Recognizing and Exercising Your Basic Rights

During therapy I found this ‘Personal Bill of Rights’ and I’ve focused on it as I’ve gone through a lot of recent changes. This content is not mine, and is copied from The Anxiety & Phobia Workbook by Edmund J. Bourne. It has, and is, helping me, I hope it’s useful for you too.

As adult human beings we all have certain basic rights. Often, though, we have either forgotten them or else as children we were never taught to believe in them. Developing assertiveness involves recognizing that you, just as much as anyone else, have a right to all of the things listed under the Personal Bill of Rights, beginning on this page. Assertive-ness also involves taking responsibility to exercise these rights in situations where they are threatened or infringed upon. Read through the Personal Bill of Rights, reflecting on your willingness to believe in and exercise each one.

Personal Bill of Rights

1. I have the right to ask for what I want.
2. I have the right to say no to requests or demands I can’t meet.
3. I have the right to express all of my feelings, positive or negative.
4. I have the right to change my mind.
5. I have the right to make mistakes and not have to be perfect.
6. I have the right to follow my own values and standards.
7. I have the right to say no to anything when I feel I am not ready, it is unsafe, or it violates my values.
8. I have the right to determine my own priorities.
9. I have the right not to be responsible for others’ behavior, actions, feelings, or problems.
10. I have the right to expect honesty from others.
11. I have the right to be angry at someone I love.
12. I have the right be uniquely myself.
13. I have the right to feel scared and say “I’m afraid.”
14. 1 have the right to say “I don’t know.”
15. I have the right not to give excuses or reasons for my behavior.
16. I have the right to make decisions based on my feelings.
17. I have the right to my own needs for personal space and time.
18. I have the right to be playful and frivolous.
19. I have the right to be healthier than those around me.
20. I have the right to be in a nonabusive environment.
21. I have the right to make friends and be comfortable around people.
22. I have the right to change and grow.
23. I have the right to have my needs and wants respected by others.
24. I have the right to be treated with dignity and respect.
25. I have the right to be happy.

Photocopy the above list and post it in a conspicuous place. By taking time to care-fully read through the list every day, you will eventually learn to accept that you are entitled to each one of the rights enumerated.