Melody Wilding, LMSW

The assertiveness formula is a simple 3-part framework to express yourself. Situation: Describe facts or behavior you'd like to address. Feeling: Express your stance using an "I" statement Need: State what you need or want to happen in order to resolve the situation. For example, say a colleague interrupts you while you are speaking. You can use the assertiveness formula to communicate your concerns effectively: Situation: "When you interrupt me while I'm speaking in a meeting..." Feeling: "I feel disrespected and frustrated because I am not able to finish my thoughts..." Need: "I would appreciate it if you could wait until I have finished speaking before adding your comments."

There’s 6 areas of self-care: 1. Physical self-care – includes exercise, eating well, hydrating, taking a sick day, and getting enough sleep. 2. Emotional self-care - acknowledging, honoring, accepting your feelings, setting boundaries, and saying no. 3. Spiritual self-care broadly - any ritual or practice that connects you to your higher self like meditation, time in nature, and journaling. 4. Intellectual self-care - reading a book or listening to podcasts also falls under this category. 5. Social self-care - building relationships and making connections. 6. Safety and security self-care - Taking care of your finances and planning your career path

It's tempting to take on extra work in an effort to be helpful and serve others. First, assess whether the project will contribute to your development in a meaningful way. If not, and your primary job responsibilities would suffer, then it’s wise to decline. Start with gratitude. You can share that while you’re excited to be considered for the opportunity, it’s not something you can take on at the moment given your other demands. This strategy, known as a relational account, involves referencing your commitment to other people, and has been shown to communicate care and help you project conscientiousness.

Highly sensitive professionals may be more susceptible to empathy fatigue due to the unique way in which they process emotions and interact with the world around them. These individuals pick up on more stimuli in the environment (such as clients' body language and facial expressions). Not only do the brains of highly sensitive people notice and attune to the emotions of others, but they also process more deeply. While being intuitive, empathetic, and attuned to the needs of others can be assets, these same qualities can also make highly sensitive professionals more vulnerable to the negative effects of prolonged exposure to suffering.