Assertive communication involves expressing your thoughts and feelings, your wants and needs in a direct and respectful way, knowing at the same time, that others have the same right. Assertiveness helps us be open in our communication and establish good relationships based on respect and honesty. Like any skill, assertiveness can be learned with practice.
In our previous blog post, we covered in detail what assertive communication is, compared it with two other common communication styles – passive and aggressive – and talked about its risks and benefits. But how exactly can you become more assertive? How to have that healthy confidence to stand up for yourself? What to do, what to say?
Here are 4 basic tips and principles that can help you on your way of becoming more assertive:
1. Recognize your values and your rights
Assertiveness is about standing up for your rights, beliefs, and values. It is about respecting ourselves enough to be OK with who we are and how we choose to live our lives. Thus, it’s important to define our values clearly and to realize that we have the right to live in line with them, as long as we do not violate the rights of others. When we are sure about our priorities and know we have the right to ask for what we want (which is not the same as necessarily getting it), practicing assertiveness becomes easier. Defining your core values and recognizing your assertive rights will help you make decisions with more confidence.
2. Practice saying NO
Rejecting someone’s request is uncomfortable for most people. However, learning to say no in a respectful way is necessary for setting healthy boundaries with others and with ourselves. A helpful first step toward feeling less guilty for saying no may be to recognize that you are rejecting the request, not the whole person, and that your wants and needs are as important as wants and needs of others. In the end, practice saying no with the simple realization that you are going to feel uncomfortable. The whole point is to build tolerance to this discomfort.
3. Communicate clearly and respectfully
Assertiveness is a golden middle between passive and aggressive behaviour. Thus, it is important to learn to express your wants and needs in a way that is direct enough, but not aggressive. The key is in confidence and honesty with respect toward others.
While paying attention to the words you say, don’t forget to keep your body language in check. Assertive communication is marked by open body language – straight posture, relaxed facial expression, kind but firm tone of the voice, smiling. If you communicate passively, your body language will be closed, stiff, you’ll avoid eye contact. On the other hand, in an aggressive communication style, there is are frequent head shakes in disagreement, eye rolls, loud or threatening voice, quick body movements.
If your tone of the voice, facial expressions, and gestures are incongruent with the words you say, people will tend to believe non-verbal signs over your verbal message.
4. Take responsibility
It is important to keep in mind that everybody is responsible for their behaviour. It is not your job to control how other people act or feel, but you are responsible for your own actions and feelings. Nobody can make you behave or feel a certain way – other people choose their actions, and you chose yours.
So how does assertive communication look like in practice? How to phrase what you want to say without shying away or coming off as too pushy? This little cheat sheet of assertive communication may be helpful on that:
Step 1: Address the behaviour, not the person
You can start by clearly describing specific actions that you are not OK with in a non-judgmental way. While doing this, it’s crucial to avoid pointing fingers and trying to induce feelings of shame or guilt in them. Describe the situation as you see it but try to be as objective as possible. Don’t exaggerate by using words such as always or never. For example, instead of saying “You are always late”, you may try saying something like: “You are 15 minutes late for the third time this week”.
One mistake that is often made in conflicts is labeling the person instead of addressing the behaviour. When the focus is on what someone is perceived to be rather than the behaviour they exhibit, the productive communication usually shuts because the person feels attacked and in need to defend their character. Instead, talking about specific actions in a non-judgmental way increases the chances of the other person focusing on solving the problem instead of becoming defensive and feeling the need to protect their sense of self.
For example, instead of saying: “You are so selfish”, you may try with: “I think that this specific action you did was inconsiderate”. See the difference? Starting the conversation in this manner does not guarantee that the person will not get defensive at all, but it can decrease the chances of this happening and increase the possibility of coming to a positive result.
Step 2: Use “I statements”
Sometimes describing the behaviour that you don’t like and asking for it to change is enough. However, it can often be useful to let the other person know how you feel and what you need in a particular situation. Express your feelings and needs in a clear and open manner that’s at the same time non-blaming and non-critical. While doing this, you should be careful to frame the communication from your perspective, describing how you feel.
Avoid focusing on the other person, or trying to blame them for how you feel. Instead, share your emotions and your needs in the context of their actions. For example, instead of saying: “You don’t help enough around the house”, you may say: “When you don’t help out with the housework, I feel overwhelmed”. This way, you take responsibility for your emotions (because don’t forget, nobody can make us feel the way we feel; we respond to what is happening according to our thoughts and beliefs), but simultaneously address the problematic behaviour.
Note that, sometimes, these “I statements” can seem like emotions, but they are really just about other person’s actions. For example, when you say something like: “I feel…manipulated, ignored, mistreated”, you don’t express genuine emotions. What you’re really saying is: “You manipulate, ignore, mistreat me”, which is, again, describing other person’s behaviour or, more precisely, how you understand their behaviour. “You statements” can sound overly blaming and critical, which, again, moves the focus of communication from finding a solution to self-protection.
Step 3: Listen actively and put yourself in other people’s shoes
Just listening is not enough for good communication. We need to be actively listening. Active listening means that we are fully engaged in a conversation, that we are trying to truly understand the message the other person is trying to convey, and that we are putting effort into making the other person feel heard, understood, and safe to speak. This means that we will show interest in what the other person has to say by, for example, nodding, leaning forward, not interrupting them, etc.
The key is listening to understand, not to respond. When we are focused on what we want to say next, we are focused on ourselves, not on the other person. That can prevent truly hearing and understanding their message, which can further lead to misunderstandings, bitter feelings, and overall unproductive communication.
Trying to see things from another person’s perspective and to acknowledge how they understand the situation can be incredibly helpful in creating a productive dialog. It can make the other person feel heard, understood, and respected, which makes them more likely to listen to you openly, and less likely to get offended.
Step 4: Offer a solution
People can’t read your mind. You can state what you’d like to happen next, or invite the other person for a discussion to find a mutually satisfying solution. You can say something like:
“I would like…”
“I think… What do you think?”
“I appreciate your concerns, what do you suggest we do? How can we get around this problem?”
Putting it all together, here are some examples of assertive communication:
“This is the fourth time this month that I’m doing extra work because you have fallen behind. I understand that you are busy, and I want to be a team player, but I am under a lot of stress when this happens. What can we do to make sure this doesn’t happen again?”
