How to Deliver an Assertive Message to a Difficult Family Member Without Guilt

How to Deliver an Assertive Message to a Difficult Family Member Without Guilt

Navigating a Domineering Mother-in-Law with Confidence and Calm

In today’s blog, I’ll walk you through an assertive way to deal with a domineering mother-in-law—a situation that many people can relate to, but few know how to handle effectively.

Let’s meet our subject, Emma Quaid. Emma is married to Martin Quaid, whose mother is a classic know-it-all. She has an opinion on everything—how Emma dresses, how she cooks, and especially how she raises her two children.

This behavior has gone on for years, and Emma has tried everything: ignoring her, going along to keep the peace, even lashing out in frustration. But recently, Emma enrolled in an Assertiveness Training class—and now, everything is about to change.

The Assertive Conversation

Mother-in-Law: Emma, I think the baby is cold. Go get a blanket for her.
Emma: Thank you, Mom. I don’t think she is cold.

Mother-in-Law: Can’t you see she’s shivering? Go get a blanket for her.
Emma: Mom, when you tell me what to do with my children, I feel disrespected by you.

Mother-in-Law: What? Why do you feel that way!?
Emma: When you tell me what to do, I feel disrespected by you.

Mother-in-Law: But honey, I’m only trying to help. The baby looks cold.
Emma: When you tell me what to do, I feel disrespected by you.

Mother-in-Law: Oh, well, you shouldn’t feel that way. Don’t feel that way.
Emma: When you tell me what to do, I feel disrespected by you.

Mother-in-Law: You have never said anything about this before. Why are you bringing it up now? Martin! Come in here right now!
Emma: When you tell me what to do, I feel disrespected by you.

Mother-in-Law: Well, if you ask me, that’s your problem, not mine!
Emma: When you tell me what to do, I feel disrespected by you.

Mother-in-Law: I can see that this conversation is going nowhere. Let’s come back to it later.

What Did Emma Do Right?

Emma used a powerful assertive communication strategy called the Broken Record Technique. Here’s a breakdown of what she did well:

  • Stayed calm – She did not raise her voice or show anger.

  • Stayed focused – She repeated her message without being baited into an argument.

  • Avoided triangulation – She didn’t get pulled into a conflict involving her husband.

  • Used clear “I” statements – Her message was consistent: “When you tell me what to do, I feel disrespected by you.”

Was It Effective?

While her mother-in-law didn’t change her behavior immediately, Emma took a stand and clearly communicated her boundaries. Assertiveness is not about controlling the other person—it’s about honoring your own values and expressing them with confidence and clarity.

Reflection Questions

Ask yourself:

  • Would you have stayed as calm as Emma did?

  • What triggers would have tempted you to argue or defend yourself?

  • How might you apply this approach in a difficult conversation in your own life?

 

What Could Emma Have Done Differently?

While Emma did well using the broken record technique, she might consider:

  • Setting a boundary ahead of time with a private conversation.

  • Having her husband support her assertiveness by backing her up in future conversations.

  • Taking time to follow up after the conversation to reaffirm her values and reinforce her boundary.

 

Final Thoughts

Assertiveness isn’t about winning—it’s about being clear, respectful, and consistent. Emma showed us that sometimes, the most powerful message you can deliver is one you refuse to back down from.

Want more examples of assertive communication in real-life situations?
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How to Deal with Anxiety: Practical Strategies to Regain Control of Your Life

How to Deal with Anxiety: Practical Strategies to Regain Control of Your Life

If you’re like me, then you know that managing anxiety can be a challenging journey—even on the best of days.

Mine always seemed to be the worst when I was trudging the aisles of the grocery store. But I finally learned the right strategies so I could manage my anxiety, keep it from derailing my life, and stop it from managing me.

Many people are experiencing elevated levels of anxiety due to current political and social uncertainty. This is an ideal time to learn supportive, life-changing skills that can help you feel safe, grounded, and in control again.

 

Understanding Anxiety

Learning to understand anxiety was a game-changer for me. It helped me realize that anxiety doesn’t mean there’s something inherently wrong with you. That awareness alone relieved a huge layer of stress.

Anxiety is a natural stress response. It can be beneficial in certain situations because it alerts us to danger and helps us pay attention. But when it becomes chronic or overwhelming, it interferes with our quality of life—and that’s when it’s time to take action.

 

Recognizing the Symptoms

Identifying your anxiety symptoms can actually help you prevent anxiety attacks before they escalate. These signals are your body’s way of asking you to pause, pay attention, and respond with care.

