Control Your Depression by unknow
Author:unknow
Language: eng
Format: epub
Publisher: A Fireside Book
Creating Vivid Images
In each session, be sure to follow these steps. First, select one of your situations and imagine a concrete example of that situation. Close your eyes and imagine the scene; try to vividly imagine where the situation occurs, who is there, and where you are in the scene. Get a real picture of the scene in your imagination, as if you could see a photograph of it, and then start the action and turn the photograph into a movie. In the movie, imagine what each person is saying and doing, and picture the events leading up to the moment when you will want to assert yourself. Then imagine, as clearly as you can, your own behavior; imagine yourself saying something that you would feel very good about in that situation. What you say should be assertive, not passive or aggressive. It should please you; you should feel that you would be satisfied with yourself if you actually handled the situation that way. What you say doesn’t have to be witty, charming, earth shattering, or the ultimate assertive act. It should simply be a way to handle the situation that pleases you. Then imagine what would happen after you demonstrated your assertiveness; what would the other people say and do? Usually, it is a good idea to imagine the positive effects of your behavior; in fact, most assertion will be received well. However, it won’t always be, and you should occasionally imagine that other people do not react to your assertiveness in a positive way. In that case, remember that the goal is to handle the situation as well as you can, not to manipulate, control, or predict the actions of other people.
After completely running through a scene once, go back and do the same scene again, except change some of the details. Change one of the people, or change what is said that leads up to your assertion, or change the content of your assertive behavior slightly. Continue this sequence several times; each time follow the complete sequence, but change it in some way from the last time through. The sequence should always contain the following:
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