ASSERTIVENESS TRAINING &

STRESS MANAGEMENT

 Assertiveness

is the ability to express ones feelings and assert ones rights while respecting the feelings and rights of others.
communication also works well within all areas of life so you might consider using assertive communication in your personal life as needed. Assertiveness Training is a form of behavior therapy designed to help people stand up for themselvesto empower themselves, in more contemporary terms.

Assertive

ASSERTIVENESS TRAINING

Assertiveness is a response that seeks to maintain an appropriate balance between passivity and aggression

COMPONENTS OF ASSERTIVE BEHAVIOR

Before you can behave assertively, you must believe you have the right to be assertive.
Eye contact Body posture Gestures. Facial expression

Voice tone and volume Timing Content

ASSERTIVENESS TRAINING:

When approaching someone about behavior youd like to see changed, stick to factual descriptions of what theyve done thats upset you, rather than labels or judgments. Situation1: Your Boyfriend, who habitually arrives late for your plans, has shown up twenty minutes late for a lunch date. Aggressive: "Youre so rude! Youre always late.

Assertive Communication: "We were supposed to meet at 11:30, but now its 11:50."

Situation2: Your friend who is typically quiet,calls to you about her bad day. Unfortunately, you have a lot of work to do and you dont have time.

aggressive response: Oh, get over it! I have my own problems! passive response would be to let her talk for as long as she needs, and figure that your deadline can suffer. assertive response : Wow, it sounds like youre having a tough day! Id love to talk to you about it, but I dont have the time right now. Can we talk later tonight?

The same should be done if describing the effects of their behavior. Dont exaggerate, label or judge; just describe. Use I Messages. Instead of You. An I message has three main parts: a feeling or want; a nonblameful description of the situation; and the effect the situation has on you. I feel ________, when _________, because _________. I feel hurt when you make plans without me because it seems that you are ignoring me.

Normal results An enhanced sense of well-being and more positive selfesteem are typical results from assertiveness training.

Abnormal results Unusual results may include becoming too aggressive in setting boundaries, as if the individual is overcompensating.

STRESS
Stress

MANAGEMENT

can come from any situation or thought that makes you feel frustrated, angry, or anxious. Stress is a normal part of life. In small quantities, stress is good; it can motivate you and help you become more productive.. l Stress management starts with identifying the sources of stress in your life.

DRUGS:
1. Benzodiazepine;

antianxiety drugs such as Librium and Valium. Reduces the activity of the neurotransmitter serotonin.

2. Beta-blockers

such as Inderal. Reduces activity in the sympathetic nervous system.

TWO COPING STRATEGIES THAT PEOPLE USE TO DEAL WITH STRESS: (LAZARUS & FOLKMAN 1984)
Problem-focused

coping: An attempt is made to control stress by trying to change the event or situation that produces the stress. focused coping: Focuses on changing the persons response to stress. This may be the only realistic option when the source of stress is outside the persons control.

Emotion

STRESS MANAGEMENT :
1.Avoid the stressor. 1. Learn how to say no. 2. Avoid people who stress you out. 3. Take control of your environment . 4. Avoid hot-button topics. 2.Alter the stressor. 1. Express your feelings instead of bottling them up 2. Be willing to compromise. 3. Be more assertive. 4. Manage your time better.

3.Adapt to the stressor 1. Reframe problems. 2. Look at the big picture. 3. Adjust your standards. 4. Focus on the positive. 4. Accept the things you cant change 1. Dont try to control the uncontrollable. 2. Look for the upside. 3. Share your feelings. 4. Learn to forgive.

5.Make time for fun and relaxation. 6 Adopt a healthy lifestyle.

Thanks!