Common symptoms include:

  • Physical: Increased heart rate, trembling, sweating, shortness of breath, fatigue
  • Emotional: Restlessness, dread, irritability, inability to concentrate
  • Behavioral: Avoidance, compulsive behaviors, social withdrawal

 

Identifying Triggers

Understanding your personal triggers is essential. Once you know what sets off your anxiety, you can build strategies to manage or avoid those triggers.

Common triggers include:

  • Stressful life events: Job loss, toxic work environments, financial worries
  • Health issues: Chronic illness, hormonal imbalances, family history of anxiety
  • Substance use: Caffeine, alcohol, or medications that heighten anxiety
  • Environment: Noise, chaos, or lack of boundaries in daily life

Personally, I’m still sensitive to loud or overwhelming environments, and I stay alert to these conditions so I don’t become overstimulated.

 

Developing Coping Strategies

This is where transformation begins. When you commit to regular, intentional practices, anxiety becomes manageable—and even a source of wisdom.

Here are the strategies that helped me most:

 

1. Practice Mindfulness and Meditation

Mindfulness rescued me from a constant state of anxiety. It’s about staying fully present in the moment, without judgment.

Try these techniques:

  • Box Breathing: A simple breathing pattern I teach clients inside my programs
  • Body Scan: Release tension by scanning through each part of your body
  • Guided Imagery: Visualize a peaceful place to calm your nervous system

 

2. Engage in Physical Activity

Movement is medicine. It boosts endorphins and helps you reset mentally and physically.

Recommended exercises:

  • Walking, swimming, or dancing
  • Weightlifting or resistance training
  • Yoga or Tai Chi (mindful movement is key!)

 

3. Maintain a Healthy Diet

Your food choices can influence your mental health. Choose foods that regulate your mood and blood sugar.

Eat more:

  • Whole grains (oats, brown rice, quinoa)
  • Lean proteins (chicken, legumes, fish)
  • Fresh fruits and vegetables
  • Healthy fats (avocados, nuts, olive oil)
  • Avoid: Excess caffeine and alcohol

 

4. Establish a Routine

Routines bring a sense of predictability and calm. Build structure in your day for greater emotional regulation.

Include:

  • Consistent sleep and wake times
  • Meal schedules
  • Balanced work and relaxation time

 

Building a Support System

You don’t have to do this alone. Community is one of the most healing forces.

Build your support by:

  • Talking with trusted friends or family
  • Joining supportive online groups like the Superpowers Inner Circle
  • Finding a mentor or therapist

 

Practicing Self-Care

Self-care isn’t a luxury—it’s survival. It helps you fill your cup so you’re more resilient when anxiety strikes.

Try:

  • Reading, journaling, painting
  • Listening to music, taking warm baths, aromatherapy
  • Managing time with intention and boundaries

 

Managing Anxiety at Work

Workplace stress can be a huge anxiety trigger. Use these strategies to protect your peace:

  • Break tasks into small, achievable steps
  • Take regular breaks and stretch
  • Communicate openly with your team about your needs
  • Use assertiveness techniques to set boundaries

 

Long-Term Strategies

Managing anxiety is a lifelong skill set—but the more you practice, the easier it gets.

  • Keep learning about anxiety and mental health
  • Do monthly self-checks
  • Adjust strategies as needed
  • Consider support through coaching or guided programs

Why Do Some People Have More Anxiety Than Others?

Anxiety affects everyone differently. Factors include:

Genetic Factors

Some families have a biological predisposition to anxiety, due to certain genes or brain chemistry.

Environmental Factors

Early life stress, trauma, or living in high-stress environments can raise anxiety levels.

Psychological Factors

Traits like shyness, overthinking, or catastrophizing contribute to how anxiety manifests.

Physical Health

Thyroid issues, hormonal imbalances, or chronic pain can trigger anxiety responses.

Substance Use

Excessive caffeine, alcohol, or certain medications can amplify anxiety. Withdrawal from substances can worsen symptoms.

 

Conclusion

Anxiety doesn’t have to derail your life.

With the right understanding, tools, and support system, you can take control of your experience and start thriving—not just surviving.

Managing anxiety is a journey. You don’t have to walk it alone.

Explore the full range of coaching and resources at WomanSuperpowers.com and begin your path to inner calm and confidence today.

 

© D’vorah Elias 2025
https://womansuperpowers.com

 

How Anxiety Affects Relationships: Understanding the Emotional Impact

How Anxiety Affects Relationships: Understanding the Emotional Impact

Anxiety is a complex and deeply personal experience, yet its impact often extends far beyond the individual who suffers from it. When anxiety infiltrates a relationship—whether romantic, familiar, or platonic—it can create emotional distance, miscommunication, and stress that neither person fully understands at first. The person with anxiety may struggle with intrusive thoughts, overthinking, or avoidance, while their partner, friend, or family member may feel frustrated, confused, or even helpless.

