Book Review: Book 2: The Art of Everyday Assertiveness (a 9-part series by Patrick King, “Be Confident and Fearless.”)
Book one review here.
I found this book had 20% of the content from the first book so I’ve avoided putting the same things again and again in this review.
Forward identifies these overwhelming feelings as the three underlying components in emotional blackmail: fear, obligation, and guilt (FOG).
The four types of blackmail:
1. The punisher’s threat occurs when the victim receives this message from the perpetrator: “Do what I want, or you will suffer negative consequences.”
2. The self-punisher’s threat takes advantage of the victim’s sense of guilt by sending the message, “Do what I want, or I will make myself suffer negative consequences.” Often this scenario includes high drama.
3. Closely related to the self-punisher’s threat is the sufferer’s threat. Rather than the threat of self-harm, the manipulator in this situation says, “Do what I want, or I will suffer negative consequences from the outside.” Consequences are external and not self-inflicted.
4. The final form of emotional blackmail is identified as the tantalizer’s threat. Rather than threatening a negative consequence, the perpetrator sends the message, “Do what I want, and you might enjoy positive consequences.”
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The key to avoiding victimization is by taking time and learning to recognize feelings of fear, obligation, and guilt. This can be achieved by asking a few very simple questions:
“Am I not asserting myself by my own free will? Is this truly what I want, or is there a reason related to fear, obligation, or guilt?”
“Am I acting out of anxiety or excitement?”
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Asking for help:
1. Ask and then stop talking.
Don’t follow up your ask with things like “only if you want”, “its up to you” etc.
2. Create a win win.
When asking for something from the other person, ask yourself:
- Are their needs being considered?
- How can this request benefit them?
- Is this a good time to make such a request?
- If the tables were turned, how would I view this request?
3. Make it easy.
Do not expect people to go out of their way in order for you to request a favor. Instead of your natural inclination to hedge with “Can we meet? Only if you have time,” you can substitute it with “Can we meet? Lunch is on me at your favorite sandwich place.” The key here is to make your ask smaller than it needs to be so it will be better received, and easier to squeeze out.
4. Offer clear cut options
if you are asking for someone to watch your dog, offer to take him to their place or let them stay at your place and use your building’s gym facilities while you are out of town. Also, make sure they have a way to say no without feeling guilty in case they cannot or do not want to do what you have asked.
5. Be direct.
Don’t have any ulterior moves. Express the ask as it is in your mind.
6. Be specific
Don’t ask vague, open ended questions. Inform them where they can exactly help you.
7. If someone says no, don’t be disheartened.
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Types of assertion:
1. Empathic: acknowledge their feelings, appreciate them but be firm with your stance.
2. Consequence: a last resort if someone has made you reach the end of your tolerance. State what they did; how it made you feel; and the consequence of them not apologising/ taking responsibility.
3. Negative feelings: describe their (unwanted/ unjust) behaviour objectively, directly and specifically. Tell them how it impacted your describe your feelings as exactly as you can. State your preferred behaviour. “When you didn’t show up at the date we had planned, I had to cancel our reservations and felt embarrassed and hurt. In the future, could you just call me if you can’t make it?”
4. Discrepancy: when something happens due to a misunderstanding, lack of follow ups or unclear inventions. “I thought we were meeting for coffee at noon. Was I mistaken?”
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In a 2010 study published in the Journal of Personality and Social Psychology, researchers analyzed people’s reactions to selfish versus generous actions in a game about rewards. They found that instead of appreciating the generous players, these were actually as equally disliked as the selfish ones. You may have tried taking on the dirty jobs nobody else wants or paying a bar tab at a work party in the hope it would endear you to a group. This is actually likely to have the opposite effect; your extreme generosity makes people just as uncomfortable as the selfish people who make life more difficult or refuse to contribute.
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University of Notre Dame Researchers in 2011 found that disagreeable employees earned more than their agreeable counterparts. Disagreeable men earned 18% more than agreeable men. Agreeableness is a more socially expected norm in women, but disagreeable women still earned 5% more than the agreeable women, and these agreeable women lagged far behind the disagreeable men.
