Most people are either passive or aggressive. Passive people are afraid of confrontation and lie easily.
Aggressive people are not liked, as they can trample others for their own benefit.
The middle ground, assertiveness, is where you want to be: Respectful, firm, observant, and detached.
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Assertiveness is behaving in one's own best interests, standing up for oneself without being anxious or guilty, expressing one's honest feelings comfortably, and exercising one's right without denying others theirs.
Practice assertiveness by being firm and demanding yet soft, direct and respectful.
If you talked to other people the way you talked to yourself, you’d probably have zero friends, no job, and multiple warrants out for your arrest. Why treat yourself in a different way?
Ask yourself: What’s within my control? Is there something I can do right now? Can I make the situation better? Then do it. And do the job well.
If you can’t, choose to do something else. Have different things in your life that you can give your attention to. For example: learn a new skill, get some exercise, work on your goals.