If you or someone you love battles anxiety, understanding its toll on relationships is the first step toward building healthier, more compassionate connections. In this blog post, we’ll explore how anxiety affects relationships, the common challenges that arise, and how both parties can work together to heal and grow stronger.

Understanding Anxiety in Relationships

Anxiety is more than just occasional worry or stress—it’s a persistent feeling of fear, dread, or unease that can affect thoughts, emotions, and behaviors. It can stem from past trauma, learned behaviors, or even genetic predispositions. While anxiety manifests differently in everyone, common symptoms include:

  • Constant overthinking and analyzing situations
  • Fear of abandonment or rejection
  • Difficulty trusting others or feeling secure in relationships
  • Irrational worries about the future
  • Physical symptoms like restlessness, insomnia, or stomach issues

 

When these symptoms bleed into relationships, they can create misunderstandings, tension, and even resentment over time.

The Different Ways Anxiety Can Manifest in Relationships

 

Not all anxiety looks the same, and different forms of anxiety can impact relationships in unique ways:

  • Generalized Anxiety Disorder (GAD): Causes persistent worry, which can lead to overanalyzing conversations, second-guessing one’s actions, and seeking constant reassurance.
  • Social Anxiety: Makes it difficult for someone to engage in social activities, leading to avoidance or tension in group settings.
  • Attachment Anxiety: Triggers intense fears of abandonment, leading to clinginess, jealousy, or frequent arguments.
  • Panic Disorder: Causes sudden, intense anxiety attacks, which may be overwhelming for both the individual and their loved ones.

 

Recognizing these different forms can help both partners understand what’s happening and respond with compassion instead of frustration.

The Toll Anxiety Takes on Romantic Relationships

Romantic relationships require trust, communication, and emotional stability. When anxiety is present, it can disrupt these foundations in several ways:

  1. Overthinking and Insecurity

An anxious person often overanalyzes interactions, wondering, Did I say something wrong? Do they still love me? This constant self-doubt can make it difficult for them to feel safe in a relationship.

For the partner, constantly reassuring their loved one can become exhausting. They may feel as though they are walking on eggshells, afraid that anything they say or do will be misinterpreted.

  1. Fear of Abandonment and Clinginess

Many people with anxiety struggle with attachment issues, fearing their partner will leave them. This can lead to behaviors like:

  • Needing frequent reassurance (Do you still love me?)
  • Becoming overly dependent on their partner for emotional stability
  • Reacting strongly to perceived signs of distance, such as a delayed text message

For the non-anxious partner, this can feel suffocating. They may struggle to balance their independence while meeting their anxious partner’s needs.

  1. Avoidance and Emotional Withdrawal

On the other end of the spectrum, some people with anxiety cope by withdrawing emotionally. They may avoid serious discussions, struggle to open up, or push their partner away out of fear of being a burden.

This emotional distance can make the other partner feel unloved or unwanted, creating a cycle where both parties feel disconnected and frustrated.

  1. Conflict and Miscommunication

Anxiety can lead to frequent misunderstandings, especially when assumptions take over. An anxious mind may assume the worst:

  • They didn’t reply to my text. They must be mad at me.
  • They canceled our date. Maybe they don’t love me anymore.

These assumptions can lead to unnecessary arguments and emotional exhaustion for both partners.

  1. Impact on Physical Intimacy

Anxiety can also affect intimacy and physical affection. Stress and worry can reduce libido, create self-esteem issues, or make physical closeness feel overwhelming. This can leave both partners feeling disconnected.

How Anxiety Affects Friendships

Anxiety doesn’t just impact romantic relationships—it can also strain friendships. Friends may struggle to understand why an anxious person cancels plans last minute, avoids social gatherings, or seems distant.

  1. Social Avoidance

Many people with anxiety struggle with social situations, leading them to:

  • Cancel plans at the last minute.
  • Avoid answering phone calls or texts.
  • Feel guilty for not being “a good friend.”

Over time, this avoidance can cause friendships to fade, leaving the anxious person feeling even more isolated.

  1. Constant Need for Reassurance

Some people with anxiety seek validation from their friends, asking questions like:

  • Do you think I embarrassed myself?
  • Are you mad at me?

While occasional reassurance is normal, excessive seeking can become overwhelming for friends.

