Being assertive is a valuable skill that can help you communicate more effectively, stand up for yourself, and express your needs and feelings. But did you know that being assertive is also good for your mental health?
Assertiveness can have several positive impacts on mental health. In this article, we will explore why being assertive is good for mental health and how it can lead to greater well-being.
Improved self-esteem
When you are assertive, you are expressing yourself in a confident and self-assured way. This can help improve your self-esteem because you are taking control of the situation and advocating for yourself. By asserting your needs and feelings, you are sending the message that you are worthy of respect and consideration.
Several studies have found that assertiveness training can lead to improved self-esteem. For example, a study published in the Journal of Personality and Social Psychology found that “assertiveness training produced significant improvements in self-esteem” (Alberti & Emmons, 1978).
Reduced stress and anxiety
When you are not assertive, you may feel like you are not in control of your life or your interactions with others. This can lead to feelings of stress and anxiety. By learning how to be assertive, you can take control of the situation and reduce your stress and anxiety levels.
A study published in the Journal of Behavioral Medicine found that “assertiveness training was effective in reducing anxiety and perceived stress” (Kovac & Mavrinac, 2011). By learning how to assert yourself, you can feel more confident in your ability to handle difficult situations, which can reduce feelings of stress and anxiety.
Improved communication
Being assertive means that you are expressing yourself clearly and effectively. This can lead to better communication with others, which can improve your relationships and reduce conflicts. When you feel like you are communicating well and being understood, it can improve your mental health and well-being.
Several studies have found that assertiveness is associated with better communication and relationship satisfaction. For example, a study published in the Journal of Counseling Psychology found that “assertiveness was positively related to relationship satisfaction and communication effectiveness” (Kaya & Tansey, 2015).
Increased confidence
Learning how to be assertive can increase your confidence in yourself and your abilities. This can lead to a greater sense of self-worth and can improve your overall mental health. By asserting your needs and feelings, you are sending the message that you are worthy of respect and consideration. This can help you feel more confident in yourself and your interactions with others.
Several studies have found that assertiveness is associated with greater self-confidence. For example, a study published in the Journal of Individual Psychology found that “assertiveness was positively related to self-esteem, self-efficacy, and personal empowerment” (Kellner, Wiggins, & Weisberg, 2017).
Greater sense of control
Being assertive means that you are taking control of the situation and advocating for yourself. This can lead to a greater sense of control over your life and your interactions with others. When you feel like you are in control, it can reduce feelings of helplessness and improve your mental health.
Several studies have found that assertiveness is associated with a greater sense of control over one’s life. For example, a study published in the Journal of Applied Social Psychology found that “assertive people perceived more control over their lives than nonassertive people” (DiBlasio, Martin, & Slater).
Here are our top tips for being more assertive:
- Know your worth: You are valuable and deserving of respect. Before asserting yourself, remind yourself of your worth and what you are entitled to.
- Saying “no” is a strength: Saying “no” doesn’t make you rude or selfish. It shows that you have healthy boundaries and prioritize your needs.
- Use empowering language: Instead of saying “I can’t,” say “I choose not to.” Use language that empowers you and reminds you that you are in control.
- Be clear and confident: Speak clearly and confidently when asserting yourself. Don’t apologize for stating your needs or desires.
- Listen actively: Active listening shows that you respect others and their opinions. It also helps you better understand their point of view and communicate effectively.
- Stand your ground with grace: Assertiveness is not about being aggressive or confrontational. It’s about standing your ground with grace and respect.
- Practice makes perfect: The more you practice being assertive, the easier it becomes. Look for opportunities to assert yourself and trust that each time you do, you become more confident and empowered.