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Being assertive: Reduce stress, communicate better

Assertiveness can help you control stress and anger and improve coping skills. Recognize and learn assertive behavior and communication.
By Mayo Clinic Staff
Being assertive is a core communication skill. Assertiveness can help you express yourself effectively and stand up for your point of view. It can also help you do this while respecting the rights and beliefs of others.

Being assertive can also help boost your self-esteem and earn others' respect. This can help with stress management. It may especially help you reduce stress if you tend to take on too many responsibilities because you have a hard time saying no.

Some people seem to be naturally assertive. But if you're not assertive, you can learn to be.

Why assertive communication makes sense

Because assertiveness is based on mutual respect, it's an effective and diplomatic communication style. Being assertive shows that you respect yourself because you're willing to stand up for your interests and express your thoughts and feelings. It also demonstrates that you're aware of others' rights and willing to work on resolving conflicts.

Of course, it's not just what you say - your message - but also how you say it that's important. Assertive communication is direct and respectful. Being assertive gives you the best chance of successfully delivering your message. If you communicate in a way that's too passive or too aggressive, your message may get lost because people are too busy reacting to your delivery.

Assertive vs. passive behavior

If your style is passive or nonassertive, you may seem to be shy or overly easygoing. You may routinely say things such as "I'll just go with whatever the group decides." You tend to avoid conflict. Why is that a problem? Because the message you're sending is that your thoughts and feelings aren't as important as those of other people. In essence, when you're too passive, you allow others to ignore your wants and needs.

Consider this example: You say yes when a colleague asks you to take over a project, even though you're already busy. The extra work means you'll have to work overtime and miss your daughter's soccer game. Your intention may be to keep the peace. But always saying yes can poison your relationships. And worse, it may cause you internal conflict because your needs and those of your family always come second.

The internal conflict that can be created by passive behavior can lead to:

Stress

Resentment

Seething anger

Feelings of victimization

Desire to exact revenge

Doubting or questioning our own judgment

Assertive vs. aggressive behavior

Now consider the other side. If your style is aggressive, you may come across as a bully who ignores others' needs, feelings and opinions. You may appear self-righteous or superior. Very aggressive people embarrass, intimidate and scare others and may even be physically threatening.

You may think that being aggressive gets you what you want. However, it comes at a cost. Aggression weakens trust and mutual respect. Others may come to resent you, leading them to avoid or oppose you.

Assertive vs. passive-aggressive behavior

Now consider passive-aggressive behavior. If you communicate in a passive-aggressive manner, you may say yes when you want to say no. You may be sarcastic or complain about others behind their backs. Rather than confront an issue directly, you may show your anger and feelings through your actions or negative attitude. You may have developed a passive-aggressive style because you're uncomfortable being direct about your needs and feelings.

What are the drawbacks of a passive-aggressive communication style? Over time, passive-aggressive behavior damages relationships and weakens mutual respect. This makes it difficult for you to get your goals and needs met.

The benefits of being assertive

Being assertive is usually viewed as a healthier communication style. Assertiveness offers many benefits. It helps you keep people from taking advantage of you. It can also help you from acting like a bully to others.

Behaving assertively can help you:

Gain self-confidence and self-esteem

Gain a sense of empowerment

Understand and recognize your feelings

Earn respect from others

Improve communication

Create win-win situations

Improve your decision-making skills

Create honest relationships

Gain more job satisfaction

Learning to be more assertive can also help you effectively express your feelings when communicating with others about issues.

Learning to be more assertive

People develop different styles of communication based on their life experiences. Your style may be so ingrained that you're not even aware of what it is. People tend to stick to the same communication style over time. But if you want to change your communication style, you can learn to communicate in healthier and more effective ways.

Here are some tips to help you become more assertive:

Assess your style. Do you voice your opinions or remain silent? Do you say yes to additional work even when your schedule is full? Are you quick to judge or blame? Do people seem to dread or fear talking to you? Understand your style before you begin making changes.

Use 'I' statements. Using I statements lets others know what you're thinking or feeling without sounding accusatory. For instance, say, "I disagree," rather than, "You're wrong." If you have a request, say, "I would like you to help with this" rather than, "You need to do this." Keep your requests simple, specific and clear.

Practice saying no. If you have a hard time turning down requests, try saying, "No, I can't do that now." Remember that no is a complete sentence and you don't need to explain why you choose to say no. Don't hesitate - be direct. If an explanation is appropriate, keep it brief.

Rehearse what you want to say. If it's challenging to say what you want or think, practice general scenarios you encounter. Say what you want to say out loud. It may help to write it out first, too, so you can practice from a script. Consider role-playing with a friend or colleague and asking for clear feedback.

Use body language. Communication isn't just verbal. Act confident even if you aren't feeling it. Keep an upright posture, but lean forward a bit. Make regular eye contact. Maintain a neutral or positive facial expression. Don't cross your arms or legs. Face the person. Practice assertive body language in front of a mirror or with a friend or colleague. In addition to what you say, your body language and facial expressions are also important.

Keep emotions in check. Conflict is hard for most people. Maybe you get angry or frustrated, or maybe you feel like crying. Although these feelings are typical, they can get in the way of resolving conflict. If you feel too emotional going into a situation, wait a bit if possible. Then work on remaining calm. Breathe slowly. Keep your voice even and firm.

Start small. At first, practice your new skills in situations that are low risk. For instance, try out your assertiveness on a partner or friend before tackling a difficult situation at work. Evaluate yourself afterward and adjust your approach as needed.

When you need help being assertive

Remember, learning to be assertive takes time and practice. If you've spent years silencing yourself, becoming more assertive probably won't happen overnight. Or if anger leads you to be too aggressive, you may need to learn some anger management techniques.

If despite your best efforts you're not making progress toward becoming more assertive, consider formal assertiveness training. And if certain issues such as anger, stress, anxiety or fear are getting in your way, consider talking with a mental health professional. The payoff will be worth it. By becoming more assertive, you can begin to express your true feelings and needs more easily. You may even find that you get more of what you want as a result.

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Show references

1. Seaward BL. Simple assertiveness and healthy boundaries. In: Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.

2. Seaward BL. Healthy boundaries: Behavior modification. In: Managing Stress: Skills for Self-Care, Personal Resiliency and Work-Life Balance in a Rapidly Changing World. 10th ed. Jones & Bartlett Learning; 2022.

3. Bourne EJ. Being assertive. In: The Anxiety and Phobia Workbook. 7th ed. New Harbinger Publications; 2020.

4. Olpin M, et al. Social support, relationships, and communication. In: Stress Management for Life. 5th ed. Cengage Learning; 2020.

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