by Melody Wright, LMFT

Speaking up for yourself is never easy. Even those of us who consider ourselves assertive people sometimes have trouble expressing our emotions clearly and effectively. And it can be even more challenging to speak up when you are worried that you will step on other people's toes, that you will start a conflict, or that you are being overly-sensitive.

In these cases, it's important to remember that speaking up for yourself benefits you and all the other people involved. Repressing our emotions can only create worse problems later, by breeding resentment or causing anger to build up until it explodes. Not to mention, being honest about your emotions paves the way for others to be honest with you as well, deepening your interpersonal relationships.

Even if you recognize the importance of being honest, it can be hard to know where to start when you aren't used to expressing your emotions. Next time, instead of holding in your emotions for fear of offending others, try using these three tips to express your emotions clearly and effectively.

1. Practice Radical Acceptance 

Many times, we repress our emotions due to the beliefs we have internalized about those emotions. For example, many women struggle with anger because they were taught that girls should be tolerant and soft-spoken. Once we learn to let go of those cultural beliefs and radically accept our emotions for what they are, we can express the way we feel without attaching additional meaning to these emotions.

The first step in practicing radical acceptance of your emotions is practicing mindful self-awareness. Notice what thoughts and physical sensations arise in your body without labeling them as "good" or "bad." Approach your emotions with curiosity rather than judgment. By viewing your emotions in this way, you can learn to separate the emotions themselves from the cultural beliefs you may hold about those emotions, which may be affecting your ability to express them constructively.

2. Own Your Emotions

Lots of people hold back their emotions because they are afraid of starting a conflict. But, conflicts most often start because we are placing blame on others for our emotions, rather than taking ownership of the way we feel. There is a huge difference between saying "you make me so angry!" and "I feel angry because…" That nuance bridges the divide between a constructive conversation and an explosive conflict.

Using I-statements -- as in, "I feel sad because...." rather than "you make me feel sad" -- is essential for opening up a dialogue about our emotional experience. Of course, it is natural to sometimes feel defensive when uncomfortable emotions arise in conversation. However, when we approach our emotions through the lens of blaming others, we may hurt their feelings so much that our core message is lost in translation. 

Speaking in I-statements may not come naturally to all of us, but it becomes easier to do once we let go of judgment and begin practicing radical acceptance of our emotions. When we let go of the labels we attach to our emotions, there is no longer a reason to become defensive of our anger, guilt, sadness, or shame.

3. Be Vulnerable

Many of us naturally resist appearing vulnerable to others for a variety of reasons. We may feel uncomfortable when others comfort us, or fear becoming the object of other people's pity. But it's important to understand that without vulnerability, we cannot be fully present in our most valued relationships. Being vulnerable not only allows us to reveal our true selves, but also creates space for others to be vulnerable with us, too. 

Give yourself permission to be vulnerable. Just as you have learned to approach your other emotions without judgment, practice radical acceptance when it comes to vulnerability. Let go of the cultural messages you've internalized about vulnerability and instead, focus on being fully present in your relationships. Vulnerability can feel scary, because we are sacrificing our ability to protect ourselves -- but this is a sacrifice we must make in order to deepen our connections with the people we care about the most.

Sometimes, expressing our emotions can be challenging to do without help, especially when we are so used to suppressing them. In these cases, you may benefit from processing your emotions with a professional, such as one of Life by Design Therapy's qualified clinicians. Contact us today to learn more about how we can help you approach your emotions without judgment, take ownership of your emotions, and make space for vulnerability.