{"id":9542,"date":"2019-10-04T16:50:39","date_gmt":"2019-10-04T16:50:39","guid":{"rendered":"http:\/\/staging.drjotisamra.com\/wp\/?p=9542"},"modified":"2019-10-14T02:54:23","modified_gmt":"2019-10-14T02:54:23","slug":"learning-to-say-no-5-steps-to-become-more-assertive","status":"publish","type":"post","link":"https:\/\/staging.drjotisamra.com\/wp\/blog\/learning-to-say-no-5-steps-to-become-more-assertive\/","title":{"rendered":"Learning to Say No: 5 Steps to Become More Assertive"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; fullwidth=&#8221;on&#8221; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;||||false|false&#8221; bottom_divider_style=&#8221;curve2&#8243; bottom_divider_color=&#8221;#FFFFFF&#8221; fb_built=&#8221;1&#8243; _i=&#8221;0&#8243; _address=&#8221;0&#8243;][et_pb_fullwidth_header title=&#8221;Learning to Say No: 5 Steps to Become More Assertive&#8221; subhead=&#8221;Dr. Joti Samra&#8221; text_orientation=&#8221;center&#8221; button_one_text=&#8221;RELATIONSHIPS&#8221; button_one_url=&#8221;\/RELATIONSHIPS&#8221; content_max_width=&#8221;60%&#8221; content_max_width_phone=&#8221;100%&#8221; content_max_width_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;3.29.3&#8243; title_font=&#8221;Montserrat|600|||||||&#8221; title_text_align=&#8221;center&#8221; title_font_size=&#8221;43px&#8221; content_font=&#8221;Montserrat||||||||&#8221; subhead_font=&#8221;Montserrat||||||||&#8221; subhead_text_align=&#8221;center&#8221; subhead_font_size=&#8221;16px&#8221; background_enable_color=&#8221;off&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_start=&#8221;rgba(0,0,0,0)&#8221; background_color_gradient_end=&#8221;rgba(0,0,0,0.4)&#8221; background_color_gradient_type=&#8221;radial&#8221; background_color_gradient_direction_radial=&#8221;right&#8221; background_color_gradient_overlays_image=&#8221;on&#8221; background_image=&#8221;http:\/\/staging.drjotisamra.com\/wp\/wp-content\/uploads\/2019\/10\/adult-communication-diversity-1181719.jpg&#8221; custom_button_one=&#8221;on&#8221; button_one_text_size=&#8221;14px&#8221; button_one_border_radius=&#8221;5px&#8221; button_one_letter_spacing=&#8221;2px&#8221; button_one_font=&#8221;Montserrat|||on|||||&#8221; button_one_custom_padding=&#8221;5px||5px||true|false&#8221; custom_padding=&#8221;150px||150px||true|false&#8221; hover_enabled=&#8221;0&#8243; title_font_size_last_edited=&#8221;on|desktop&#8221; _i=&#8221;0&#8243; _address=&#8221;0.0&#8243;]<\/p>\n<p>October 4, 2019<\/p>\n<p>[\/et_pb_fullwidth_header][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; fullwidth=&#8221;on&#8221; _builder_version=&#8221;3.22&#8243; module_alignment=&#8221;center&#8221; saved_tabs=&#8221;all&#8221; fb_built=&#8221;1&#8243; _i=&#8221;1&#8243; _address=&#8221;1&#8243;][et_pb_fullwidth_menu menu_id=&#8221;1108&#8243; fullwidth_menu=&#8221;off&#8221; active_link_color=&#8221;#602a75&#8243; _builder_version=&#8221;3.29.3&#8243; menu_font=&#8221;|700|||||||&#8221; menu_text_color=&#8221;rgba(96,42,117,0.75)&#8221; menu_font_size=&#8221;16px&#8221; text_orientation=&#8221;center&#8221; _i=&#8221;0&#8243; _address=&#8221;1.0&#8243;][\/et_pb_fullwidth_menu][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Tour CTA &#038; Information Section&#8221; _builder_version=&#8221;3.22&#8243; custom_padding=&#8221;50px|0px|54px|0px|false|false&#8221; fb_built=&#8221;1&#8243; bb_built=&#8221;1&#8243; _i=&#8221;2&#8243; _address=&#8221;2&#8243;][et_pb_row column_structure=&#8221;1_4,1_2,1_4&#8243; use_custom_gutter=&#8221;on&#8221; _builder_version=&#8221;3.29.3&#8243; max_width=&#8221;1260px&#8221; _i=&#8221;0&#8243; _address=&#8221;2.0&#8243;][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;0&#8243; _address=&#8221;2.0.0&#8243;][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;1&#8243; _address=&#8221;2.0.1&#8243;][et_pb_text