  1. Difficulty Opening Up

Anxiety often makes people feel like a burden, leading them to bottle up their emotions. This can create emotional distance in friendships, making it hard for friends to truly connect.

How Anxiety Affects Family Relationships

Families provide emotional support, but anxiety can strain these bonds as well.

  1. Parental Pressure and Expectations

Parents may struggle to understand their child’s anxiety, interpreting their behaviors as laziness or defiance instead of a mental health struggle. This can lead to misunderstandings and pressure to “just get over it.”

  1. Sibling Struggles

Anxiety can sometimes lead to sibling tension, especially if one sibling requires more attention due to their mental health struggles. This can create feelings of resentment or misunderstanding.

  1. Caregiver Burnout

When a parent or family member takes on a caregiving role for someone with anxiety, they may experience burnout. They might feel helpless, exhausted, or even guilty for needing space.

How to Navigate Anxiety in Relationships

Despite these challenges, relationships can thrive when both parties work together. Here are some ways to foster healthy, anxiety-aware relationships:

For the Anxious Person

  • Practice Self-Awareness: Recognize when anxiety is driving your thoughts and challenge irrational fears.
  • Communicate Openly: Let your loved ones know when you’re struggling instead of shutting down or assuming they understand.
  • Develop Coping Strategies: Try mindfulness, journaling, or therapy to manage anxious thoughts.
  • Set Realistic Expectations: Understand that no relationship is perfect, and occasional miscommunication is normal.

For the Partner, Friend, or Family Member

  • Practice Patience and Compassion: Understand that anxiety is not a choice, and respond with empathy.
  • Encourage Professional Help: If anxiety is severely impacting your loved one’s life, support them in seeking therapy or counseling.
  • Set Healthy Boundaries: Supporting someone with anxiety doesn’t mean sacrificing your own mental health. Set limits when needed.
  • Validate Their Feelings: Instead of dismissing their worries, say, I understand that this is hard for you, and I’m here to support you.

For Both People in the Relationship

  • Educate Yourself: Learn about anxiety together to foster understanding.
  • Seek Therapy if Needed: Couples or family therapy can help navigate anxiety’s impact on relationships.

Cultivate a Safe Space: Create a relationship dynamic where both people feel safe to express their emotions without judgment.

Final Thoughts

Anxiety can take a toll on relationships, but it doesn’t have to break them. When both parties work together with compassion, communication, and patience, relationships can not only survive anxiety but grow stronger because of it.

Whether you struggle with anxiety yourself or love someone who does, remember that understanding and support are the keys to building meaningful, lasting connections. With the right strategies and mutual effort, relationships can withstand anxiety’s challenges and thrive in the face of adversity.

© D’vorah Elias 2025

 womansuperpowers.com

How People Pleasing Holds Women Back in Career & Life – And How to Break Free

How People Pleasing Holds Women Back in Career & Life – And How to Break Free

Image courtesy of Etty Fidele at unsplash.com

Introduction

People-pleasing is often seen as a positive trait—after all, being kind, accommodating, and agreeable are qualities that help maintain relationships and create harmony. However, when people-pleasing becomes a woman’s default mode of operation, it can be deeply limiting and even self-destructive.

Many women are conditioned from an early age to prioritize others’ needs, to be agreeable, and to avoid conflict. This constant need for external validation can prevent them from setting boundaries pursuing their ambitions and fully embracing their true selves.

In this article, I will explore how people-pleasing holds women back, why it happens, and most importantly, how to break free from this pattern to reclaim your personal power.

Understanding People-Pleasing: What It Looks Like People-pleasing is more than just being nice. It manifests in various ways, such as:

  • Saying yes when you want to say no.
  • Apologizing excessively, even when you’ve done nothing wrong.
  • Feeling responsible for other people’s emotions.
  • Avoiding conflict at all costs.
  • Struggling with setting or enforcing boundaries.
  • Prioritizing others’ needs while neglecting your own.
  • Seeking validation and approval before making decisions.
  • Feeling guilty when prioritizing yourself.

While these behaviors may seem harmless, over time, they can erode self-confidence, create resentment, and lead to emotional exhaustion.

Why Women Are Prone to People- Pleasing

People-pleasing in women is often rooted in cultural and societal expectations. Here are some of the key reasons why women tend to fall into this pattern:

  1. Cultural Conditioning

From childhood, many girls are taught to be nurturing, selfless, and accommodating. They are praised for being “good girls” when they comply with rules and expectations, whereas assertiveness is often discouraged or labeled as being “bossy” or “difficult.” This conditioning reinforces the idea that their worth is tied to how well they meet others’ expectations.

