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Communication Styles: Passive, Aggressive, and Assertive

Recognize communication patterns and build the skills for assertive self-expression

RelationshipsInfo SheetFree ResourceLast reviewed April 2026

Communication Styles: Passive, Aggressive, and Assertive

Recognize communication patterns and build the skills for assertive self-expression

Communication Styles: Passive, Aggressive, and Assertive

Recognize communication patterns and build the skills for assertive self-expression

The way we communicate shapes the quality of our relationships, our self-esteem, and how effectively our needs get met. Assertiveness training describes three primary communication styles: passive, aggressive, and assertive (Alberti & Emmons, 2017). Most people default to one style but can learn to shift toward assertive communication, which tends to lead to healthier relationships and well-being.

Passive Communication

Core Pattern: A passive communicator puts other people's needs and feelings first and plays down or ignores their own. They often avoid conflict at all costs, even when doing so causes resentment or self-neglect.Example: A coworker repeatedly takes credit for your ideas in meetings. Instead of speaking up, you say nothing and tell yourself it does not matter.
Behavioral Signs: Quiet or apologetic tone, difficulty saying no, avoiding eye contact, deferring decisions to others, frequent use of qualifiers such as 'I guess' or 'it doesn't matter,' and difficulty identifying or expressing personal needs.Example: When asked where to eat, you always say 'I don't care, whatever you want,' even when you have a clear preference.
Long-Term Consequences: Chronic passive communication can lead to accumulated resentment, damaged self-worth, and relationships where others are unaware of your true feelings or needs. Low assertiveness is also linked to a wide range of clinical problems (Speed et al., 2018).Example: After years of never voicing your needs, you may feel invisible in your relationships and unsure why you feel so drained and unappreciated.

Aggressive Communication

Core Pattern: An aggressive communicator expresses their needs, wants, and feelings at the expense of others. They use intimidation, criticism, blame, or hostility to dominate interactions and get their way.Example: Your partner forgets to pick up groceries. You respond with 'You never do anything right. I can't count on you for the simplest thing.'
Behavioral Signs: Raised voice, interrupting, pointing or invading personal space, making demands rather than requests, using 'you always' or 'you never' statements, name-calling, and refusing to listen to the other person's perspective.Example: During a disagreement, you talk over the other person, roll your eyes, and say 'That's ridiculous' before they finish speaking.
Long-Term Consequences: Aggressive communication erodes trust, creates fear and defensiveness in others, damages relationships, and often produces guilt or shame in the aggressor once the interaction has passed.Example: After yelling at your child for a minor mistake, you feel guilty and realize they now seem nervous around you when they make errors.

Assertive Communication

Core Pattern: An assertive communicator expresses their own needs, feelings, and boundaries clearly and respectfully while also acknowledging and respecting the other person's perspective. The aim of assertiveness is honest, mutual communication rather than winning.Example: Your friend cancels plans at the last minute for the third time. You say, 'I value our friendship, and when plans get canceled repeatedly, I feel disappointed and unimportant. Can we find a time that works reliably for both of us?'
Behavioral Signs: Calm and steady tone, direct eye contact, use of 'I' statements, active listening, willingness to compromise, setting clear boundaries, and expressing feelings without blame or judgment.Example: You maintain a steady voice and say, 'I need some quiet time after work to recharge. Can we talk about this in an hour?'
Why It Works: Assertive communication reduces interpersonal conflict, increases the likelihood that your needs are met, strengthens self-respect, and models healthy communication for others. In a controlled study of high school students, assertiveness training lowered stress, anxiety, and depression (Eslami et al., 2016), and a review of decades of research calls it a valuable treatment across many kinds of problems (Speed et al., 2018).Example: After practicing assertiveness, a person might notice that their partner actually responds more positively because the conversation feels respectful rather than accusatory.

Building Assertive Communication Skills

  1. Use 'I' statements to express how you feel and what you need: 'I feel [emotion] when [situation] because [reason]. I would like [request].'
  2. Practice saying no without excessive explanation or apology. A simple 'I'm not able to do that this time' is a complete response.
  3. Prepare for difficult conversations by identifying your key message ahead of time and practicing it aloud.
  4. Listen actively before responding. Reflect back what the other person said to confirm understanding before sharing your perspective.
  5. Accept that assertiveness may feel uncomfortable at first, especially if you have a long history of passive or aggressive patterns. Discomfort is a sign of growth, not a sign of failure.
  6. Start with low-stakes situations, such as stating a restaurant preference or declining an optional invitation, and gradually work toward higher-stakes conversations.

References

  • Alberti, R., & Emmons, M. (2017). Your perfect right: Assertiveness and equality in your life and relationships (10th ed.). Impact Publishers.
  • Eslami, A. A., Rabiei, L., Afzali, S. M., Hamidizadeh, S., & Masoudi, R. (2016). The effectiveness of assertiveness training on the levels of stress, anxiety, and depression of high school students. Iranian Red Crescent Medical Journal, 18(1), Article e21096. https://doi.org/10.5812/ircmj.21096
  • Speed, B. C., Goldstein, B. L., & Goldfried, M. R. (2018). Assertiveness training: A forgotten evidence-based treatment. Clinical Psychology: Science and Practice, 25(1), Article e12216. https://doi.org/10.1111/cpsp.12216

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Common Questions

What is the Communication Styles: Passive, Aggressive, and Assertive worksheet?

The way we communicate shapes the quality of our relationships, our self-esteem, and how effectively our needs get met. Assertiveness training describes three primary communication styles: passive, aggressive, and assertive (Alberti & Emmons, 2017).

How do I use the Communication Styles: Passive, Aggressive, and Assertive worksheet?

Read through this resource to learn key concepts. Share with your therapist or use as a study reference. You can print this sheet or bookmark it for quick access later.

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