Assertiveness is an asset in almost every interpersonal setting, whether at work or school, or in family and other types of relationships. Being assertive means you have the ability to communicate your wants, needs and thoughts in a clear, direct and non-aggressive manner. Certain assertiveness training exercises can help you develop your ability to speak up for yourself and communicate in a non-confrontational yet effective manner.
Role Playing
Role-playing exercises are an effective method for developing assertiveness. According to Charles Zastrow in his book "The Practice of Social Work: A Comprehensive Worktext," role-playing exercises are useful in group assertiveness training settings, such as group therapy or workshops. Volunteers simulate specific anxiety-producing situations in which they might normally react submissively. This may involve asking another person to do an activity or task in a work or personal setting, such as requesting help from a colleague with a project at work, or asking someone to put out a cigarette in a social setting. Simulating these types of settings with the assistance of a facilitator can help you learn the difference between aggressive, submissive and assertive responses.
Exposure Therapy
Practicing assertiveness in real-life settings may seem daunting; however, they may be the most effective way to build your confidence and improve your ability to be assertive. According to HelpGuide.org, exposure therapy is often useful for combating symptoms of social anxiety or social phobia by gradually forcing yourself to participate in settings where you usually have difficulty being assertive. This may include making a telephone call to your utility company to dispute an incorrect charge, returning a purchased item to a department store or asking your neighbor to turn down a loud stereo or television set.
Visualization
Visualization exercises are often effective in building assertiveness and combating the accompanying anxiety that can result from having to face a difficult or stressful situation. According to the Assertiveness Training Institute, imagining yourself handling a difficult scenario in an assertive manner can help you relax and react more effectively when confronted by the actual situation. For example, if you always find yourself saying yes to colleagues who pile extra work on your desk, you might imagine yourself confidently yet politely saying no. According to MayoClinic.com, rehearsing what you want to say or imagining how you want to handle a specific situation can help you to become more effective, confident and assertive.
Member Comments