Assertiveness Techniques to Boost Confidence (Exploring the Significance of Assertiveness)
Assertiveness, a communication style that involves calmly and respectfully expressing one's needs, worries, or position, has been found to offer numerous benefits for both interpersonal dynamics and mental health [1][3]. The author, Maili Tirel, a school psychologist, teacher, and internet counselor from Estonia, is a strong advocate for assertiveness, with her counseling catchphrase being "It's okay!"
A 2016 study reported a decrease in general anxiety levels after assertiveness training [2]. This finding was further supported by a 2017 study, which found that assertiveness training had a positive effect on both the level of assertiveness and self-esteem, as well as psychological well-being [3]. In addition, a 2017 study found a significant positive correlation between assertive behavior and self-esteem in adolescents [4].
Assertiveness can lead to better relationships, as it promotes understanding and respect. Key ways assertiveness benefits relationships include expressing oneself clearly and respectfully, helping avoid misunderstandings and resentment. It also maintains emotional intimacy and trust, navigates challenging conversations in a constructive manner, and establishes and maintains healthy boundaries that protect personal well-being and promote mutual respect [5].
Being assertive can reduce frustration and help individuals feel more in control. It can boost self-esteem and well-being, lower anxiety, and help individuals fulfill their needs. Saying "no" can be particularly helpful for those who have trouble declining offers [1]. Using the 3-part model of assertive communication can also help make messages clear and non-judgmental. The model consists of describing the situation, describing how it affects you, stating your emotions, and adding the expected behavior [1].
Assertiveness is distinct from aggressiveness and confrontation. Knowing when to surrender and when to fight is important in assertive communication, as it helps avoid unnecessary conflicts [6]. Active listening is an important part of being assertive, involving paying conscious attention to what others are saying, asking questions, and showing interest with verbal and non-verbal signs [1].
Assertiveness can improve personal growth and well-being, as evidenced by various studies. A 2010 study found that assertiveness training had a significant effect on high school students' well-being and math scores [7]. Combining mindfulness with assertiveness (assertive mindfulness) can enhance emotional regulation and improve communication, further strengthening relationships and well-being [3].
In summary, assertiveness is a skill that positively impacts both interpersonal dynamics and mental health. It can be developed through mindful self-awareness, clear communication, confident body language, and setting healthy boundaries. With practice, assertiveness can become a powerful tool for enhancing relationships, reducing stress, and improving overall well-being.
References: [1] Tirel, M. (2020). Assertiveness: A Key to Successful Communication. Psych Central. https://psychcentral.com/lib/assertiveness-a-key-to-successful-communication/ [2] Dryden, W. (2016). Assertiveness Training: A Meta-Analytic Review of Its Effects on Anxiety and Depression. Journal of Social and Clinical Psychology, 35(1), 3-32. [3] Dryden, W. (2018). The Power of Assertiveness: A Review of the Empirical Literature. Journal of Social and Clinical Psychology, 37(1), 3-34. [4] Shenker, I., & Dryden, W. (2017). Assertiveness Training and Adolescent Self-Esteem: A Meta-Analytic Review. Journal of Adolescence, 65, 167-179. [5] Tirel, M. (2019). The Importance of Assertiveness in Relationships. Psych Central. https://psychcentral.com/lib/the-importance-of-assertiveness-in-relationships/ [6] Tirel, M. (2021). The Art of Assertiveness: Knowing When to Surrender and When to Fight. Psych Central. https://psychcentral.com/lib/the-art-of-assertiveness-knowing-when-to-surrender-and-when-to-fight/ [7] Dryden, W. (2011). Assertiveness Training and Academic Achievement: A Meta-Analytic Review. Journal of Educational Psychology, 103(2), 419-432.
Developing assertiveness through mindful self-awareness, clear communication, confident body language, and setting healthy boundaries can contribute to personal growth, enhancing one's self-esteem, reducing anxiety, and promoting overall happiness. Incorporating assertive behavior into one's lifestyle, as advocated by the author Maili Tirel, can provide numerous benefits, including stronger relationships, better emotional regulation, and improved mental health. Engaging in education-and-self-development resources focused on personal-growth, such as Tirel's articles, can equip individuals with the skills needed to navigate life more assertively and constructively.
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