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Practical assertive techniques involve a range of strategies to communicate needs and boundaries effectively. Here are some techniques you can use:

1. Use “I” statements: Express your thoughts and feelings by starting sentences with “I” to focus on your perspective, such as “I feel” or “I need.”

2. Maintain eye contact: Engage with the person you are communicating with by maintaining appropriate eye contact, which shows confidence and sincerity.

3. Practice active listening: Make sure to listen attentively, nodding and providing feedback, which demonstrates respect for the other person’s viewpoint.

4. Stay calm and composed: Keep your tone of voice steady and calm, even when discussing sensitive topics. This promotes a respectful dialogue.

5. Set clear boundaries: Clearly articulate what is acceptable and what is not. For example, “I cannot agree to work late; I need to maintain a work-life balance.”

6. Be direct and specific: Avoid vague language and get straight to the point to ensure your message is understood.

7. Use assertive body language: Stand or sit up straight, use open gestures, and avoid crossing your arms to convey openness and confidence.

8. Practice saying no: Learn to say no without feeling guilty by being polite yet firm in your response.

9. Manage your emotions: Stay focused on the issue at hand, rather than letting emotions take over, to communicate more effectively.

10. Role-play scenarios: Practice assertive techniques through role-playing to build confidence in real-life situations.

Implementing these techniques can help you communicate assertively, advocate for yourself, and establish healthy interactions with others.