Learning to communicate assertively begins with identifying where one is on the continuum of aggression, assertiveness and passivity as well as recognizing passive/aggressive behaviors. It includes the practice of saying what you mean, meaning what you say and not being mean when you say it. Using CBT (Cognitive Behavioral Therapy) and Mindfulness you learn to observe your own words, actions and behaviors and determine if they are serving you while acquiring tools and skills to change them, resulting in better outcomes.