“I completely understand what you are trying to say, but I will have to disagree. I see the situation this way. How can we find a common ground?”
“When you are late to our dates, like you were the last three times, I feel frustrated because I need to wait. Also, I feel hurt because it seems to me like I am not a priority. I would appreciate it if you would respect my time and arrive promptly the next time.”
“I understand that you need my help, and I would like to help you, but I really need to take care of myself today because I feel run-down. How about tomorrow?”
“No, thank you” (Yes, this is perfectly fine to say, no need for excuses or explanations)
Assertive communication can feel stressful at first, especially if you’re used to another form of communication. Remember your assertive rights, take a deep breath, and dive into it. It becomes much easier with practice, and the benefits are numerous.
Do you find it difficult to communicate assertively? What are your experiences with this style of communication? Let us know in the comment section below. Additionally, be free to share this article on your social media; who knows, maybe someone finds it useful and get inspired to improve their communication skills.
Duckworth, M. P. (2009). Assertiveness skills and the management of related factors. General principles and empirically supported techniques of cognitive behavior therapy, 124-132.
Duckworth, M. P., & Mercer, V. (2006). Assertiveness training. In Practitioner’s guide to evidence-based psychotherapy (pp. 80-92). Springer, Boston, MA.
“Being assertive means that you are willing to hold up for yourself fairly – without attacking others.”
– Albert Ellis
We can all think of times when our boundaries were violated but we didn’t know how to protect them. When we knew we should speak up, but we didn’t. When we sensed that we are being taken advantage of, but we just accepted it, unable to say NO. These are not pleasant situations, and they can easily leave us feeling neglected and powerless, seeming like whatever we do – confront or comply– we won’t feel good about ourselves. But there is a way to actually not feel guilty for expressing your thoughts and feelings and defending your rights. The key is – learning how to communicate assertively.
What Is Assertiveness?
Assertiveness is a skill of communicating your opinions, wants, and needs in an open and honest way, while also considering the opinions and needs of others. It refers to being able to recognize our rights whilst still respecting the rights of others. Assertive people don’t shy away from defending their points of view or standing up for their goals but do that in a respectful and polite way.
Assertiveness starts with recognizing two main things: your core values and your (and other people’s) assertive rights.
Your core values are the fundamental beliefs and principles that guide your behaviour. They reflect what is important to you, who you want to be, and how you want to live your life. Your core values help you set priorities and provide direction and criteria that influence your personal decisions. When we live in alignment with our core values, we derive a sense of fulfillment and, often, a higher level of confidence in our choices. Thus, defining your personal core values is critical for setting priorities and feeling self-confident when setting boundaries or standing up for your rights.
Assertive rights highlight people’s freedom to be themselves and take responsibility for their choices. When you are assertive, you know your rights and also know that others have them too. From there, you are self-assured and draw power from this to get your point across firmly and fairly, without disrespecting others.
Being assertive can sometimes come across as being rude or “cocky”. It is important to be clear and concise about your message especially when you’re communicating in and around the workspace. Learning to be presentable, to communicate well, is not an easy practice. It takes time to master these skills. To help you become more assertive in your speech, there are services provided online like those from Development Academy.
Assertiveness As a Sweet Spot Between Passive And Aggressive Communication
Assertiveness is a core social skill because it dramatically helps in delivering your message successfully. If your communication style is too passive or too aggressive, your message may get lost because people either won’t recognize or acknowledge your rights and needs, or will be too busy defending themselves.
With a passive communication style, you’re sending the message that your needs, thoughts, and feelings are less important than the needs, thoughts, and feelings of others. Not being able to express yourself honestly, or doing it over-apologetically and feeling guilty about it, putting yourself down and shying away from saying NO are all signs of passive communication style. Although your intention may be to keep the peace and increase the chances of other people liking you, this kind of behaviour easily permits others to disregard your wants and needs, which can quickly lead to building up stress, resentment, and anger, which can damage your relationships.
On the other hand, with an aggressive communication style, you don’t have the problem to state your thoughts, needs, and feelings, and do so in a very open way. However, this style sends the message: “I am right and you are wrong!” The main difference between assertiveness and aggression is that the first is about balance, while the second is about winning. Being assertive means you consider your rights and the rights of others as equally important. There is a big difference in the words used, the tone of the voice, and in body language used. Assertive people are firm without being rude. Aggressive people demand what they want while dismissing others’ wants and needs and violating their rights. You can make choices for yourself, and that is what assertiveness is about. But when you make choices for others, that is aggressive.
- Being open about your thoughts and wishes, and encouraging others to do the same
- Being solution-oriented
- Realizing you have the freedom but also the responsibility for your decisions and actions
- Being able to admit mistakes and apologize
- Having the confidence to stand up for your rights when they are violated
- Behaving as equal to others – not above, not below
Assertiveness is a sweet spot between passivity and aggression, and like any skill, it can be developed and improved through practical exercises and experience.
Benefits And Risks of Practicing Assertiveness
Learning assertiveness skills can help you:
- Politely and effectively say NO
- Negotiate win-win situations
- Feel good about yourself and others
- Decrease stress and anxiety
- Set healthy boundaries
- Communicate more clearly and openly
- Develop your leadership skills
- Protect yourself from being taken advantage of
It’s important to note that assertiveness is not a tool for “getting what you want”. Being assertive is about choice, responsibility, and healthy boundaries. It may increase the chance of getting what you want by promoting open communication and respect, but is by no means a guarantee for a positive outcome.
Sudden use of assertiveness may be mistaken for aggressiveness by others, especially by individuals with a passive style of communication. Also, be aware that some organizations and cultures prefer people to be passive, and can find assertive communication rude or offensive.
An Assertiveness Training can teach you how to speak assertively, use appropriate body language, understand your rights in interpersonal situations, give you the opportunity to practice, and much more. If you think assertive training is something that you need, be free to contact us for more details.
If you like this blog post, please be free to share it on your social media.
What is your communication style? How difficult do you find being assertive? Let us know your opinion in the comment section below!
Smith, M. J. (2008). When I say no, I feel guilty. Pacifica Tape Library.
