Words from Wise Mind:
Asserting Yourself and Getting What you Want!
Asking for what you want can be really difficult, especially when you're unsure of the outcome. With Valentine's Day approaching, you may be wanting to ask someone out on a date, say "no" to someone who asks you out on a date, or assertively request that your partner brings you home chocolate and roses!
Using a DEARMAN, GIVE to achieve a speicifc objective may increase the likelihood of getting what you want or saying no effectively.
A brief overview of these acronyms:
Describe
Express
Assert
Reinforce
Mindful
Appear confident
Negotiate
Gentle
Interested
Validate
Easy manner
Within the next few weeks (or during Valentines Day affairs), write out your DEARMAN GIVE- and rehearse!- before you implement the skill. If you're feeling intense emotions prior to the conversation, using distress tolerance skills will help reduce the intensity and thereofre, lead you to be more effective.