Women are often culturally conditioned to avoid conflict through a combination of social expectations, gender roles, and reinforcement from family, media, and institutions. This conditioning manifests in several ways:

  1. Early Socialization Gender Norms
  • From a young age, girls are encouraged to be “nice,” “polite,” and “agreeable” while boys are often allowed to be more assertive.

Early socialization and gender norms play a powerful role in shaping behaviors, particularly in how women are conditioned to become people pleasers. From a young age, girls are often encouraged—both explicitly and implicitly—to be nurturing, accommodating, and self-sacrificing.

These expectations create patterns that can be difficult to break, even in adulthood. Here’s how this happens:

Reinforcement of Good Girl Behavior

  • From childhood, girls are praised for being polite, cooperative, and emotionally attuned to others’ needs.
  • Being nice and agreeable is rewarded, while assertiveness or boundary-setting can be met with disapproval.
  • This conditioning makes external validation a core part of self-worth.

The Expectation to Prioritize Others

  • Society often assigns caregiving roles to women, both emotionally and physically (e.g., being the peacemakers in families, expected to soften situations at work).
  • Girls are taught to prioritize relationships over personal desires, leading to a habitual suppression of their own needs.

Fear of Rejection Conflict

  • Women who assert themselves risk being labeled as difficult bossy, or selfish.
  • To avoid social rejection, many learn to default to appeasement, ensuring they remain likable.
  • Over time, this makes advocating for oneself feel unnatural or even guilt-inducing.

Cultural Media Influences

  • Movies, books, and societal narratives reinforce the idea that good women are selfless and nurturing.
  • Female protagonists are often portrayed as sacrificing their dreams or happiness for the sake of family, friends, or romantic relationships.
  • This perpetuates the belief that self-worth is tied to how much one gives to others.

The Double Standards in Assertiveness

  • While men are often encouraged to be bold and independent, women face backlash for the same behavior.
  • Many women internalize this double standard, learning that saying “no” or standing firm will have social consequences.
  • Girls are praised for being helpful, accommodating, and emotionally attuned to others rather than for standing their ground.
  • Punishment for aggression: When girls express anger or defiance, they are more likely to be scolded or labeled as bossy or difficult.

The Expectation to Be Caregivers and Peacemakers

  • Women are often seen as the emotional caretakers in families and workplaces, expected to maintain harmony.
  • Speaking up or engaging in conflict can be perceived as disruptive, so women may feel pressure to smooth things over rather than challenge unfairness.
  • The fear of being labeled dramatic or overreacting discourages women from asserting themselves.

How This Leads to People-Pleasing Behavior

  1. Fear of Disapproval—Women are often taught that being liked and accepted depends on their ability to keep the peace and accommodate others. Saying no can feel like a personal failure or a risk to relationships.
  2. Identity Tied to Service—Many women equate their self-worth with how much they do for others. They feel valuable only when they are giving, whether as mothers, partners, friends, or employees.
  3. Avoiding Conflict—The pressure to be the peacemaker discourages women from asserting their own needs, fearing that doing so will cause tension or upset others.
  4. Guilt and Obligation—Society often frames self-care or setting boundaries as selfish, reinforcing guilt when women prioritize themselves.

Breaking Free from People-Pleasing

  • Recognize That Your Worth Isn’t Conditional— You are valuable for who you are, not just for what you do for others.
  • Set Boundaries Without Guilt—Saying no doesn’t make you unkind; it protects your time energy, and well-being.
  • Challenge the Narrative— Caregiving and peacemaking are wonderful traits, but they should be a choice, not an expectation.
  • Embrace Discomfort—Standing up for yourself may feel uncomfortable at first, but it gets easier with practice.

The Role of Media Reinforcement

  • Movies, TV shows, and literature often depict “strong” women as cold or unlikable reinforcing the idea that assertiveness comes at the cost of likability.
  • Female characters who confront others are often portrayed as villains (e.g., bossy career women, overbearing mothers, mean girls).
  • In contrast, idealized female characters are often those who are self-sacrificing, nurturing, and agreeable.

Media reinforcement plays a significant role in shaping societal norms, especially when it comes to gender expectations. For women, media often promotes people-pleasing behaviors through subtle and overt messaging.