Emotional intelligence is the capability to accurately identify and monitor your and other people’s feelings, as well as the ability to effectively manage your emotions.
You may know that general intelligence (IQ) can be important for success. But did you know that emotional intelligence (EQ) is equally, if not even more important?
Emotional intelligence is a key element of success in the workplace, as well as for happy and healthy relationships. Research shows that high EQ leads to better communication, effective conflict management, and empathy toward others. It also helps us connect with our feelings and live in tune with our true selves. It is, therefore, not surprising that emotional intelligence is essential for reaching personal and career goals and for building successful professional and personal relationships.
In a similar way IQ reflects how you process information, EQ refers to how you process emotions. However, EQ is much more flexible than IQ which means that it can be trained and improved.
The term emotional intelligence first appeared during the ’80s and was later popularized by psychologist and best-selling author Daniel Goleman. He suggested there are 5 elements of emotional intelligence. Each of these elements can be developed and improved, and the more you have them in check, the higher your EQ should be.
5 Important Elements of Emotional Intelligence
- Self-awareness – A critical part of emotional intelligence is being able to understand and monitor your own emotions. It also refers to the capability to recognize the relationship between your behaviours, motivations, and feelings. Being self-aware means you are in tune with your emotions and values and see yourself realistically. It also means you’re aware of how others perceive you and understand how your moods and emotions affect other people.
- Self-regulation – Another important part of emotional intelligence is being able to think before you act, to control your impulses and direct your emotions appropriately. This means you are flexible and able to modulate your feelings when facing change or stressful situations. Good self-regulation also refers to having integrity and taking responsibility for your actions.
- Motivation –People with high emotional intelligence are pretty good at motivating themselves without relying on external sources such as money or recognition. What drives them is a higher purpose, internal values that move them forward. They set goals that they see value in and combine inner drive and discipline to reach those goals. Correspondingly, they have the ability to motivate others.
- Empathy – The ability to put yourself in someone else’s shoes and act accordingly is a big part of emotional intelligence. When we recognize how others feel and approach them with something they can relate to, we are creating a connection. This plays an important role in building relationships, managing conflicts, motivating people or helping them see the bigger picture.
- Social skills – The capability to communicate well and find common ground with others is crucial for creating good, stable, and meaningful relationships. Crucial skills in this domain include, for example, active listening, verbal and non-verbal communication skills, leadership, and persuasiveness.
How Does Emotional Intelligence Look Like In Practice?
In everyday life, we can see emotional intelligence in someone’s sensitivity to the moods of others and the ability to grasp the point of view of other people or as readiness to see what is going on with them beneath the surface. High emotionally intelligent people can, for example, recognize that someone’s angry outbursts may come from the feeling of helplessness or fear. Thus, they can act accordingly instead of jumping into defense mode immediately. Similarly, emotional intelligence allows us to recognize emotions and motivations behind our own behaviours or behind some other emotions that may mask the real feelings. From there, high EQ helps us manage those feelings and direct them appropriately.
Some signs of high EQ:
✔️ You are able to stop and think before you act
✔️ You are able to objectively watch your thoughts
✔️ You show empathy and understanding for others
✔️ You recognize your mistakes and offer a genuine apology
✔️ You have a moment-to-moment connection with your emotional experience
✔️ You know your strengths and weaknesses, as well as your values
Emotional intelligence is about being open and ready to connect – with others and with yourself, practicing and balancing both is the key to raising your EQ.
Would you like to test your EQ and learn more about your personality characteristics? With our highly trained professionals, you can assess your Emotional Intelligence through Profile Evaluation System (PES) to get an extensive, well-rounded, and comprehensive description of different aspects of your personality, including your EQ.
There’s been a lot of talk about self-care lately, and it’s for a good reason. Self-care is an essential part of managing stress and living a balanced life. But what is it exactly? For many, the first association to self-care is pampering yourself, like taking a long bubble bath or going to a massage. And yes, self-care can surely look like that, if it works for you. But it’s also so much more.
Self-care is the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.
In other words, it’s any activity that restores your energy, promotes your health, and makes you feel nurtured and taken care of. Shortly, self-care is care provided to you by you and can take the form of many things, from a bath with scented candles, to reading and cuddling your pet, to taking in a cannabis strain that’s good for relaxation, like tom ford pink kush, if it’s legal where you are. What makes it so important is that it is a vital starting point for dealing with stress and challenging situations in life. Think of it as an armour to protect the energy you need to survive and thrive. It’s not just an escape from the daily grind, but an ongoing routine that increases your resilience and overall vitality.
Struggling With Self-Care
While a part of self-care is taking care of your physical health, it also means – and here comes the tricky part – paying attention to your needs and allowing yourself to act on them. Many of us don’t know how to practice self-care because we weren’t taught to pay attention to our inner states, trust them, and be honest about them. Instead, we learned what we’re ‘supposed’ to feel or think, and try to ignore things that are opposite to that. For example, you may feel upset about something, but at the same time you think that you shouldn’t feel like that but be strong, positive and grateful. So you suffocate your anger, sadness, or anxiety about the certain situation.
If this is something that sounds familiar, there is a chance that you apply the same mindset on self-care too. In other words, you have the idea of how self-care should generally look like and force yourself to do activities that fit into that picture. So self-care becomes a chore, which is exactly the opposite of what the whole concept is all about.
Despite its huge importance for mental health, self-care still sounds a little yucky for some. The reason for it probably lies in the fact that, in our culture that glorifies self-sacrifice and ‘hustle’, it’s easy to feel guilty for wanting something different than that. We may feel wrong or shameful if we put our needs first, if we take some time to relax and do something nice for ourselves instead of helping others all the time or tirelessly working toward our goals. As a consequence, we might label ourselves as being ‘selfish’, ‘weak’, ‘lazy’, or ‘entitled’. And, of course, because we don’t want to be any of these things, we neglect meeting our needs, sometimes to the point where our body and mind beg us for it. The end destination – exhaustion and burnout.
Considering its significance for our wellbeing and at the same time so many misconceptions attached to it, it’s time to rethink self-care, don’t you think? Let’s debunk some common misbeliefs about it.
