Asking for what you want—and setting boundaries around what you don’t want—is a key life skill. But sometimes in our enthusiasm to practice this skill, we over-do our own assertiveness and end up with a partner who shuts down, gets angry or feels resentful. Here are four tips for expressing your assertiveness in a way that will actually strengthen, deepen and enrich your relationship—thus avoiding the “alienation trap”:
1: 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 have happen?” Focusing on an ideal 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.
2: Set Healthy Boundaries. Once you know what outcome you 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 pleasurable, even exhilarating, to express your desires clearly out loud. Phrases like “such and such doesn’t work for me” are simple ways of being assertive while maintaining connection with your partner.
3: Make a Regular Habit of Stating Your Desires. You can build your assertiveness the same way you build any muscle: exercise. Practice speaking up about your desires, 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 relationship.
4: 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 he doesn’t want you to use the bathroom when he’s in the shower, don’t. If she asks you to give her 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 you and your partner are having difficulty respecting each others’ boundaries, even though you’ve both set them clearly, working with a coach might be just the thing to help your relationship become a more constructive, collaborative partnership.