ul_position=&#8221;inside&#8221; ul_item_indent=&#8221;60px&#8221; ol_item_indent=&#8221;14px&#8221; _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Noto Sans||||||||&#8221; text_font_size=&#8221;17px&#8221; text_line_height=&#8221;2em&#8221; link_font=&#8221;||||||||&#8221; ul_font=&#8221;||||||||&#8221; ol_font=&#8221;||||||||&#8221; quote_font=&#8221;||||||||&#8221; header_font=&#8221;Montserrat||||||||&#8221; header_2_font=&#8221;Montserrat|600|||||||&#8221; header_2_font_size=&#8221;20px&#8221; header_2_line_height=&#8221;2.2em&#8221; header_3_font=&#8221;Montserrat|600|||||||&#8221; header_3_text_color=&#8221;#000000&#8243; header_3_font_size=&#8221;18px&#8221; header_4_font=&#8221;Montserrat||on||||||&#8221; header_4_font_size=&#8221;16px&#8221; header_4_line_height=&#8221;1.6em&#8221; header_5_font=&#8221;Montserrat|300|||||||&#8221; header_5_text_color=&#8221;#474747&#8243; header_5_font_size=&#8221;17px&#8221; header_5_line_height=&#8221;2em&#8221; width=&#8221;100%&#8221; _i=&#8221;0&#8243; _address=&#8221;2.0.1.0&#8243;]<\/p>\n<p>As humans, we ultimately want to get our needs met. However, when these needs require us to set boundaries, say no or make requests of other people, it becomes more difficult. Many of us struggle with being assertive, communicating assertively, and saying no.<\/p>\n<h2>What does it mean to be assertive?<\/h2>\n<p>Assertiveness is being able to respectfully communicate your ideas, feelings, and needs, while at the same time balancing the needs of others. Assertive behaviour is quite different from passive behaviour (not standing up for your rights, or not expressing your needs and feelings) and aggressive behaviour (pushing for your own needs at the expense of others, or not allowing others to express their needs).<\/p>\n<p>There are many factors that contribute to the challenges we experience with being assertive, including:<\/p>\n<ul>\n<li><strong>Our upbringing.<\/strong> Growing up in a home where you were not permitted to express your needs, or if those requests were met with an aggressive, dominating or abusive response, chances are over time a person learns to quiet their own voice.<\/li>\n<li><strong>Values.<\/strong> If a person places a strong value on \u201cmaintaining the peace\u201d when it comes to relationships, they may (incorrectly) view an expression of their needs as being incompatible to that end goal.<\/li>\n<li><strong>Personality.<\/strong> People who are shy and introverted may find it harder to voice desires in interpersonal situations.<\/li>\n<li><strong>Societal stereotypes and cultural expectations.<\/strong> These also factor in \u2013 for example, women often have a harder time being assertive in some situations than men, and individuals from certain cultural and ethnic backgrounds, such as Asian and Southeast Asian cultures, may be taught that being assertive is a non-desirable trait.<\/li>\n<\/ul>\n<h2>Learning how to say \u2018no\u2019<\/h2>\n<p>So, what can you do? Here are five steps that can help you build your assertiveness and get a little more adept and knowing how to say \u2018no\u2019:<\/p>\n<p><strong>1. Identify the situations in which you would like to be more assertive.<\/strong> Being able to anticipate the scenarios where you would like to change your behaviour is the first step.<\/p>\n<p><strong>2. Identify personal barriers.<\/strong> Think about the reasons it is hard to say no, and ask yourself if those assumptions are valid and accurate. Challenging the thoughts that interfere with your ability to say no can help you move forward; for example, if you believe that saying no makes you difficult to get along with, ask yourself if that is really true, and find other pieces of evidence that are incompatible with that belief.<\/p>\n<p><strong>3. Specifically articulate what you would like to say and think about why that is important to you.