Misconception: Self-Care Is Selfish
Truth: Self-Care is Necessary for Maintaining Loving Relationships And Investing in Them
Think about it like when you’re in an airplane. The flight attendants always tell you to, in case of an emergency, put your oxygen mask first, and then help others. It’s similar with mental health – if you’re not properly taken care of, there is a chance you’ll end up not helping anyone, including yourself. The lack of ‘me’ time can drain your energy and lead to resentment toward others. And that, you’ll admit, is not the most positive starting point for investing in relationships.
Self-care is the opposite of selfish. It means you’re preparing to be there for others and to give and help not out of guilt but because you honestly want to.
Misconception: Self-Care Means I’m Weak
Truth: Self-Care Is a Necessary Part of Being Strong and Healthy
Self-Care is not a sign of weakness, but a fundamental aspect of staying healthy, emotionally and physically. Practicing self-care is not proof that you can’t persevere and cope with challenges, but a sign that you’re thinking long-term. Almost everywhere we turn, there is some sort of messaging to push it harder, to stretch our limits, to go, go, go. Self-care doesn’t fit in this kind of mindset society imposes on us, and sometimes it takes courage to go in the opposite direction – to slow down and take some time for yourself. And something that takes courage is surely a sign of strength, not a weakness.
Misconception: Self-Care Means I’m Lazy/Is a Waste of Time
Truth: Self-Care Boosts Your Productivity
Today, many of us are addicted to busyness. We always have to be on the move, make plans, have things scheduled in. But your energy is not limitless. If you never stop to take some rest and you neglect your needs, it is a well-known road to stress, overwhelm, and burnout, which all lower your productivity. On the other hand, self-care is a way to recharge and prepare for new challenges. It’s not a lack of self-determination, but exactly the opposite – a smart strategy to keep you in line with your goals in the long run.
Simple Self-Care Ideas to Try
Self-care routine doesn’t have to be something big, expensive, or time-consuming. In fact, it might be better if it’s not any of these things. Rather, it should be a series of small and simple actions that you can easily practice throughout your day, such as taking edible gummies to help with anxiety, stress, sleep, and a whole host of other things. So, to create a self-care routine, you need to know yourself, your likes and boundaries, and act on them.
Still not sure where to start? Here are some simple self-care ideas that might give you some inspiration to start exploring what works best for you.
1. Eat a healthy meal. If you’re into cooking, prepare it yourself. Experiment with new tastes.
2. Set a date with yourself. Visit a museum, go to a cinema, or treat yourself with a nice dinner or, yes, a massage or a long bubble bath ?
3. Get a solid eight hours of sleep.
4. Go to your favourite workout class.
5. Take a walk in nature.
6. Stretch. Multiple times a day. Pay full attention to your body.
7. Take time to breathe gently and deeply. While doing that, say some kind words to yourself.
8. Switch off all your electronic devices (laptop, tablet, phone, TV), and enjoy the silence.
9. Meet with a friend whose company you really enjoy.
10. Learn something new that always interested you. Wake up that curious inner child.
11. Write in a journal. Get honest about your feelings and needs.
12. Meditate or practice mindfulness.
13. Practice gratitude.
14. Write yourself a ‘well done’ list at the end of the day to celebrate your achievements, however big or small they may be.
15. Curl up with a cup of tea and read a book or watch your favorite TV show. Extra points if you light up a yummy smelling candle ?
16. Tap into your creative side. Try sewing, writing fiction, painting, dancing, or buy some crayons and a coloring book.
17. Say NO to activities or gatherings that drain your energy.
18. Seek therapy.
19. Practice self-compassion. Talk to yourself like you’d talk to a close friend.
20. Practice taking ‘should’ out of your vocabulary and freeing yourself from feeling that you ‘should’ do things.
How do you take care of yourself? Let us know down below in the comments. And also, if you like this post, please share it on your social media. Let’s raise awareness about the importance of self-care.
Most of us want to be liked by other people. It feels great to know that others think good of us. However, when we believe that being liked depends on how much stuff we do for other people and how helpful we are, that’s when the problems arise. People-pleasers know this issue too well – the inability to say no.
Helping others can be really fulfilling, but if you do it at the expense of yourself, out of fear or anxiety, it becomes an unhealthy pattern of behaviour that can suck all your energy and negatively impact your relationships. You spend so much time on what you think you need to do that there is almost zero time left for what you actually want to do. In the end, you feel exhausted, stressed, overwhelmed, and even resentful.
But it doesn’t have to be like that. Learning how to say no and not feel awful after is absolutely possible. In fact, knowing how to set boundaries is one of the most important things in sustaining healthy relationships with others and yourself.
Why Saying NO Is So Difficult?
In general, as children, we learn that saying no is inappropriate and rude. If you said no to your parents’, cousins’, or teachers’ requests, you’ve probably been told off for it. Over time, you associated saying yes to requests with getting approval and saying no with criticism. On top of that, early relationships maybe additionally influenced your “people-pleasing” patterns of behaviour.
You may have been raised to be a sweetheart who always took care of other children, especially if you were the oldest child in the family. An influence like this can lead to the formation of beliefs such as: “I am only lovable if I’m accommodating and helpful”. Or maybe you come from a family where providing emotional support was conditional and inconsistent. Thus, in the attempt to secure love from important adults, it’s possible you developed the underlying belief: “If I don’t do everything to make others happy, they might leave or stop caring for me”. Inability to say no can also stem from early experiences with highly-critical parents who severely punished their children, even for small mistakes. Such experiences can lead to beliefs such as: “If I don’t do everything right, I will disappoint others or be punished”.
Whatever the case is, your self-worth may have come to depend on things you do for others. This is a tricky thing because it forms a vicious circle with no satisfying solution. On the one hand, being unable to say NO can make you stressed, exhausted, and resentful toward others. On the other hand, saying NO might be a threat for your self-image and result in you questioning your decision, feeling bad about yourself, or worrying others will get hurt, angry, or disappointed at you. Either way, with this kind of pattern, you can’t win.
But there is a way to actually win, and that is – change the pattern. Here are some steps you can take to help you say no effectively and create space for a more intentional yes.
Step 1: Get To Know Your Priorities
If you don’t know what you want, it’s a high chance you don’t know what you don’t want. Identify what is important to you, and acknowledge what is not. We all have limited energy and time; decide where you want to direct those, and where you definitely don’t. Before you say no, you have to be clear that you want to say no.
