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Find yourself automatically saying yes to things without thinking about it? If you tend to do this, Phelan recommends having some go-to phrases when you’re faced with a request or invitation you aren’t that into.
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If putting down boundaries feels aggressive or uncomfortable for you, consider this scenario: Your boss is constantly piling work on your desk without checking in on whether you can take more projects.
An aggressive response would be blowing up at your boss in a meeting or demanding that so...
If you have a big issue you’re trying to address, consider role-playing with a trusted friend by practicing different conversation styles. Write it down, then say what you want to say aloud.
Remember to ask for feedback about how clear you’re coming across, and how the other person might se...
If you’re finding it hard to practice being more assertive, consider talking things out with a qualified therapist for additional support. Underlying factors, including stress and anxiety, can make it particularly hard to as...
It’s hard to practice being assertive when you’re in the moment. That’s why Rose recommends mentally pumping up yourself with positive self-talk .
It might sound corny, but if you’re about to have a conversation where y...
The first step toward becoming more assertive is taking inventory of how you voice your thoughts and feelings. Do you use a passive or aggressive communication style?
If you find yourself feeling guilty when you try to assert yourself, keep in mind that saying no to a request doesn’t mean you’re rejecting the person .
If all of this sounds a bit daunting, consider starting with some small exercises to help you practice being more assertive in low-risk situations.
Without a healthy and balanced sense of self-worth, you’ll likely keep accepting less from others, or end up giving more than you receive.
“If you don’t believe in yourself, it’ll be hard for someone else to believe in you or give you want you want,” Rose says.
Communication isn’t just verbal. Before going into a stressful situation or a difficult conversation, Rose recommends adopting an assertive body stance that makes you feel more confident and powerful.
What does that look like? Stand up straight, rolling your shoulders back. Maintain regular...
If your heart starts racing at the mere thought of placing a boundary, take a moment to breathe deeply, especially if you feel aggression starting to take over.
“Breathing will calm the brain and the body and help ground yourself, making it easier to come back to your intentions,” Rose adds...
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Assertiveness can help you control stress and anger and improve coping skills. Recognize and learn assertive behavior and communication. Being assertive is a core communication skill. Assertiveness can help you express yourself effectively and stand up for your point of view.
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Instead of accepting every invite or request for help, be more selective so that you’re not spreading yourself too thin.
The easiest way to do this is by only saying “yes” to the things that excite you or that serve a purpose.
If you’re not sure about a request of your time, start with no.
Yes is your default response when you feel guilty. It’s your time you’re giving up. Don’t feel guilty.
When you're faced with difficult questions, make sure you buy yourself enough time to determine how you want to respond.
Repeating of rephrasing the question could give you some extra time for thinking about how you want to answer.
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