<\/strong> One of the hardest things about saying no is that \u201cno\u201d alone doesn\u2019t capture the spirit of why you need to be assertive, and it can sometimes come across as rude. So, if you have made plans with a friend to see a show on Sunday night, rather than just saying \u201cno,\u201d add in the reason: \u201cI\u2019d love to see you, but I\u2019m going to have to decline. I\u2019ve realized I really need to get a decent night\u2019s sleep before the work week starts, otherwise, I\u2019m wrecked for the day! How does the Tuesday early show sound?\u201d<\/p>\n<p><strong>4. Get feedback from a trusted friend.<\/strong> Receiving an objective opinion on how you want to communicate your needs can help you reshape your words\/messaging if needed. Ask for feedback on your words, tone, and posturing. Non-verbal communication is hands down the most important part of how we communicate. Amy Cuddy\u2019s TED talk on body language is one of my favourites and I\u2019d suggest a watch!<\/p>\n<p><strong>5. Practice, practice, practice!<\/strong> Visualize yourself saying no, practice in front of the mirror, and try it out in neutral situations that have a low risk for harm (with wait staff at a restaurant, a sales clerk at a store). Practice makes perfect, and part of the challenge is just becoming comfortable saying words that may feel unfamiliar to you.<\/p>\n<p>Then, go give it a try. Try saying no in situations that matter to you \u2013 you will probably learn very quickly that the sky will not fall down once you begin asserting your needs. The only qualification is that if you have taken a very passive role in certain relationships, it may take others a little bit of getting used to the new you. But people often feel better about themselves when they are assertive. On this note, I\u2019d like to qualify that if you are in an abusive relationship, or relationship that has the potential for abuse, assertive behaviour is not recommended. In this situation, seek out professional help and advice on how to proceed.<\/p>\n<p>Remember, being assertive is not incompatible with being kind or empathetic. Good luck with practicing being assertive!<br \/>\n &nbsp;<\/p>\n<h4><i><span style=\"font-weight: 400;\">Editor\u2019s Note: This post was originally published as part of a Globe and Mail \u201cAsk the Psychologist\u201d column authored by Dr. Samra, and has been edited and updated. <\/span><\/i><\/h4>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;20px|15px|20px|15px|true|true&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;rgba(96,42,117,0.05)&#8221; _i=&#8221;2&#8243; _address=&#8221;2.0.2&#8243;][et_pb_text _builder_version=&#8221;3.29.3&#8243; header_2_font=&#8221;Montserrat|700|||||||&#8221; header_2_font_size=&#8221;20px&#8221; custom_margin=&#8221;||30px|||&#8221; _i=&#8221;0&#8243; _address=&#8221;2.0.2.0&#8243;]<\/p>\n<h2>Related Posts<\/h2>\n<p>[\/et_pb_text][et_pb_blurb title=&#8221;Related Post 1&#8243; _builder_version=&#8221;3.29.3&#8243; header_level=&#8221;h5&#8243; header_font=&#8221;Montserrat|700|||||||&#8221; header_font_size=&#8221;14px&#8221; _i=&#8221;1&#8243; _address=&#8221;2.0.2.1&#8243;]<\/p>\n<p>Your content goes here. This is where your content goes. Please enter content here.<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Related Post 2&#8243; _builder_version=&#8221;3.29.3&#8243; header_level=&#8221;h5&#8243; header_font=&#8221;Montserrat|700|||||||&#8221; header_font_size=&#8221;14px&#8221; _i=&#8221;2&#8243; _address=&#8221;2.0.2.2&#8243;]<\/p>\n<p>Your content goes here. This is where your content goes. Please enter content here.<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Related Post 3&#8243; _builder_version=&#8221;3.29.3&#8243; header_level=&#8221;h5&#8243; header_font=&#8221;Montserrat|700|||||||&#8221; header_font_size=&#8221;14px&#8221; _i=&#8221;3&#8243; _address=&#8221;2.0.2.3&#8243;]<\/p>\n<p>Your content goes here. This is where your content goes. Please enter content here.