 Here’s how:

  1. The “Good Girl” Trope
  • From childhood, media conditions women to be agreeable, kind, and self-sacrificing.
  • Disney princesses, rom-com heroines, and sitcom moms often demonstrate extreme patience and prioritization of others’ needs.
  • Women who rebel against these norms are frequently labeled as “difficult” or “cold.”
  1. The Caregiver Narrative
  • Advertisements and TV shows frequently depict women as nurturers—mothers, wives, or helpful coworkers.
  • The expectation is that a woman’s value comes from her ability to support others, reinforcing self-sacrificing behavior.
  1. The Fear of Being Unlikable
  • Assertive or opinionated women in media are often portrayed as villains (e.g., the bossy female CEO, the crazy ex-girlfriend).
  • No one wants to be called a “bitch” because they stand up for themself.
  • Social media amplifies this by rewarding agreeable, aesthetically pleasing, and non- confrontational behavior with likes and engagement.
  1. Romanticizing Self-Sacrifice
  • Movies and books often show women bending over backward for relationships, tolerating toxic behavior, and putting others’ happiness first.
  • This reinforces the belief that love and acceptance require self-abandonment.
  1. The “Effortless Perfection” Standard
  • Women are expected to handle work, family, and personal lives flawlessly without complaint.
  • The idea that saying “no” or setting boundaries is selfish is heavily implied in both professional and personal media narratives.
  1. The Media’s Reaction to Outspoken Women
  • Strong women in politics, entertainment, or business often face scrutiny and are called aggressive or too much.
  • This sends the message that women should be palatable and agreeable to be accepted.

How to Break Free from Media Reinforcement

  • Media Literacy—Recognize these patterns and question them.
  • Representation Matters—Seek out stories that highlight independent, boundary-setting women.
  • Reclaim the Narrative—Support and create media that empowers women to prioritize themselves.
  • Set Boundaries—Normalize saying “no” without guilt.
  • Workplace Professional Expectations Sabotage Women All the Time
  • Assertive women in the workplace often face the double bind: If they are too accommodating, they may be overlooked, but if they are too assertive, they may be seen as unlikeable or aggressive.
  • Studies show that women who negotiate for higher salaries or promotions often face backlash, discouraging them from advocating for themselves.
  • Many professional environments reward collaboration and diplomacy over direct confrontation, further reinforcing this behavior in women.

Unspoken Rules: Gender Norms

  • Women are often expected to be agreeable, accommodating, and nurturing in professional settings.
  • Assertiveness in men is seen as leadership, but in women, it can be misinterpreted as aggression or being difficult.
  • This pressure leads many women to prioritize harmony over their own needs, making it harder to say no or set boundaries.

The Pressure to Be ‘Likeable’

  • Career success isn’t just about competence—it’s about relationships.
  • Women are often socialized to seek approval and avoid conflict, making them more likely to over-apologize, take on extra work, and suppress their true opinions to maintain workplace harmony.

Fear of Backlash

  • When women set boundaries, they risk being perceived as cold, uncooperative, or not a team player.
  • The fear of damaging their reputation or career growth makes many women opt for people- pleasing behaviors over self-advocacy.

Unequal Workloads: Emotional Labor

  • Women are more likely to be voluntold for tasks like note-taking, planning events, or mentoring new employees—roles that don’t lead to promotions.
  • They often take on emotional labor, providing emotional support to coworkers, which can be exhausting and unrecognized.

The Classic Double Bind: Competent vs. Likeable

  • If a woman is too accommodating, she’s overlooked.
  • If she’s too assertive, she’s disliked.
  • This double bind forces many women into a middle ground of people-pleasing to avoid negative consequences.

Burnout  Resentment

  • Constantly meeting expectations at the expense of personal well-being leads to exhaustion and frustration.
  • The need to always be agreeable and available can erode confidence and personal fulfillment.
  • Fear of Social Backlash
  • Women are often conditioned to value relationships over personal needs, leading them to avoid conflict to maintain friendships, romantic relationships, or professional connections.
  • The fear of being ostracized, disliked, or called difficult makes many women hesitant to stand up for themselves.
  • There’s often an unspoken rule that women should be emotionally available and accommodating to others, even at their own expense.

The Role of Patriarchy Power Dynamics

  • Societies with patriarchal structures often discourage women from challenging authority(whether that be in the family, workplace, or government).
  • Women who challenge norms may face greater scrutiny or punishment than men in similar situations.
  • Gendered expectations about who should hold power make it harder for women to be taken seriously when they assert themselves.

Fear of Rejection and Judgment

Women who engage in people-pleasing often do so out of fear—fear of not being liked, of being seen as difficult, or of losing relationships. Society has historically valued women who are agreeable and easy to get along with, making it harder for them to assert themselves without feeling guilt or anxiety.

Gender Expectations in the Workplace

In professional settings, women are often expected to be team players, take on extra work, and manage interpersonal relationships. If they set firm boundaries, they risk being perceived as cold or uncooperative. This double standard makes it difficult for women to advocate for themselves, ask for raises, or asserts their ideas confidently.

