1. List any counterproductive thoughts occurring in the situation. What do you consider yourself or others obligated to do? What are the possible and probable consequences of being assertive?
2. Develop a list of challenges or counterbeliefs (positive self-talk) to the negative thought. These should be based on reality, useful, believable and believed, directed toward one’s thoughts rather than toward one’s feeling or emotions, and as powerful or persuasive as possible.
3. Once you have identified counterproductive thoughts and have developed challenges to those thoughts, practice substituting the challenges until they are second nature in real life.

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