Personal bill of rights

Put this page in a place you’ll see it regularly. By taking the time to carefully read through the list every day, you will learn to accept that you are entitled to each one of the rights listed. Whenever a thought occurs that contradicts one of your rights, stop the thought process & correct yourself, saying “I know that’s what I used to think, but I now know & accept that I have the right to …………”. In time, you will come to know your rights off by heart & if anyone behaves in a way that infringes upon them this knowledge will help you to know their action is inappropriate & you can then stand up for yourself & your 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’ behaviour, 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 to be uniquely myself.
13. I have the right to feel scared and say “I’m afraid”.
14. I have the right to say “I don’t know”.
15. I have the right not to give excuses or reasons for my behaviour.
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 non-abusive 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.

 (From: Bourne E, 2000,The anxiety & phobia workbook, 3^rd edition, New Harbinger Publications Inc. Canada)