Self-Observation: Begin by observing your thoughts and feelings without judgment. Recognize what triggers your emotions and consider how these relate to your needs.

Identify Needs: Reflect on universal human needs (such as safety, connection, and autonomy). Identify which of these needs are not being met when you experience certain feelings.

Express Feelings: Learn to articulate your feelings honestly and clearly. Use “I feel” statements to convey your emotions, linking them directly to your unmet needs.

Request Clarity: Once you understand your own needs and feelings, strive to communicate this to others. Make specific, actionable requests instead of vague statements. For example, instead of saying, “I need help,” specify, “Would you be willing to help me with this task?”

Practice Empathy: When engaging with others, strive to listen actively. Acknowledge their feelings and needs, which can help create a safe space for open communication.