https://www.nytimes.com/guides/year-of-living-better/how-to-stand-up-for-yourself

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How to Stand Up for Yourself

By Catherine Saint Louis

Illustrations by Alice Mollon

No one sets out to be a doormat. Yet some people are chronically passive, always putting other’s needs before their own. These are the folks who end up babysitting for an acquaintance instead of going to their yoga class. In the long run, being unable to express what you want is a recipe for perpetual dissatisfaction, because your needs always end up on the back burner. The good news is people can learn to ask for the things they want at home, at work and even at a local restaurant when you get a burnt steak and want a new one. Read on to discover how. 

Be Assertive, Not Aggressive

You can stand up for yourself without resorting to bullying.