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July 20 - September 6, 2022
They make themselves heard, without resorting to intimidation tactics.
“I’m important and worthy in my own right—and so is everyone else.”
“I can handle difficult conversations.”
“My self-worth doesn’t depend on what anyone else thinks.”
“If someone hurts me, I can get over it. I’m strong.”
Being assertive is about striking the right balance between standing up for your own rights and respecting other peoples’ wishes.”
Stay calm, keep to the point, and remain civil.
You are a valuable and worthy human being, regardless of what anyone may say about you.
Do not assume that it is true or justified.
Try to focus on the words, not the tone.
Decide on an action plan and share it if appropriate.
Mindfulness helps you re-engage with the world, moment by moment.
CBT invites you to challenge your thoughts, whereas MBCT encourages you to accept them.
CBT works because it teaches you how to process your thoughts in a new way and arrive at different conclusions. MBCT works because it teaches you how to move through the world mindfully, accepting and letting go of whatever thoughts come to mind. In simple terms, CBT is analytical and MBCT is more immediate, with a bodily focus—meditation and breathing exercises both involve your senses.
MBCT is recommended for people who have experienced multiple episodes of depression.[lxxxii]