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Communication styles: figure out your pattern in order to break it:
1. Passive
- low self esteem
- Dont express opinions or desires
- Avoidant
- Anger can build up quietly over time and then erupt
- Weak eye contact
- Bad posture
- Dont understand their own needs
2. Aggressive
- verbal, physical violence
- Put their own needs before others
- Overbearing
- Intense eye contact
- Poor listeners
- Impulsive
- Criticises 24/7
3. Passive aggressive
- appear to be “fine” but are not fine inside
- Sarcastic often
- Alienate themselves
- Sabotage
4. Assertive
- speaking up for themselves
- Clear
- Direct
- Good listeners
- High self esteem
- Open, relaxed body language
- Can navigate any situation without resentment, anger or loss of control
The passive communicator says, “People walk all over me,” and “No one cares how I feel about this.”
The aggressive communicator says, “I always get what I want—whatever it takes,” and “You’re worthless; you owe me.”
The passive-aggressive communicator says, “That’s fine . . . (That’s what you think),” and “They’ll see what happens to people who cross me.”
The assertive communicator says, “We’re both entitled to respectfully express our opinion,” and “I’m responsible for myself and no one owes me anything.”
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Before you start to apologize, stop and ask yourself two questions:
“Did I actually do something wrong?”
And if not, “Did I really want to communicate that I think I did?”
If you over apologise, ask yourself:
1. What’s the first reaction you have when someone tells you no?
2. Was advocating on your own behalf off-limits in your family? Was it encouraged?
3. When you were younger, was it acceptable to speak up and share your opinion?
4. What other major experiences shaped your outlook regarding asserting yourself and respecting authority, particularly at the workplace?
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Confronting a dominant personality doesn’t have to be combative. Simply ask, “Are you open for feedback on this?” If they say yes, which most people will, you can start by saying, “I tend to think of these things from a different perspective.” It keeps the conversation neutral. You’re not attacking their point of view. Instead, you’re just sharing yours.
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Dr. Beth Polin, an assistant professor of management at Eastern Kentucky University and coauthor of The Art of the Apology, defines an apology as a statement that includes one or more of six components:
1. An expression of regret: This is the actual “I’m sorry” statement.
2. An explanation: This is a clarification of what happened, not a justification.
3. An acknowledgment of responsibility: In other words, owning up to your mistakes.
4. A declaration of repentance: For example, “I truly regret what I did.”
5. An offer of repair: “Maybe I can turn this around.”
6. A request for forgiveness: “I know I messed up, but I’m truly sorry and I’m asking your forgiveness.”
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Assertiveness action plan:
1. Write down the times in your life where you have not felt assertive (been laughed at, walked all over, taken advantage of, etc)
2. Write down how you reacted (can be good/ bad/ neutral)
3. Write down the healthy response you would’ve given in that situation
4. Write a list of what you should avoid using from your internal dialogue or with other people. Also write a list of phrases that you feel more comfortable with that are also assertive.
- the author has a full schedule/ plan for 26 days on the assertiveness action plan with exercises. I didnt include everything, but i included things that I feel I can do.
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Anon wrote: Hi, I'm a troubled INFJ asking on how to find an answer for a dilemma I'm having w my family members. I don't truly hate, but I lack affection for my father and sister; caring for them doesn't bring me comfort.
I grew up in a poor family. From a young age, I witnessed my father indulging in gambling and abusing my mother. Our conversations at home were often filled with yelling and swearing. My mother, despite her kindness and sacrifice, couldn't restrain my father's behavior (I believe my mom is ISFJ). We endured many nights of fear and tears as my father gambled away our livelihood. My father never cared about our education or well-being; his selfish pursuits always came first. He never provided for us financially, spending all his earnings on gambling and accumulating debt.
My sister dropped out of school early and never held a stable job. She is stubborn and refuses to listen to advice. Despite my mother's efforts to support her, my sister remains dependent and directionless. As for me, I finally completed university and secured a stable job despite tons of obstacles that could have made me give up halfway. I contribute financially to support my family, paying off debts and even purchasing land and building a house for my sister. However, the lack of love and warmth in my family has left me feeling lonely and disconnected.