<\/p>\n<p>[\/et_pb_blurb][et_pb_signup mailchimp_list=&#8221;Newsletter opt-in|c8e0acfdba&#8221; first_name_field=&#8221;off&#8221; last_name_field=&#8221;off&#8221; title=&#8221;Subscribe to our newsletter!&#8221; description=&#8221;<\/p>\n<p>We put out great content every week, so make sure to sign up below.<\/p>\n<p>&#8221; _builder_version=&#8221;3.29.3&#8243; header_font=&#8221;|800|||||||&#8221; header_font_size=&#8221;22px&#8221; header_line_height=&#8221;1.2em&#8221; background_color=&#8221;#602a75&#8243; custom_button=&#8221;on&#8221; button_text_size=&#8221;18px&#8221; button_font=&#8221;|600|||||||&#8221; button_icon=&#8221;%%20%%&#8221; max_width=&#8221;100%&#8221; border_radii=&#8221;on|5px|5px|5px|5px&#8221; fields_text_shadow_style=&#8221;none&#8221; global_module=&#8221;8966&#8243; saved_tabs=&#8221;all&#8221; _i=&#8221;0&#8243; _address=&#8221;2.0.2.4&#8243;][\/et_pb_signup][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;Recent Travels&#8221; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;80px|0px|30px|0px|false|false&#8221; top_divider_style=&#8221;wave&#8221; top_divider_color=&#8221;rgba(96,42,117,0.1)&#8221; top_divider_height=&#8221;60px&#8221; top_divider_flip=&#8221;vertical&#8221; bottom_divider_color=&#8221;rgba(96,42,117,0.1)&#8221; bottom_divider_height=&#8221;50px&#8221; bottom_divider_flip=&#8221;horizontal&#8221; fb_built=&#8221;1&#8243; bb_built=&#8221;1&#8243; _i=&#8221;3&#8243; _address=&#8221;3&#8243;][et_pb_row _builder_version=&#8221;3.25&#8243; custom_padding=&#8221;|||&#8221; _i=&#8221;0&#8243; _address=&#8221;3.0&#8243;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;3.25&#8243; custom_padding=&#8221;|||&#8221; _i=&#8221;0&#8243; _address=&#8221;3.0.0&#8243; custom_padding__hover=&#8221;|||&#8221;][et_pb_text _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Noto Sans||||||||&#8221; text_font_size=&#8221;17px&#8221; text_line_height=&#8221;2em&#8221; link_font=&#8221;||||||||&#8221; ul_font=&#8221;||||||||&#8221; ol_font=&#8221;||||||||&#8221; quote_font=&#8221;||||||||&#8221; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;Noto Serif|700|||||||&#8221; header_2_font_size=&#8221;44px&#8221; header_2_line_height=&#8221;1.5em&#8221; text_orientation=&#8221;center&#8221; max_width=&#8221;800px&#8221; module_alignment=&#8221;center&#8221; header_2_font_size_phone=&#8221;34px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; _i=&#8221;0&#8243; _address=&#8221;3.0.0.0&#8243;]<\/p>\n<h2>Related Posts<\/h2>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_3,1_3,1_3&#8243; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;1&#8243; _address=&#8221;3.1&#8243;][et_pb_column type=&#8221;1_3&#8243; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;0&#8243; _address=&#8221;3.1.0&#8243;][et_pb_blurb title=&#8221;Related Post 1&#8243; image=&#8221;data:image\/svg+xml;base64,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&#8221; _builder_version=&#8221;3.29.3&#8243; header_level=&#8221;h5&#8243; header_font=&#8221;Montserrat|700|||||||&#8221; header_font_size=&#8221;18px&#8221; _i=&#8221;0&#8243; _address=&#8221;3.1.0.0&#8243;]<\/p>\n<p>Your content goes here. This is where your content goes. Please enter content here.<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][et_pb_column type=&#8221;1_3&#8243; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;1&#8243; _address=&#8221;3.1.1&#8243;][et_pb_blurb title=&#8221;Related Post 