There are certain communication styles that can be used to reduce anxiety. Assertiveness, in particular, is an essential element for interacting with others in a healthy manner. It is the form of communication that empowers you to tell others what you feel, state your opinions confidently, and to set limits and boundaries with people who might otherwise attempt to use or manipulate you. Assertiveness empowers you to ask for what you need without being weak, and to stand up for yourself without being aggressive. It is not rudeness. It is communicating in a manner that shows both yourself and others the same amount of respect.
There are many books and assertiveness training courses that you might want to consider. For now, repeat the following phrases to start building a more assertive communication style immediately to help conquer anxiety. If you are in a safe, seated position, not driving or operating machinery, also see yourself in your mind's eye as being this type of person already. If not, just repeat verbally.
• I state what I feel without blaming others for my emotions.
• I confidently say what I think without requiring others to accept my
opinions.
• I state my point of view, but I do not feel a need to prove my point
of view.
• I do not need to be approved of by others. I say and do what I think
is right.
• I express to others confidently who I am.
• When I am assertive I am considering both my feelings and the feelings
of others.
• I ask for what I want and need without requiring others to comply.
• I ask for what I need without any guilt. To have needs is human.
• I ask for help from others when I need it.
• I do not need to be a people pleaser to be liked by others.
• I can say no to and set limits with others.
• I do not need to apologize or explain my reasons for saying no.
• I am still worthy of love even when I say no.
• I stand up for myself. I do not let myself be taken advantage of.
• I am not afraid of confronting others. I make conflict constructive.
• I am not intimidated by others for any reason.
• I can walk away from people who mistreat or take advantage of me.
• I am now an assertive person. With assertiveness, I conquer anxiety.
