; Part Three

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This week we shall explore what to do when the person you are asserting yourself to persists in being either aggressive, passive aggressive or even by-passes your point altogether.

 

If the person you are speaking to takes the conversation off on a tangent and fails to respond to your remark, the broken record technique is very effective. When used correctly, with a calm and steady tone of voice, it helps the conversation to remain on point and maximizes the likelihood of the person responding to your comment. If this happens simply and calmly repeat your main point until the other person responds.

 

Negative assertion is a powerful assertiveness skill which can allow the person you are speaking with to feel heard and more validated. If the person criticizes you take time to honestly assess whether you agree with any of their points. If you do say so and explain what action you will take to avoid this behavior in future. For example, ‘I agree that at times my concentration is low and I shall endeavor to actively listen to you when you are explaining something to me in future’.

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HIGHLIGHTS: Assertiveness; A journey worth taking; Part Two

 

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Last week we uncovered three boundaries relevant to us using the technique of self-reflection. In order for us to communicate our boundaries effectively we first need to become assertive. When we act assertively we protect our boundaries and prevent others from taking advantage of us.

 

Generally those of us that are passive confuse assertiveness for aggression. In truth, there is a wide gap between assertive and aggressive behavior. Aggressiveness violates others boundaries and, in contrast, assertiveness sets out to respect others boundaries whilst also protecting our own personal needs.

 

There are four essential points to assertive communication. The first is to acknowledge what the other person has said. This helps them feel understood and makes them more receptive to what you have to say. For example, you could start using statements like ‘I understand you think…’ or ‘ I understand you believe…’.

 

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HIGHLIGHTS: Assertiveness; A journey worth taking; Part One

 

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The author Mandy Hale once said “It is necessary, and even vital, to set standards for your life and the people you allow in it.” This really resonated with me as there have been many times in the past I have allowed others to treat me badly in an attempt to be more likable. After taking assertiveness training I am relieved this is now less of an issue in my life, but I continue to learn every day.

 

What struck me most about my training was how common this issue seems to be for so many, and just how deeply it can affect us. If others continually take advantage of us the cost can be devastating. It can lower our self-esteem and confidence and, in some severe cases, even lead to depression. But how others treat us often seems so beyond our control, after all, how can we change other people? Fortunately, the answer actually lies within us. More

Wars of the Mind; How to Effectively Overcome Anxiety Part Four

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Last week we explored the lifestyle changes which serve to reduce anxiety. This week we delve into how Cognitive Behavioral Therapy (CBT) can help us to halt thinking traps altogether with just a little practice.

 

Actively Axing Anxiety Through CBT

 

I cannot begin to tell you just how profound an impact CBT has had upon my life and this article would not be complete without my strongly encouraging you to read the free ‘Panic Stations’ CCI InfoPax as featured on my best resources page.

 

Whilst lifestyle choices can certainly lessen anxiety symptoms, if you want to see a vast improvement and learn how to effectively manage and considerably reduce your anxiety I would highly recommend working through this exceptional CBT workbook.

 

Within this workbook I would recommend taking the following modules:

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What your anxiety reveals about you (and why you need to know)

In recent years I have fought against anxiety as if it were the enemy, only to realize that it was trying to tell me something very important. Maybe I wasn’t ready to hear it, maybe it had to get worse in order for me to pay attention. Recently I’ve learnt that deep down it was trying to tell me that there are parts of my past that haven’t yet healed. Although I’ve come a long way, my anxiety reminds me that I still have a long way to go. That even though I like myself and have forgiven my bullies, the fear of being bullied still remains when I am in the company of new or unfamiliar people.

 

If you think about the times when you were most anxious, what did it surround? Whilst the literal cause of anxiety might relate to something quite specific, the root cause is often something much more generalized. For example, do you get anxious about keeping everyone happy? Is there something unresolved in one of your close relationships and / or do you have a need for all of your relationships to be conflict free? When you were a child did you witness a lot of conflict?

 

For everyone the cause of our anxiety will be different but I would encourage you to delve deeper into the root cause of your anxiety as when you do you may discover your anxiety is trying to show you that you have a deeper issue that needs your attention.

 

Try these three key questions to unravel the message your anxiety might be trying to convey:

 

  • What does my anxiety relate to specifically?
  • What does my anxiety relate to generally?
  • Did I experience what my anxiety relates to generally in the past?

 

Then ask yourself this key question:

 

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Next month’s hot topic – Anxiety

I’m really excited to reveal that next month’s hot topic is anxiety. Having suffered from anxiety myself I know just how debilitating can be. It’s important to remember that anxiety is different from mere worrying (which admittedly is awful too).

 

Whereas worry is considered by psychologists to be normal and tends to relate to something specific, for example, your performance on a test, anxiety is more generalized and all pervasive and is considered by psychologists to be more severe by nature.

 

If you tend to worry a lot please sign up to my mailing list to get your free downloadable eBook ‘Don’t worry, be happy’.

 

For those of you that are unsure as to whether you have experienced or are experiencing anxiety there will be a ‘How anxious are you?’ questionnaire as part of my linear posts in the first week of the series!

 

In next month’s anxiety series we will cover:

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‘Tis the season to be stressed – How to leave stress behind you for good; Part Three

Last week we looked at decreasing our demands. This week we focus on the fun bit – how we can increase our resources. This is just as essential when tackling stress, as it helps us to gain a more objective and balanced perspective. When our resources are high we are more likely to see the situation for what it is and this can reduce our tendency to enter into a heightened fight, flight or freeze response. There are many positive ways we can actively increase our resources. For instance, if I am stressed at work an early nights sleep will greatly increase my resistance to stress the following day. Unsurprisingly, lack of sleep can significantly increase our stress levels and so it is vital that we make sleep a priority when we are stressed. An early night or a lay in over the weekend can make a vast difference and improve our resources tenfold.

 

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‘Tis the season to be stressed – How to leave stress behind you for good; Part Two

The first and most important step is admitting to ourselves when we are stressed, hopefully last week’s exercises will have helped you to see more easily whether you are stressed. Admitting we are stressed can often be difficult in our society which promotes a busy lifestyle. How many programmes on TV have you seen featuring ‘essential’ festive events and activities we simply cannot, and should not, miss? When being busy is the norm, admitting we are stressed can seem like announcing we cannot cope with the demands of daily life, but this is not entirely the case. Usually those of us that suffer from stress have chosen to take on what others would not and, consequently, have been burdened with demands that are unmanageable given the resources available to us.

 

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‘Tis the season to be stressed – How to leave stress behind you for good; Part One

It’s December and the festive season is upon us once again. Ahead of us lay hours of rushing through shops trying to mark off items from our seemingly endless shopping lists, barging through the crowds on our way. And then there are the party invites flooding into our inbox, several of these falling on the same night and all – without fail – impossible to decline less our friendships be strained forevermore. Add to this the torrent of cookery shows impressing upon us the urgent need to be a Michelin Star chef come Christmas day and no wonder the season fills us with an overwhelming sense of stress.

 

Recalling last Christmas it was clear I was stressed, I had just finished planning my parents honeymoon and was completely burnt out. At the time I was aware I wasn’t myself but, in the depths of my stress, I just saw a seemingly endless to do list which absolutely had to be done – whether I was up to it or not. It’s often so easy to recognise when we have been stressed in the past, but what do we do when we are in the midst of it? How can we learn to recognise what to look out for and react accordingly to reduce it?

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