There are, of course, things that need to be done, even if we don’t like it, like finishing that important but boring report at work. But there are also things that you are not obliged to do, like spending another two hours at work helping your colleague finish their task while you really wanted to spend that time at the movies with your significant one.
You can’t be all things to all people. Choose what and who the priority is, and invest your limited time and energy there. The rest gets your resources only in case you really decide it’s worth it.
Step 2: Know What Saying NO Is And Is Not
- Saying NO means you’re rejecting a request, not the person. Make clear to yourself (and to the other person) that you’re not rejecting them as a whole person; you’re just turning down their invitation. People will usually understand that it is your right to say no, just as it is their right to ask for the favor, and that your no doesn’t mean “I don’t like you” but simply: “Sorry, my plate is full/my priorities are elsewhere”.
- Saying NO doesn’t mean you’re a bad person. Just because you say no to sacrificing your time and comfort to accommodate others doesn’t mean you’re unlikable, rude, or selfish. It means you’re thinking long term and saying no is a preventative act against self-loathing and resentment in the future.
- Saying NO is not a missed opportunity but a trade-off. Some people hate to say no because they feel like they’re missing out the opportunity. However, saying yes to something unimportant often means saying no to something important. So, instead of looking at NO as a missed opportunity, you can see it as a trade-off. You’re choosing the opportunity to do something you value more than the request. It seems like a fair deal.
- Your NO might be much less threatening than it seems to you. Research from Columbia University found that, very often, people whom others see as appropriately assertive mistakenly thought others judged them as being over-assertive. This effect is called the line crossing illusion. So, if you feel you might be confrontational, there is a high chance the other party doesn’t see you that way.
- Saying NO is a form of self-care and self-respect. You can’t pour from an empty cup. Take care of yourself first if you want to have the energy to help others.
Step 3: Learn To Tolerate The Reactions Of Others
The reality is, with some people, setting boundaries will unleash some unpleasant emotions and reactions. There is a possibility they get angry or disappointed, especially if they’re used to you being always available and accommodating. Some might even try to cross your boundaries and continue to push to change your NO into YES. However, when you know this, you can be prepared to work to firmly maintain the boundaries that you have set.
Remember that you’re an individual to yourself and that everyone is responsible for their own reactions. Sometimes, deep down, negative response and unpleasant emotions of others are simply not about you. But even if they are, don’t overgeneralize and jump to conclusions too fast. If someone is disappointed or angry, it doesn’t automatically mean they will ditch you out of their life or think you’re an awful person. It means they are disappointed or angry in that particular situation.
If someone keeps crossing your boundaries even when you communicate them clearly and gets upset because you’re not ready to sacrifice your happiness for their comfort, it may be a good idea to ask yourself is it the kind of relationship you want to nurture in the long run. In the end, you want to surround yourself with people who respect you for who you are, not only for what you do for them.
Step 4: Learn Some Practical Skills For Saying NO
Here are some tangible tips for practicing saying a polite but effective no.
✔️ Express your appreciation. More often than not, when people make a request, it’s because they trust your capabilities or they like your presence. Thus, even though you’ll refuse the invitation/request, thank them for approaching you.
✔️ Be kind but firm. Being polite doesn’t need to lead to a YES. Simply expressing your NO with a kind tone can help the other person (and you) feel better about the situation. However, some people don’t give up easily and will test your persistence. In this case, it’s important to know that nobody can “make” you change your answer with their repeated requests; the decision is completely yours. It’s your job to set boundaries. You can be as decisive as they are pushy. This is a good opportunity to practice your assertiveness.
✔️ Give some reason if you want but don’t over-apologize. Some people find it easier to say no if they give a reason for it, and that is okay. If you feel more comfortable saying: “I’m sorry, I have something else in my schedule already” instead of: “Sorry, I can’t”, that is completely fine. Just don’t lie about it and don’t make up excuses, because that will make you feel even guiltier and possibly complicate your life further. It’s important to know that you don’t need the good excuse to say no – having your priorities elsewhere is enough. Remember, you’re not asking for anyone’s permission to say no – you already have the right to it.
✔️ You can take time to think about it. Sometimes we just babble out YES and commit to something we don’t want to because we feel pressured to give the answer right away. It’s okay to take some time to think about it. That way, we give ourselves the opportunity to answer from the logical and realistic point of view instead out of anxiety and desire to please. If you’re really not sure about the request, tell the other person you’ll get back to them when you think about it. Just make sure you actually do it in a timely manner.
Saying no is a new thing for many of us, and therefore takes practice and courage. But with time, it becomes easier and brings amazing benefits. You are unique, important, and valuable even when you say no to being everything to everyone and take time for yourself. Don’t be afraid to practice it.
What are your experiences with saying no? Share it with us in the comments below! And also, share this post on social media; some people-pleasers you know might be thankful ?
Smith, M. J. (1975). When I say no, I feel guilty: how to cope–using the skills of systematic assertive therapy. Bantam.
Support is one of the most important aspects of successful relationships. Knowing that our partner will comfort us and be there for us through difficult times enhances the feeling of connection and value of our relationship. However, for different people support can mean different things, and that is where big trouble in paradise may arise.
“I wish he could be more supportive”.
“She complains and then when I try to help her she doesn’t appreciate it”.
Very often, too much of the wrong kind of support and too little of the kind of support we need can lead to misinterpretation, frustration, anger, resentment, and damage of intimate connection.
The most common example is when one partner is reaching out for emotional support while the other is trying to fix the problem without validating their partner’s emotions. Soon they both become frustrated – one for not feeling understood and listened to, and the other because their advice is dismissed and their efforts unappreciated.
But how to break this cycle?
Let’s clarify a couple of things first.
What people who complain actually want?
For some this will come as a surprise, but what people most often seek when talking about their problems is not the solution. It is understanding.
People want to feel like they are not alone in this problem, that someone gets where they’re coming from and what they’re experiencing. It’s not only understanding but also validation of their emotions that they’re looking for. As counterintuitive as it may sound, a person complaining wants to hear how her situation really is hard and how things do suck and how she is right for feeling frustrated, angry, or sad.
