Our Psychologists have availability for face-to-face and online appointments for adults, adolescents and children.
Our Psychologists have availability for face-to-face and online appointments for adults, adolescents and children.
Assertiveness skills are all about confidently and respectfully expressing your thoughts, feelings, and needs without being pushy or staying silent. It’s finding that sweet spot between standing up for yourself and respecting others—whether that’s saying “no” without guilt, setting healthy boundaries, or handling tricky conversations calmly. Assertiveness skills training helps you communicate clearly, use positive body language, and navigate conflict in a way that gets your point across while keeping relationships strong.
If you find it tricky to speak up, set limits, or share what you really think, you’re not alone. Here are some common signs that assertiveness skills training might help.
They might feel guilty turning things down, even when it’s not in their best interest.
They may stay quiet rather than share their opinion, even when it matters.
They might overthink how to ask for help or worry they’ll upset someone.
They go along with decisions they don’t actually support to avoid tension.
They find it hard to say what’s OK and what’s not, leading to feeling drained.
Over half of people say they’ve missed work opportunities from not being assertive enough
79% of under-35s feel a lack of assertiveness has held them back at work
A lack of assertiveness is linked to psychological issues like anxiety, depression, panic and social anxiety
In Australia, assertive people report higher self-esteem and lower anxiety
Recent research shows that assertiveness skills training isn’t just about “speaking up” — it’s a powerful tool for improving mental wellbeing and communication. A 2024 study published in the Journal of Education and Health Promotion followed university students who took part in a structured eight-session program. These sessions combined assertiveness strategies with mindfulness and problem-solving techniques, based on evidence-based approaches like Dialectical Behaviour Therapy (DBT).
The results were striking. Compared to students who didn’t take part, those in the training group had significantly lower levels of stress, anxiety, and depression, and a clear boost in their assertiveness scores. In other words, learning to express needs, set boundaries, and communicate respectfully didn’t just help socially — it supported emotional health too.
Not all assertiveness programs are created equal. The study found that the most effective training:
This blended approach doesn’t just teach you “what to say” — it builds emotional regulation, self-confidence, and resilience, so you can handle pressure and conflict without feeling overwhelmed.
The takeaway? Assertiveness skills training works best when it’s consistent, interactive, and grounded in proven psychological techniques. Whether you’re looking to boost your confidence at work, improve relationships, or manage stress more effectively, research shows this type of training can make a measurable difference.
*Source: Efficiency of assertiveness training on the stress, anxiety, and depression levels of college students (Randomized control trial) – Journal of Education and Health Promotion
Start sentences with “I feel” or “I need” to express yourself without sounding blaming or defensive.
Practise being assertive in low-stakes situations before tackling bigger conversations.
Maintain steady eye contact, relaxed shoulders, and an open posture to project confidence.
Clinical Psychologist, Director of MindBox Psychology
Our Psychologists are highly qualified, with Masters or Doctorate degrees in Clinical Psychology. We use evidence-based approaches, including Assertiveness Skills Training, Cognitive Behaviour Therapy (CBT), mindfulness, and communication skills coaching, to help people build confidence, set healthy boundaries, and express their needs effectively in both personal and professional relationships.
Hours: Monday to Friday 9am to 5pm
For our latest updates, subscribe below
