Exam 3: Chapter 7: Life situations: Interpersonal Flashcards
________ behavior: expressing yourself, satisfying own needs, but not at the expense of others.
Assertive
___-_______ behavior: giving up wishes and needs in order to satisfy others.
Non-assertive
________ behavior: seeking to dominate others and meet own needs at the expense of others.
Aggressive
Assertiveness Theory
- Assertion theory: premise that everyone has certain _____ rights.
- What are your basic rights?
basic
Your Basic Rights
- To say no and not feel guilty.
- To change your mind about anything.
- To take your time to form a response to a comment or question.
- To ask for assistance with instructions or directions.
- To ask for what you want.
- To experience and express your feelings.
- To feel positive about yourself under any conditions.
- To make mistakes without feeling embarrassed or guilty.
- To own your own opinions and convictions.
- To protest unfair treatment or criticism.
- To be recognized for your significant achievements and contributions.
Yuh.
Nonverbal Assertiveness
*Nonverbal assertiveness: ____ language consistent with ______ assertiveness.
body
verbal
____ form: A formula for verbally expressing assertiveness consisting of a description of the situation, expression of feelings, specification of preferred change, and consequences of whether or not a change is made.
DESC form
Verbal Assertiveness
*Verbal assertiveness: ____ formula divided into four parts.
1) Describe situation – “when you don’t…”
2) Express feelings – “I feel or it makes me feel”
3) Specify change – “I prefer”, “I want”, or “I am”
4) Consequences of the outcome – have a plan for the outcome regardless of change or not.
DESC
What You Can Do to Become More Assertive
- Learn to say “__!”
- Learn to use “I” statements.
- Use ___ contact.
- Use assertive ____ language.
- Practice peaceful disagreement.
- Respond, rather than react.
- Avoid _________.
NO
eye
body
manipulation
Conflict Resolution Techniques
1) Active ________: repeat the other person’s words/feelings (paraphrasing).
- Identifies awareness of another’s position.
2) Identify your ______: state thoughts and feelings about the situation.
3) Explore ________ solutions: brainstorming.
- List solutions
- Evaluate
- Come to agreement
listening
position
alternative
Types of Communication
*Nonverbal communication (e.g., body _______)
- Verbal communication
- Plan time to talk without _________.
- Listen and paraphrase.
- Begin with a point of ________.
posture
distractions
agreement
Types of Communication
- Verbal communication (cont.)
1) Use “and,” not “___”.
2) Use “_” statements.
3) Avoid “___” questions.
1) not “but”
2) “I” statements
3) why
Time Management Techniques
- Assess how you spend ____.
- 15 min intervals recommended, table 7.1.
- Identify areas of _____, use a contract/reward system.
- Set _____ (short term to long term)
- Daily, weekly, monthly, yearly, long-term.
- To do lists (if no sense of direction, no plan to get there).
- Prioritize (ABC lists)
- Focus on goals/activities most important to top _____, others 2nd.
- Create a _______
- Include time for stress management
*Maximize your rewards
time
waste
goals
goals
schedule
- Time management experts say that we get 80% of our rewards from only 20% of our activities.
- Conversely, we get only 20% of our rewards from 80% of the time we spend.
- This tells us we need to focus more on the activities from which we will reap the most ______, then move on to other activities later.
benefit
Time Management Techniques (cont.)
- Say “no”
- Refer to ABC’s. must meet priority, even if you want to say yes.
- -A,B,C list: a time management technique in which tasks are prioritized.
- Delegate
- Distribute _________ to others that do not need you present.
- Evaluate tasks once
- Mail, email, forms, documents, questionnaires etc.
*Use the circular file – (toss it in the trash).
- Limit _________
- Minimize distractions, phone, internet.
- Invest time initially
- So pressed for time that you cannot plan time management?
responsibility
interruptions