2&#8243; image=&#8221;data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMTA4MCIgaGVpZ2h0PSI1NDAiIHZpZXdCb3g9IjAgMCAxMDgwIDU0MCIgeG1sbnM9Imh0dHA6Ly93d3cudzMub3JnLzIwMDAvc3ZnIj4KICAgIDxnIGZpbGw9Im5vbmUiIGZpbGwtcnVsZT0iZXZlbm9kZCI+CiAgICAgICAgPHBhdGggZmlsbD0iI0VCRUJFQiIgZD0iTTAgMGgxMDgwdjU0MEgweiIvPgogICAgICAgIDxwYXRoIGQ9Ik00NDUuNjQ5IDU0MGgtOTguOTk1TDE0NC42NDkgMzM3Ljk5NSAwIDQ4Mi42NDR2LTk4Ljk5NWwxMTYuMzY1LTExNi4zNjVjMTUuNjItMTUuNjIgNDAuOTQ3LTE1LjYyIDU2LjU2OCAwTDQ0NS42NSA1NDB6IiBmaWxsLW9wYWNpdHk9Ii4xIiBmaWxsPSIjMDAwIiBmaWxsLXJ1bGU9Im5vbnplcm8iLz4KICAgICAgICA8Y2lyY2xlIGZpbGwtb3BhY2l0eT0iLjA1IiBmaWxsPSIjMDAwIiBjeD0iMzMxIiBjeT0iMTQ4IiByPSI3MCIvPgogICAgICAgIDxwYXRoIGQ9Ik0xMDgwIDM3OXYxMTMuMTM3TDcyOC4xNjIgMTQwLjMgMzI4LjQ2MiA1NDBIMjE1LjMyNEw2OTkuODc4IDU1LjQ0NmMxNS42Mi0xNS42MiA0MC45NDgtMTUuNjIgNTYuNTY4IDBMMTA4MCAzNzl6IiBmaWxsLW9wYWNpdHk9Ii4yIiBmaWxsPSIjMDAwIiBmaWxsLXJ1bGU9Im5vbnplcm8iLz4KICAgIDwvZz4KPC9zdmc+Cg==&#8221; _builder_version=&#8221;3.29.3&#8243; header_level=&#8221;h5&#8243; header_font=&#8221;Montserrat|700|||||||&#8221; header_font_size=&#8221;18px&#8221; _i=&#8221;0&#8243; _address=&#8221;3.1.1.0&#8243;]<\/p>\n<p>Your content goes here. This is where your content goes. Please enter content here.<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][et_pb_column type=&#8221;1_3&#8243; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;2&#8243; _address=&#8221;3.1.2&#8243;][et_pb_blurb title=&#8221;Related Post 3&#8243; image=&#8221;data:image\/svg+xml;base64,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&#8221; _builder_version=&#8221;3.29.3&#8243; header_level=&#8221;h5&#8243; header_font=&#8221;Montserrat|700|||||||&#8221; header_font_size=&#8221;18px&#8221; _i=&#8221;0&#8243; _address=&#8221;3.1.2.0&#8243;]<\/p>\n<p>Your content goes here. This is where your content goes. Please enter content here.<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;How it Works&#8221; _builder_version=&#8221;3.29.3&#8243; background_color=&#8221;#602a75&#8243; background_enable_image=&#8221;off&#8221; parallax=&#8221;on&#8221; custom_margin=&#8221;||0px||false|false&#8221; custom_padding=&#8221;80px||40px||false|false&#8221; top_divider_style=&#8221;wave2&#8243; top_divider_color=&#8221;#ffffff&#8221; bottom_divider_flip=&#8221;horizontal&#8221; fb_built=&#8221;1&#8243; _i=&#8221;4&#8243; _address=&#8221;4&#8243;][et_pb_row column_structure=&#8221;1_5,1_5,1_5,1_5,1_5&#8243; use_custom_gutter=&#8221;on&#8221; gutter_width=&#8221;2&#8243; _builder_version=&#8221;3.29.3&#8243; width=&#8221;100%&#8221; max_width=&#8221;1600px&#8221; custom_margin=&#8221;||0px||false|false&#8221; custom_padding=&#8221;||0px|||&#8221; locked=&#8221;off&#8221; _i=&#8221;0&#8243; _address=&#8221;4.0&#8243;][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;||||false|false&#8221; _i=&#8221;0&#8243; _address=&#8221;4.0.0&#8243; custom_padding__hover=&#8221;|||&#8221;][et_pb_blurb image=&#8221;http:\/\/staging.drjotisamra.com\/wp\/wp-content\/uploads\/2019\/09\/DJS-white-logoDJS-white-logo.png&#8221; _builder_version=&#8221;3.29.3&#8243; body_font=&#8221;Montserrat||||||||&#8221; body_text_color=&#8221;#FFFFFF&#8221; body_font_size=&#8221;12px&#8221; custom_margin=&#8221;-25px||||false|false&#8221; custom_padding=&#8221;0px||||false|false&#8221; _i=&#8221;0&#8243; _address=&#8221;4.0.0.0&#8243;]<\/p>\n<p>Dr. Joti Samra &amp; Associates is a full-scale clinical practice that offers clinical assessment &amp; counselling services, conducted in office (Vancouver, Richmond, Surrey &amp; Tricities), as well as virtually throughout British Columbia and Ontario.<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;||||false|false&#8221; _i=&#8221;1&#8243; _address=&#8221;4.0.1&#8243; custom_padding__hover=&#8221;|||&#8221;][et_pb_divider show_divider=&#8221;off&#8221; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;0&#8243; _address=&#8221;4.0.1.0&#8243;][\/et_pb_divider][et_pb_text _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Montserrat||||||||&#8221; text_font_size=&#8221;12px&#8221; header_font=&#8221;Montserrat||||||||&#8221; header_3_font=&#8221;Montserrat|600|||||||&#8221; header_3_text_color=&#8221;#FFFFFF&#8221; header_3_font_size=&#8221;14px&#8221; _i=&#8221;1&#8243; _address=&#8221;4.0.1.1&#8243;]<\/p>\n<h3>About Dr. Joti Samra, R. Psych.