Having someone who carefully listens and understands what we’re going through feels cathartic. It takes off the burden of having to deal with the situation alone and tells us that it’s okay to feel the way we feel. Emotional support lessens the pressure, which gives some clarity and, finally, makes space for taking an action toward resolving the problem.
However, what many don’t realize is that, by giving advice, they are rushing a person to this final step, which is counterproductive.
Why offering advice is not the best strategy?
People who offer advice usually have the best intentions. They are moved by the desire to be helpful and want the other person to feel better. And while it can be nice to hear someone else’s perspective, what usually happens with advice without emotional support is exactly the opposite – a person with a problem feels worse.
Part of why receiving advice feels so unfulfilling is that the person didn’t ask for it in the first place. They received something they don’t need and haven’t got what they actually wanted. Some may even understand unsolicited advice as a sign of disrespect to their ability to deal with their own problems.
An additional reason is that the person who receives advice instead of emotional support feels rushed to “stop complaining”. They want to feel understood and heard, but instead, the underlying message they receive is: “I feel uncomfortable listening to your negative emotions and want to make this stop as quickly as possible”. It can feel like the person who gave advice put their needs and wants first – to feel helpful and to end the uncomfortable situation.
The frustration that results from a mismatch in the way partners understand emotional support is mainly a communication problem. Thus, to get on the same page with your partner, you need to talk to each other openly and without judgment, get clear about your needs, and discuss how to overcome differences and give each other the right kind of support.
“This is how I feel, and this is how you can help me”
Often, when we come to our partner with an issue, their automatic reaction is to try to help us fix the issue practically. It makes sense – if we remove a problem, our negative emotions will also stop. And sometimes that’s exactly what we need – a fresh perspective and possible options that will help us solve the problem. But more often than not, we need a much different kind of support, an emotional one.
So, how to get emotional support instead of advice? Ask for it.
Expecting support from your partner is okay. It’s the foundation of a good relationship. But assuming your partner knows what kind of support you need (and even worse, refuses to provide it to you) is the way of thinking guaranteed to lead to bitterness, disappointment, and unhappiness. No partner should be a mind reader. If you feel your partner is not in tune with your need for support, stating clearly how they can help you instead of waiting for them to figure it out could save you both from dissatisfaction and resentment down the road.
Sometimes we don’t even know what we’d like to get from our partner but only that we’re not getting it. Funny enough, it doesn’t prevent us from becoming irritated with our partners. It may be a good idea to ask yourself beforehand what kind of support you need and what your partner could do. This will help you be much more clear and direct in communication.
Learn the right way to ask for support
Stating clearly what kind of support you need is great, but asking for it in the right way is even more important. When our partner keeps offering advice without acknowledging our emotions, it’s easy to follow the same resentful pattern where we think, or even say things like: “You always do this”, “You never listen to me”, “Why can’t you, just for once, understand my feelings?!”.
Criticism most probably won’t lead to a satisfying solution. Instead, a criticized person feels the need to defend themselves and their point of view, which likely won’t end up in changing their behaviour. In their need to protect themselves they may start finding flaws in your behaviour (“I’m trying to help you, can’t you appreciate it?”, “You don’t understand”, “Nothing I do is good enough for you!”), and before you know it, you might end up in an argument. Not the most constructive thing, right?
So, it may be a good idea to ditch the criticism and use I statements. Instead of: “You always do this and never do that”, saying something like: “I feel like this and I would like you to do that. It is what I need and it would really help me to feel better. Would you please?” could be much more productive. It gives your partner a clear idea of how they can ease your pain, which is what they want to do in the first place. Also, it decreases the possibility of them feeling attacked and becoming defensive.
Talk openly and come up with a mutually acceptable solution
As mentioned before, problems that arise from a discrepancy between partners on how they like to give and receive support stems mainly from poor communication on the issue. Your partner and you may be different, and that’s okay. Talk with each other about how you like to give and receive support and in what ways the right kind of support helps you feel better. Find out the differences and commit to finding a mutually acceptable solution. Teach your partner what feels best for you, and learn what kind of support they want.
If you both come from the place of mutuality where you truly care about each other, you can be open to learning ways of supporting your partner the way they need you to. Keep anger or defensiveness aside and stay connected to caring feelings you have for your partner.
Additionally, whenever you notice your partner does something that emotionally supportive, tell them and show your appreciation. Telling your partner what they are doing well will encourage them to keep that behaviour in the future, but also will grow intimacy in your relationship.
Again, open communication and mutual understanding is the key. But if, after all your efforts of asking for emotional support clearly and in a loving way, your partner still doesn’t provide it, then that’s the issue that probably goes beyond this topic.
If you find this post helpful, please leave the comment below and share it on social media – maybe others will find it helpful too!
How is it possible that it’s already Sunday night when it feels like Friday was half an hour ago?! The struggle of knowing the laid-back, weekend You has to dress up tomorrow and face the overwhelming to-do list of the working week again is real. That sinking feeling you experience on Sunday night is what millions are dealing with too – the Sunday night blues.
Why Sunday Nights are So Tough?
For one thing, Sunday night blues started in our schooldays, when Sunday evening meant the fun of the weekend is over and we have to return to our boring textbooks and homework. Even when those days are over, out body and mind remember those anxious feelings and Sunday night remains the trigger that brings this response back. The fact that, for many of us as adults, Sunday means roughly the same thing – returning to tasks and responsibilities on our workplace – additionally strengthens that familiar physical and psychological response we developed a long time ago. For this reason, even people who love their jobs are not immune to Sunday night blues.
Additional thing that probably happens is that you are thinking too far ahead. We described this cognitive distortion HERE, so you might want to take a look. In short, when you think about everything you need to finish during the next week all at once, stress spikes up and you feel overwhelmed. What you ultimately do is you’re cramming the workload of five working days, so about 40 working hours, into one moment of thinking; the result is, naturally, that it looks like too much to handle. But in reality, things are much easier while you’re actually going through them.
“You probably know it yourself – something seems so much more frustrating or difficult or boring when you think about it ahead than while you’re actually doing it.”
So, when Sunday evening comes, your body and mind habitually start familiar pattern all over again: worrying about the upcoming week, feeling of overwhelm for everything that has to be done, sadness for weekend being too short, anger at yourself or others for not doing everything as planned, irritability, anxiety, depression. You may even have a hard time falling asleep.
