Exercises to practice assertiveness

Assertiveness is an essential skill in the workplace that allows us to communicate effectively, express our ideas and needs clearly and respectfully, and set appropriate boundaries. If you want to strengthen your ability to be assertive at work, there are a number of practical exercises you can do to improve your communication skills.

In this session, we will explore a variety of exercises to practice assertiveness and boost your work productivity.

The Mirror Exercise

The mirror exercise is a powerful technique for practicing assertiveness. Stand in front of a mirror and simulate a situation in which you need to be assertive, such as expressing an opinion or setting a boundary. Practice verbalizing your thoughts and feelings clearly and confidently. Observe your body language and make sure you convey confidence and assurance in your facial expressions and posture. Repeat the exercise regularly to strengthen your ability to be assertive in real situations.

Role playing

Role playing is an effective technique for practicing assertiveness in specific work situations. Find a trusted colleague and act out different scenarios in which you need to be assertive, such as giving constructive feedback to a colleague or negotiating work boundaries with a supervisor. Role-play both yours and the other participant's role and practice assertive communication in each situation. This will allow you to become familiar with the process and gain confidence in your assertive skills.

Assertive Writing

Assertive writing is a useful tool for exploring and practicing assertive communication. Take a piece of paper and a pen and write down a series of situations in which you want to be more assertive. Detail your thoughts, feelings, and needs in each situation. Then, rewrite your responses to those situations in an assertive manner, using a clear and respectful tone. Practice assertive writing regularly to strengthen your skills and become familiar with the language and expressions associated with assertiveness.

Group Role Play

Organize a group role-play with your coworkers to practice assertiveness in an interactive way. Designate different roles and scenarios, and ask each participant to act assertively in each situation.

As each person participates in the role-play, others can provide constructive feedback on the assertive skills demonstrated. This group dynamic will allow you to learn from others, gain different perspectives and strengthen your assertive communication skills in a safe environment.

Active listening and expression of needs

Assertiveness is not only about expressing your needs, but also about actively listening to others. Practice active listening in your daily interactions at work. Pay attention to others' words, body language and emotions.

Show genuine interest and ask questions to gain insight into their perspective. As you practice active listening, also learn to express your own needs clearly and respectfully. Combine these two skills to improve your communication and build stronger, more productive relationships at work.

The "I feel... when... because..." technique.

The "I feel... when... because..." technique is an effective strategy for communicating your feelings and needs assertively. When you find yourself in a situation where you need to express your feelings or set boundaries, use this technique. Start with the phrase "I feel..." followed by a description of the specific situation, then explain how it affects you and finish with the reason behind your feelings. This technique helps you communicate your emotions clearly and respectfully, and avoid blaming or attacking others.

Visualization and positive affirmations

Visualization and positive affirmations are powerful techniques for strengthening your confidence and assertive skills. Spend a few minutes each day visualizing yourself being assertive in different work situations. Imagine how you feel, how you express yourself and how others respond positively. In addition, practice positive affirmations related to assertiveness, repeating phrases such as "I am assertive and communicate my ideas with confidence and respect." These mental practices will help you program your mind to act assertively at work.