Stress book draft.pdf

Frank McDonald “Stress Management – Awareness and Coping Strategies”Assertiveness Exercises:Assertively Making RequestsYou have a perfect right to make requests just as others have a perfect right torefuse your requests.Often the simplest and often most effective way of getting someone to dosomething is to ask.• make your requests clear and precise• try to be positive and non-defensivee.g. with courtesy• ask the person to do something not stop(guides action and avoids negative feelings)Write a future request using above guidelines:________________________________________________________________________________________________________________________________________________________________________Assertively Refusing RequestsYou have the right to refuse unacceptable requests without feeling guilty! Thisis provided that you are prepared to accept any reasonable consequences thatflow from your refusal.• Refuse unacceptable requests clearly,non-defensively and promptly• If you want time to think about a request say so• Keep eye contact & speak clearly & audiblyIdentify a request that you have accepted in the past but would like to haverefused. Write out how to refuse it assertively:________________________________________________________________________________________________________________________________________________________________________________________________52