How can assertiveness training reduce stress?

1 What is assertiveness training?

Assertiveness training is a type of psychotherapy or coaching that teaches you how to communicate effectively and stand up for yourself in different situations. It can help you improve your self-esteem, confidence, and relationships. Assertiveness training usually involves learning some principles and techniques of assertive communication, such as using "I" statements, giving and receiving feedback, saying no, making requests, and dealing with conflict. You may also practice these skills through role-playing, exercises, or homework assignments.

2 How can assertiveness training reduce stress?

Assertiveness training can reduce stress by helping you to express your emotions in a healthy way, set boundaries and protect your rights, resolve conflicts and problems, and enhance your relationships and social support. Being assertive allows you to share your positive emotions without feeling guilty or selfish. It also enables you to say no to unreasonable demands, negotiate and compromise with others, handle criticism or disagreements constructively, and express appreciation and compliments to others. This can prevent you from feeling overwhelmed, resentful, or exploited, as well as build trust, respect, and rapport with others. Ultimately, assertiveness training can help improve your interpersonal skills, sense of belonging, and emotional well-being.

3 Who can benefit from assertiveness training?

Assertiveness training can be beneficial for anyone looking to improve their communication and coping skills, particularly if they have difficulty expressing themselves. If you tend to be too passive or submissive, it can help you become more proactive, confident, and self-reliant. Alternatively, if you are too aggressive or dominant, assertiveness training can help you be more respectful, empathetic, and cooperative. Furthermore, if you are passive-aggressive or manipulative, it can assist in being more honest, direct, and assertive.

4 How to find assertiveness training?

Assertiveness training can be found in various formats and settings, such as individual or group therapy with a specialist, workshops or courses (in person or online), and books or online resources. For example, websites, blogs, podcasts, videos, and apps can teach the principles and techniques of assertive communication. You can even find exercises or quizzes to assess and practice your assertiveness skills. And if you prefer, you can opt for online or phone-based therapy options.

5 How to start being more assertive?

Developing the skill of assertiveness does not happen in an instant; it takes time, practice, and patience to make it a habit. To start being more assertive, first identify your feelings, needs, and opinions. Then, choose your words and tone carefully - use “I” statements and a calm, firm, and respectful tone. Additionally, listen to the other person and acknowledge their feelings, needs, or opinions. When communicating with others, be assertive rather than aggressive or passive. Finally, practice and reward yourself for your efforts. You may face resistance or criticism from others or feel anxious or guilty yourself - don’t let these obstacles discourage you. Celebrate your progress and learn from your mistakes.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?