The Desire to Avoid Conflict

Many women associate conflict with negativity and discomfort, leading them to suppress their true feelings to maintain peace. However, avoiding conflict often means suppressing one’s own needs which can lead to long-term frustration and burnout.

Perfectionism and the Need to Be Liked

Women who struggle with perfectionism often seek approval as a way to validate their worth. They may fear that if they are not constantly accommodating, they will disappoint others or fail to meet expectations, reinforcing a cycle of people-pleasing.

How People-Pleasing Holds Women Back

While people-pleasing may provide short-term benefits like social approval and avoiding conflict, it has long-term negative consequences. Here’s how it limits women:

  1. Lack of Boundaries Leads to Burnout

When women consistently put others first, they often neglect their own needs. This can lead to physical and emotional exhaustion, stress, and even resentment. Without boundaries, they may find themselves overcommitted and struggling to balance personal and professional responsibilities.

  1. Suppressing One’s True Self

Constantly shaping oneself to meet others’ expectations can lead to a loss of identity. Women may find themselves unsure of what they truly want, as they have spent so much time prioritizing others.

  1. Difficulty Advancing in Careers

In the workplace, people-pleasers often take on extra work without recognition, hesitate to ask for promotions, and avoid advocating for themselves. This can result in missed opportunities and stagnant career growth.

  1. Increased Anxiety and Self-Doubt

The pressure to please everyone can lead to chronic stress, self-doubt, and anxiety. Women who rely on external validation may struggle with decision-making, fearing that any wrong move will disappoint someone.

  1. Unfulfilling Relationships

People-pleasing often results in one-sided relationships where a woman gives more than she receives. Over time, this can lead to feelings of resentment, emotional exhaustion, and dissatisfaction in personal connections.

Breaking Free from People-Pleasing

Overcoming people-pleasing requires conscious effort, self-awareness, and a willingness to prioritize one’s own needs. Here are actionable steps to break free from this cycle:

  1. Identify Your People-Pleasing Triggers

Pay attention to situations where you feel compelled to please others. Is it at work? In social settings?

With family? Understanding your triggers helps you recognize patterns and begin making intentional changes.

  1. Practice Saying No

Saying no is one of the most powerful ways to reclaim your time and energy. Start small by declining minor requests and gradually build up to setting firmer boundaries. Remember, “No” is a complete sentence.

  1. Set and Communicate Boundaries

Healthy boundaries are essential for self-respect. Be clear about what you will and won’t tolerate. 

For example, if a colleague constantly asks you to take on extra work, firmly state your limits: “I can’t take on this task right now, but I appreciate you thinking of me.”

  1. Challenge the Need for External Validation

Begin to trust your own judgment rather than seeking approval from others. Ask yourself, “Am I doing this because I genuinely want to, or because I want to be liked?”

  1. Get Comfortable with Discomfort

Asserting yourself may initially feel uncomfortable, but it gets easier with practice remind yourself that disappointing others is not the same as being unkind. Prioritizing your well-being is not selfish—it’s necessary.

  1. Surround Yourself with Supportive People

Surrounding yourself with people who respect your boundaries and encourage your growth makes it easier to let go of people-pleasing tendencies. Seek out relationships where mutual respect and authenticity is valued.

  1. Work on Self-Worth and Self-Compassion

People-pleasing often stems from a lack of self-worth. Engage in practices that build self-esteem, such as affirmations, therapy, journaling, or mindfulness. Remind yourself that your value is not determined by how much you do for others.

Conclusion

Breaking free from people-pleasing is a journey of self-discovery and empowerment. Women who learn to set boundaries, prioritize their own needs, and trust their instincts to find greater fulfillment, confidence, and success.

By challenging the deeply ingrained belief that we must always please others, we create space for personal growth, authenticity, and true self-love. It’s time for women to reclaim their power and live unapologetically, no longer bound by the need for approval.

Assertiveness Skills Training can turn a people pleaser into a self-confident woman who is not afraid to say NO!

© D’vorah Elias 2025

How Dialectical Behavior Therapy Helps Regulate Emotions: DBT Explained Simply

How Dialectical Behavior Therapy Helps Regulate Emotions: DBT Explained Simply

Unlocking Emotional Balance Through Dialectical Behavior Therapy (DBT)

Emotions: The Compass of Our Lives

Emotions shape every aspect of our human experience—they guide decisions, influence relationships, and frame daily life. Yet, for many, managing emotions, especially when they feel overwhelming, can be a challenge. Dialectical Behavior Therapy (DBT) offers hope and practical strategies to navigate emotional dysregulation. In this blog, we explore what DBT is, how it works, and how it empowers individuals to achieve emotional balance.

