“ Decide what you want to say and stick with it rather than giving into others the minute they disagree with you. For example, when a clerk says you cannot return a defective product, say “This is a defective and I want to return it” repeatedly until the clerk allows you to return it or at least calls the manager, whom you tell “This is a defective and I want to return it” until you get you money back.
“ Ask for a small specific changes in a situation or another person’s behavior rather than requesting a global changes. For example, rather than saying, “I want to be more loving”, say “I want you to listen to me when I talk”
“ Use “I” phrases instead of accusatory phrases when discussing a difficult situation with other person. For pieces of an “I” statements are:
I feel... when you... because... what I want...
For example, “I feel angry when you don’t show up for an appointment because it wastes my time. What I want is for you to call me and cancel the appointment when you think you want be able to make it”
- Self monitoring of eating
- Discussing problems & Actions to solve the problems
- Coping with depression