I fear marrying someone like my father and becoming trapped in a cycle of misery. At home, I fulfill my responsibilities but keep my distance emotionally. I provide for my family's needs, but I find myself only caring for my mother, not my father or sister. I wonder if I'm selfish or afraid of responsibility for feeling this way. How do I find an answer to this question myself?
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Growing up in a poor family isn't the issue. The real issue is that you grew up in an abusive environment and thus haven't learned what healthy relationships should look like.
What exactly do you mean when you use the word "responsibility"? Okay, common sense dictates that you are responsible for yourself and the choices you make. But are you responsible for your father or sister and the choices they have made? Do you have a responsibility to fix their mistakes and compensate for their bad behavior? Are you solely responsible for keeping the family together when half of the members don't care?
Yes, it's important to be a responsible person if you want to feel like you have good moral character. However, taking on more responsibility than is reasonable for a single person to shoulder is a serious problem in several ways:
1) It is damaging to your well-being. Responsibility comes with stress, and stress has a deleterious effect on both physical and mental health. Taking on the responsibilities of others compounds stress dramatically. Your capacity to handle stress is finite, which means that you will eventually feel burn-out or experience a mental breakdown or lash out destructively (Se grip).
2) It makes you ripe for mistreatment. Lack of healthy boundaries is a common symptom of Fe overindulgence in INFJs, i.e., it is a problem that needs to be remedied as part of your type development. Taking responsibility for someone else's decisions means that their problems become your problems. If you allow this to happen again and again, you are broadcasting to the world that you are an easy target for manipulation and exploitation. All they have to do is activate your guilt and you'll take care of whatever they throw at you. You'll become a doormat at best and a victim at worst.
3) It rewards other people's bad behavior. Facing up to negative consequences is essential for human learning and improvement. When you take responsibility that should rightfully belong to someone else, you are essentially shielding them from the consequences of their behavior. When there is always someone else to clean up messes for them, what incentive do they have to clean it up themselves? If anything, they are incentivized to make even bigger messes. This makes you complicit in their bad behavior because you are enabling it. When you or your mother are excessively "supportive", you might actually be making this unhealthy family dynamic worse.
Your question implies that you have a duty to always be caring and loving to everyone in your family no matter what. Why do you hold this belief? Do you come from a culture that tells you family is everything and going against them is always a betrayal? There's nothing I can say to help if this is truly what you want to believe.
A healthy family should have a sense of equality and equity. Every member of the family should contribute a fair share. Every member of the family should care enough to only take what is needed (as opposed to take advantage of kindness). Every member of the family should get enough love and support.
When one member of the family behaves in a way that is harmful to the other members, they no longer deserve the privileges of membership. Social "responsibility" shouldn't be one-sided. A relationship is like a social contract where both parties agree to terms and conditions that aim to keep the relationship healthy and thriving. When one party intentionally breaks the contract over and over again, you no longer owe them the duty of carrying out your portion of the contract. Is it reasonable to force yourself to like/love someone who has repeatedly shown that they don't like/love you? Wouldn't this amount to torturing yourself?
Perhaps you think it makes you a bad person for turning on family. Nobody is saying that you have to do bad things to your father and sister or treat them cruelly. The point being made here is that you have a right to be treated with respect and you deserve care as well. And when people don't treat you with respect and care, you have a right to protect yourself from their harmful behavior by pulling away from them physically and emotionally. In other words, you have a right to your personal space, you have a right to set rules of social engagement, and you have a right to end any interaction/relationship that hurts you. Having healthy boundaries means being assertive in advocating for your own needs and well-being.
If you don't learn to set healthy boundaries in your family, this problem is very likely to carry over into your friendships and romantic relationships. Do you want this feeling of loneliness to come up again and again? If not, what you need to do is learn to seek love from the right sources. Family or not, do not hope or beg for a person to reciprocate your love when they have shown you that they are not capable of love. This is part of what it means to have self-respect.
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