What is Dialectical Behavior Therapy (DBT)?

DBT was developed in the late 1980s by Dr. Marsha Linehan to treat individuals with Borderline Personality Disorder (BPD). Over the years, its effectiveness has expanded to address conditions such as:

  • Depression
  • Anxiety
  • Post-Traumatic Stress Disorder (PTSD)
  • Eating Disorders

DBT blends cognitive-behavioral techniques with mindfulness practices, emphasizing acceptance and change. The term “dialectical” refers to balancing opposites: accepting one’s current situation while working to change behaviors contributing to emotional distress.

Emotional Dysregulation: A Common Struggle

Emotional dysregulation occurs when individuals struggle to manage their emotional experiences in a way that aligns with their values. Common signs include:

  • Intense reactions to minor triggers
  • Difficulty calming down when upset
  • Chronic feelings of emptiness or sadness
  • Impulsive behaviors driven by emotions
  • Relationship challenges due to emotional volatility

For those dealing with these issues, emotions can feel overpowering, leading to significant consequences in personal and professional life.

The Four Pillars of DBT

DBT is structured around four modules, each providing essential tools for emotional regulation:

1. Mindfulness

Mindfulness lays the foundation by teaching individuals to observe and accept their emotions without judgment.

  • Key Skills:
    • Observe, describe, and participate mindfully.
    • Practice non-judgmentally and effectively.

2. Distress Tolerance

This module provides strategies to endure emotional pain without resorting to harmful behaviors.

  • Example Skill: TIP (Temperature, Intense Exercise, Paced Breathing, Progressive Relaxation)
    • Cool down physically to calm overwhelming emotions.
    • Use physical activity to redirect emotional energy.
    • Engage in deep, paced breathing to promote relaxation.

3. Emotion Regulation

The core of emotional balance, this module helps individuals understand and manage their emotions effectively.

  • Example Skill: ABC PLEASE
    • A: Accumulate positive experiences.
    • B: Build mastery in confidence-boosting activities.
    • C: Cope ahead for challenges.

4. Interpersonal Effectiveness

This module focuses on communication skills, setting boundaries, and maintaining healthy relationships.

  • Example Skill: DEAR MAN
    • D: Describe
    • E: Express
    • A: Assert
    • R: Reinforce
    • M: Stay mindful
    • A: Appear confident
    • N: Negotiate

How DBT Empowers Emotional Regulation

1. Identifying and Naming Emotions

Understanding and labeling emotions reduces their intensity and allows for greater control.

2. Reducing Vulnerability

Skills like ABC PLEASE create a stable emotional foundation by focusing on physical and mental well-being.

3. Balancing Acceptance and Change

DBT encourages acceptance of reality while empowering individuals to build healthier habits.

4. Practicing Mindful Responses

Mindfulness creates a “pause” between emotional triggers and reactions, fostering intentional responses.

5. Building a Life Worth Living

DBT emphasizes not just minimizing negativity but actively cultivating positive experiences.

Real-Life Applications of DBT

  • Managing Anger:
    Use mindfulness and the STOP skill (Stop, Take a step back, Observe, Proceed mindfully) to avoid impulsive reactions.
  • Coping with Sadness:
    Engage in distress tolerance skills, such as self-soothing or opposite action, to counteract negative emotions.
  • Navigating Anxiety:
    Practice paced breathing and cope ahead by preparing for challenging situations.

DBT in Unique Settings: Helping Inmates in Prisons

DBT has been adapted for correctional facilities to address anger management, emotional regulation, and interpersonal effectiveness. Studies have shown:

  • Reduced aggression
  • Improved coping skills
  • Lower recidivism rates

Who Can Benefit from DBT?

While initially developed for BPD, DBT benefits anyone facing:

  • Chronic emotional dysregulation
  • Impulsivity or self-harming behaviors
  • Intense interpersonal conflicts
  • Anxiety, depression, or trauma-related challenges

Takeaways and Next Steps

DBT offers a structured approach to reclaiming control over emotions. It empowers individuals to:

  • Build stronger relationships
  • Enhance coping skills
  • Reduce self-destructive behaviors

If you or a loved one could benefit from DBT, consider seeking professional guidance or joining a support group. For more information, visit womansuperpowers.com.

DBT saved my life. This is more than a therapy—it’s a pathway to emotional freedom and resilience.

© D’vorah Elias 2025