How to Beat Sunday Night Blues?
Sunday night sadness and anxiety may be common, but you don’t have to live with them. Here are a few things you can do to outsmart your sad Sundays and feel uplifted for the week ahead.
Keep your weekend plans realistic
You want to make your weekend as enjoyable as possible, and that’s great. However, it’s important to not get caught into the trap of setting the expectations for the weekend so high that it becomes a race of accomplishing everything on the list.
If you’re determined to finish work reports and answer some additional e-mails, reorganize your closet, meet with friends on a drink, spend time in nature with your family, read that exciting book that’s sitting for too long on your bedside table, and go to a yoga class all in the same weekend, activities that are supposed to be fun and relaxing might turn into obligations. The end result is that you’re probably going to end up either exhausted from running to achieve all of it or frustrated that you haven’t accomplished it all. Either way, your mind on Sunday night consequentially becomes, well, a not so pleasant place.
Sometimes, even the most organized people have to deal with the reality that things don’t always go according to the plan. Because of this, try to see plans you make on Friday afternoon as an outline, as a list of possible things that you have the freedom to do on the weekend, not as plans written in stone. It’s wonderful to have a variety of choices – embrace it. But don’t let can and want turn into a must.
Active leisure time
About 75% of people don’t leave the house on Sunday (source). When we combine it with the fact that “feelings of anxiety and depression are most common when the person is not particularly busy”, as the professor of psychology at Roosevelt University, Steven Meyers says, then it’s easy to recognize why Sunday becomes a perfect time for those unpleasant feelings to creep into our minds.
One good way to avoid entering this “empty space” is to replace your passive leisure time with enjoyable activities that will occupy your mind and redirect your attention. And by this we don’t mean doing some house chores – reschedule them for some other day. Instead, you want to do something you enjoy – spend time with friends, exercise, devote time to hobbies, do something creative, anything that is fun for you and gives you something to focus on.
One amazing way to spend your Sunday is volunteering. One study found that people who volunteer are happier with their work-life balance. Further, those who volunteered in their free time were less stressed and less likely to feel burned out at work. Another study shows that volunteering in our free time makes us feel like we actually have more time! It suggests that volunteering makes us feel more efficient, like we are doing something big and valuable with our time, and therefore like we are less stressed and hurried.
Schedule something you look forward to for the working week
You know that fuzzy excitement before a vacation? That tingling anticipation of all the adventures that you might experience on your trip? Well, a micro version of that happens before your weekend. Having something to look forward to often serves as a fuel that helps us go through stressful times. But sometimes the weekend can feel too far away, and especially so on Sunday night.
However, you don’t have to save all your fun activities for the weekend. Scheduling little things you enjoy strategically throughout the week should give you something to look forward to, which will relieve some stress and anxiety and boost your mood and energy. When, on Sunday, you know that the next time you’ll enjoy yourself won’t be on the next Friday, but actually much sooner, already on Monday even, the upcoming week doesn’t look so long and scary. Some people find using cannabis products is a great way to destress mid-week. With so many promotions like these san diego dispensary deals, it’s no wonder that people are using it more and more. Once you have bought your cannabis, it is all about finding a method to take it that suits you such as through a bong or ingesting edibles. If it s something you are thinking about getting into, then you can check out these different types of bongs to help you get started. If cannabis isn’t for you then there are many other activities you can do to help you look forward to the week ahead. These activities don’t have to be anything big – scheduling a romantic dinner on Thursday night, going out for a movie on Wednesday, or curling up in your bed with a blanket, a cup of tea and your favorite book on Monday night will do just fine.
Ask the right questions
Your Sunday night blues might simply be a product of overthinking, but they can also be an important sign. Take a step back and try to identify what’s causing you anxiety, stress, or sadness. Do you have too many commitments? Do you need more sleep? Have you neglected yourself for too long? Is your job in opposition with your personal values and beliefs? Maybe it’s time to slow down a little. Whatever it is, pinpointing the exact root of those unpleasant feelings that occur right before Monday is the first step toward a solution.
If you need additional help, do not hesitate to reach out. Your therapist can help you explore where your Sunday anxiety and sadness come from and create the right strategy to soothe them.
If you know a friend or a family member who is having a hard time on Sundays, share this article with them on social media – they may find it helpful.
How do you fight Sunday night blues? Leave a comment below!
Today, it would be really difficult to find anyone who’s not using at least one form of social media. Facebook, Twitter, Instagram, Snapchat, Pinterest and many more became an inevitable part of our lives. And it can be great – isn’t the quick way to connect with your loved ones and share your experiences with each other in seconds amazing? Isn’t the opportunity to quickly consume any type of information you’re interested in, from educational to entertaining, simply awesome?
Yes, if you have a healthy relationship with social media.
But, sometimes, it can be easy to forget what it really means. Things can get in the way, addiction, comparison, competition. How to avoid it and have a healthy relationship with social media?
Social Media and Mental Health
While some studies claim the relationship between mental health and usage of social media is still vague, others have found that higher social media use could have the negative effect on our mental health in forms of anxiety, depression, lower self-esteem, more negative body image, and feelings of loneliness and isolation. Which effect social media will have on your mental health depends on numerous different factors, such as the way you use it or the amount of time spent on social media.
You already know that it’s easy to fall into a dark hole of scrolling through your social media feed for hours. You also know how awful you can feel afterward. But you don’t have to give up social media completely to avoid its negative effects. If you use it the right way and have a couple of things in mind, social media can have a positive presence in your life. Here are some tips to stay happy and healthy online.
1. It’s All a Filter – And That’s Okay
We all want to be loved. We also want to leave a good impression on people. It feels great when people see us as fun, smart, pretty, successful (be free to add your own ideal set of characteristics ?). That is perfectly fine. There is nothing wrong with enjoying compliments and wanting people to think good about you – it’s our natural tendency – as long as:
A) …it doesn’t become an obsession for you, where you don’t let people see anything that is, by your standard, less than perfect or socially desirable. If this sounds a little like you, THIS is the article that might be useful.
B) …you’re aware that other people have this desire too, and social media allows them to fulfill it.
