Here's how you can cultivate assertiveness and confidence through self-awareness.

Many of us struggle with assertiveness due to some hidden triggers that undermine our confidence. Try these steps to know your triggers: → Think about situations where you felt particularly defensive, anxious, or submissive. → Note the context, what was said or done, and how you felt. → Pay attention to changes in your body, such as increased heart rate, sweating, or muscle tension. → When you notice these sensations, take a few deep breaths to calm your body and mind.

I would add that assertiveness is like a middle path between being passive and aggressive. Assertiveness is a communication style that allows individuals to express their needs confidently, openly, and positively, preventing one’s needs from being stifled or repressed. Self-awareness can help you explore and understand in which situations you might behave passively or aggressively. Try to keep a self-observation journal. Record your behavior, thoughts, emotions, and the situations in which they occur. This practice is the first step and could help you recognize patterns and triggers, enabling you to prepare and respond more assertively in future situations.

Mindfulness and breathwork can significantly enhance your ability to set boundaries and manage stress. By practicing mindfulness, you cultivate a heightened awareness of your thoughts and emotions, allowing you to recognize stressors and respond intentionally rather than react impulsively. Incorporating breathwork techniques, such as deep diaphragmatic breathing, helps to calm your nervous system, reducing stress and anxiety. This combination not only aids in maintaining emotional equilibrium but also empowers you to assert your boundaries confidently and effectively, creating a sustainable work-life balance and preventing burnout.

Being assertive often involves setting and maintaining boundaries. To do this effectively: Define Your Limits: Identify what is acceptable and unacceptable behavior in various situations. Communicate Clearly: Use “I” statements to express your needs and boundaries. For example, "I feel overwhelmed when I have to take on additional tasks without notification. I need advance notice to manage my workload effectively."

Leveraging your social support for mindful reflections is an efficient way to make sure your assessments of a situation are not skewed. Since social support comes from relationships where there is already a trusting alliance, it is efficient to ask for feedback in areas of growth as that would be naturally easier for us to accept and incorporate in our life. This is not to replace personal reflections, rather to enrich the process.

It's important to explore what assertiveness exactly is. There are many definitions, but overall, it is a manner of communicating and a relational style individuals use to express their needs confidently, openly, and positively. It helps maintain healthy relationships, resolve conflicts, and prevent one’s needs from being stifled or repressed. Usually, assertiveness is best understood as a set of behaviors, such as saying “no,” refusing unreasonable requests, asking others to behave differently, clearly communicating feelings, expressing opinions, and pursuing personal goals.