Did you know that Mexico is the country in the world with the highest percentage of work stress? According to the World Health Organization, 75% of Mexican workers suffer from this disease, also called burn out , which places the country in first place worldwide in this category; China is followed with 73% and the United States with 59%.
One measure to counteract stress at work is by using assertive communication. This ability helps us to recognize what we want and communicate it effectively, completely transforming our environment and reducing stressful situations. However, assertive communication is a rare model that is used in the workplace and we continue to resort to two styles of expressing ourselves that are not effective, aggressiveness and passivity.
According to Olga Castanyer and Estela Ortega, in their book Assertiveness at work: How to say what I feel and defend what I think, “the assertive is a well-adjusted person who knows their rights and defends them in a skilful way (that is what difference from the submissive), respecting, of course, the rights and interests of the other (that clearly differentiates him from the aggressive). ” This definition shows us the close link that exists between our happiness and assertiveness, if we do not communicate our desires and defend our rights in a healthy way, it is clear that there will be repercussions on our state of mind, for this reason it is essential to develop this skill.
For Rosa León Barragán, an expert on the subject and Life Coach, assertiveness is something that should be practiced, so she shares the following recommendations that should be applied daily.
10 STEPS TO BE ASSERTIVE
1. Listen to your body and pay attention, what is it asking for?
2. Identify the areas where you are assertive and those where you are not. When doing this exercise, do not be hard on yourself, as we mentioned earlier, assertiveness is a process that we are learning to carry out.
3. Face your fears and practice assertiveness little by little. Don’t try to change completely in one day, do it at your own pace.
4. Beware of guilt and shame as they close you to learning
5. Become a learner and be receptive to what others can teach you
6. Don’t be afraid to ask for help to control your negative emotions. If you are doubting your skills at work or the burden of responsibilities is great, do not be afraid to communicate it and request support.
7. Be aware of your corporality, remember that the body says a lot.
8. Develop your social communication skills
9. Walk with pride and don’t give up. As Rosa León Barragán defends, being wrong is incredible, a necessary step on the way to personal and professional growth.
10. In the face of conflict, use mature defense mechanisms and avoid fighting, avoiding the situation or paralyzing yourself.