When scrolling through your Instagram or Facebook, always remember that social media allows people to show you only the parts of them they want you to see. You usually won’t see the photo of your neighbor brushing their teeth or having a headache. However, you WILL see them enjoying a cocktail on a rooftop bar or receiving an award for something awesome. Your friends on social media have a bunch of amazing and also not-so-great moments in their lives, but it’s such an easy thing to forget. It’s so easy to get caught in a trap of believing that what you see on social media is the whole reality. So, what should you do?
Imagine social media as a filter between you and other people that lets through only positive snapshots of their lives. That is what you see on your feed. It doesn’t mean people are lying or they’re “fake”; it just means they’re showing you only certain, chosen parts of their lives. Always remember to approach social media with this mindset.
2. Comparison is a Strong Weapon Against Your Happiness
If you understand the previous point – how people show us only a filtered picture of their lives on social media – then you realize that comparing yourself to other people online makes no sense. You’re different people with different set of characteristics, abilities, connections, life circumstances and many more! Comparing your whole life, including all its ups and downs, with a polished picture of someone else’s is not a fair battle.
Comparison opens door to envy, loneliness, bitterness and a whole bunch of other unhealthy emotions you don’t want in your life. Why, then, you let the comparison do it when it won’t increase the quality of your life in any way? The answer: because it’s an automatic reaction.
Comparison is pointless – unless you want to destroy your happiness – then it’s a powerful tool.
There are two ways to fight comparison. One is to consciously choose to notice when you start comparing yourself to others and stop. Yes, simply put an end to it right that moment. Log out, tell yourself you’re doing the pointless thing again, unfollow the person.
The other way is to turn this automatism into your advantage by reformatting comparison into an inspiration. Remember that someone else’s happiness does not minimize your own, nor you’re doing something wrong for having a different life than that person. Instead, set your own goals, and let some of the social media posts you see serve as an inspiration and motivation to pursue them. Instead of getting jealous and falling down the rut of self-pity, you can be grateful for the inspiration that moves you towards your goal.
Your only competition is your former self.
3. No, You’re NOT Missing Out
Do you automatically reach out your phone because maybe something interesting or exciting is happening online and you might miss it? What if others are having an amazing time and you’re not there to see it? If this sounds like you, you’re maybe experiencing fear of missing out or, popularly, FOMO.
FOMO is the type of a general anxiety over the idea that others are having more exciting and fun experiences elsewhere while we’re not involved. This term is in use for more than 20 years, but more and more people are experiencing it with the rise of social media. In fact, one study showed that FOMO is the strongest contributing factor to social media addiction among youth.
What is often happening when you’re glued to your phone searching for fun online is that you’re trying to escape the reality around you.
Are you satisfied with what is going on right now in your life? Try to pinpoint the reason why getting lost in social media feed is more interesting than being involved in the present moment. Writing it on a piece of paper might be useful. Now, what can be some possible solutions? Running away from reality is not one of them.
Another thing that might help you combat this unpleasant feeling of missing out is mindfulness. When you are fully present, when you’re consciously paying attention to every moment of your life without judgment, you are making the active decision to enjoy things and people around you.
Being on social media can create some positive experiences in your life, but it can also become an additional stressor. If you feel that social media is impacting your mood more than it should, or you feel like it’s taking significantly more time of your day than you’d want and you find it hard to control, consider reaching out and speaking with someone. There is always a solution, and you don’t have to search for it alone.
Flirting defines as “to act as if one is sexually attracted to another person, usually in a playful manner“. Flirting is a behavior that both men and women can use freely to show interest in someone they are sexually, physically, or emotionally attracted to. People also often flirt just for fun, or for boosting confidence. There are ways people can boost their flirting tactics these days with a series of True Pheromones products to naturally lure in their other half or their crush.
Different people have different ways of expressing interest toward someone. If you’re trying to find the right person for you but it looks like nobody worth your attention is interested in you, look more closely. Maybe someone is flirting with you without you even realizing that. This happens often to people, as they sometimes find it a little difficult to recognize if someone is flirting with them, especially if that someone has a different flirting style than them. Als, check out the article: “10 Signs She’s Flirting With You”; it might help you recognize when someone is expressing interest towards you.
Renee Garfinkel Ph.D. wrote a nice article about styles of flirting on Psychology Today. She says that the way people flirt falls roughly into one of 5 categories:
1. Traditional Flirt
This style of flirting involves traditional roles of men and women – men are supposed to make the first move while women should be feminine and playing “hard to get”.
2. Playful Flirt
Remember when we said that some people are flirting just for fun? These people fall into this category.
3. Physical Flirting
This flirting style often sends the message of sexual attraction toward the other person. Spontaneous touches and putting an accent on attractive parts of the body are characteristics of this style.
4. Polite Flirting
Polite flirting is the least obvious style. It involves nonsexual behaviors and proper manners as tools for expressing romantic interest toward another person.
5. Sincere Flirting
People in this category tend to express sincere interest in the person they like, in order to create an emotional connection. These people will genuinely ask about other person’s favorite book or movie or about their hobbies.
Read the full article on flirting here: https://www.psychologytoday.com/us/blog/time-out/201011/whats-your-flirting-style
How do you feel about flirting? Do you use any of the 5 styles of flirting mentioned in the article? We’d love to hear your thoughts! Leave your comments below.
Yesterday I was waiting for the bus to take me downtown for a meeting. As I was waiting at the bus stop, a lady walked up to another woman and asked her if she could use a free pass. The lady being asked, looked a bit surprised, as if she was shocked to have somebody offer her something like this. Those little acts of kindness can have a huge impact on people on the long run, especially in relationships.
Random acts of kindness go a long way.
According to research by Dr. John and Julie Gottman, the positive perspective keeps the ship afloat. In romantic relationships, they say that it takes 5 positive interactions to weigh 1 negative interaction. In other words, if the ratio of positive to negative interaction during the conflict was greater than or equal to 5:1 then couples were more or less stable and happy.
If you want to learn more about the 5:1, you can watch Dr. Gottman’s video here:
Have you noticed the 5:1 in your life? How do you feel after a conflict? Do you notice it takes time to heal the wounds?
Why not embrace the positive and share acts of kindness today!