If you are overworked, overwhelmed and overwrought then I’d say that one of the reasons could be that you aren’t assertive. Or you aren’t assertive often enough.
Maybe you don’t ask for help because you think you should be able to do everything by yourself. Maybe you don’t say no to your boss in case you’re looked over for promotion or you put up with demanding customers because you worry that you won’t be able to find better ones.
Asking for what you want—and setting boundaries around what you don’t want—is a key life skill. But sometimes when we have had a tough day its easy for all the resentment to come pouring out, for us to tell our partner how we feel in a less than productive way. When that happens we end up with a partner who shuts down, gets angry or feels resentful.
Here are four tips for developing your assertiveness in a way that will actually strengthen, deepen and enrich your relationship—therefore avoiding the “alienation trap”:
Get Clear.
Being assertive starts with knowing what you are—and aren’t—willing to be, do, or have. For many of us, coming to this knowledge is a real task unto itself. Here, it may be useful to ask: “In an ideal world, what would I like to happen?” Focusing on an idea
l outcome opens our minds, prevents us from falling into passivity or “victim-thinking,” and helps us get really clear on what we want and don’t want.
Set Boundaries.
Once you know what outcome you need (or want), share it with your partner. Pay attention to the way stating your boundary feels in your body. With practice, you can actually sense when you’re hitting the “sweet spot.” It can feel really good, even exhilarating, to express your needs or desires out loud. Phrases like “such and such doesn’t work for me” are simple ways of being assertive while maintaining connection with your partner.
Make a Regular Habit of Stating Your Needs and Desires.
You can build your assertiveness the same way you build any muscle: exercise. Practice speaking up about your needs, big or small, on a daily basis. When you speak up about things that are less controversial—such as where to go to dinner, requesting help unloading the dishwasher or what TV program to watch—both you and your partner get used to your assertiveness. It becomes easier for you to practice and for your partner to hear. Also, when bigger issues come along, you and your partner will have a healthy process in place for dealing with differences in needs, and you’ll have greater confidence in the resilience of your partnership.
Give as Much as You Get.
Assertiveness is a two-way street. If you want your boundaries to be respected, you must return the courtesy to your partner. If she doesn’t want you to use the bathroom when she’s in the shower, don’t. If he asks you to give him a half an hour after work before you talk and connect, respect that. When it comes to following through on a partner’s reasonable request, actions really do speak louder than words.
If your partner isn’t respecting your boundaries even though you’ve set them clearly, it may be time for professional help for you and/or your relationship.
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