<\/h3>\n<p><span><\/span><\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Montserrat||||||||&#8221; text_text_color=&#8221;#FFFFFF&#8221; text_font_size=&#8221;12px&#8221; custom_margin=&#8221;||||false|false&#8221; _i=&#8221;2&#8243; _address=&#8221;4.0.1.2&#8243;]<\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"http:\/\/staging.drjotisamra.com\/wp\/about\/\" style=\"color: #ffffff;\">Dr. Joti Samra<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"http:\/\/staging.drjotisamra.com\/wp\/about\/national-project-initiatives\/\" style=\"color: #ffffff;\">National Projects &amp; Initiatives<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"http:\/\/staging.drjotisamra.com\/wp\/about\/leadership-roles\/\" style=\"color: #ffffff;\">Leadership Roles<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"http:\/\/staging.drjotisamra.com\/wp\/about\/testimonials\/\" style=\"color: #ffffff;\">Testimonials<\/a><\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;||||false|false&#8221; custom_padding_tablet=&#8221;|||0px|false|false&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; _i=&#8221;2&#8243; _address=&#8221;4.0.2&#8243;][et_pb_divider show_divider=&#8221;off&#8221; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;0&#8243; _address=&#8221;4.0.2.0&#8243;][\/et_pb_divider][et_pb_text _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Montserrat||||||||&#8221; text_font_size=&#8221;12px&#8221; header_font=&#8221;Montserrat||||||||&#8221; header_3_font=&#8221;Montserrat|600|||||||&#8221; header_3_text_color=&#8221;#FFFFFF&#8221; header_3_font_size=&#8221;14px&#8221; _i=&#8221;1&#8243; _address=&#8221;4.0.2.1&#8243;]<\/p>\n<h3><b data-stringify-type=\"bold\">Services<\/b><\/h3>\n<p><span><\/span><\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Montserrat||||||||&#8221; text_text_color=&#8221;#FFFFFF&#8221; text_font_size=&#8221;12px&#8221; custom_margin=&#8221;||||false|false&#8221; _i=&#8221;2&#8243; _address=&#8221;4.0.2.2&#8243;]<\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"\/psychotherapy-assessment\/\" style=\"color: #ffffff;\">Psychotherapy &amp; Assessment<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"\/corporate-consultation-online-training\/\" style=\"color: #ffffff;\">Corporate Consultation &amp; Online Training<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"\/media-consultation\/\" style=\"color: #ffffff;\">Media Consultation<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"\/keynote-speaking-mcing\/\" style=\"color: #ffffff;\">Keynote Speaking &amp; MC\u2019ing<\/a><\/span><\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;|||&#8221; _i=&#8221;3&#8243; _address=&#8221;4.0.3&#8243; custom_padding__hover=&#8221;|||&#8221;][et_pb_divider show_divider=&#8221;off&#8221; _builder_version=&#8221;3.29.3&#8243; _i=&#8221;0&#8243; _address=&#8221;4.0.3.0&#8243;][\/et_pb_divider][et_pb_text _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Montserrat||||||||&#8221; text_font_size=&#8221;12px&#8221; header_font=&#8221;Montserrat||||||||&#8221; header_3_font=&#8221;Montserrat|600|||||||&#8221; header_3_text_color=&#8221;#FFFFFF&#8221; header_3_font_size=&#8221;14px&#8221; _i=&#8221;1&#8243; _address=&#8221;4.0.3.1&#8243;]<\/p>\n<h3><b data-stringify-type=\"bold\">Explore<\/b><\/h3>\n<p><span><\/span><\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;3.29.3&#8243; text_font=&#8221;Montserrat||||||||&#8221; text_text_color=&#8221;#FFFFFF&#8221; text_font_size=&#8221;12px&#8221; custom_margin=&#8221;||||false|false&#8221; _i=&#8221;2&#8243; _address=&#8221;4.0.3.2&#8243;]<\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"\/our-team\/\" style=\"color: #ffffff;\">Our Team<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\">Blog<\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"\/home\/resources\/\" style=\"color: #ffffff;\">Resources<\/a><\/span><\/p>\n<p><span style=\"color: #ffffff;\"><a href=\"\/contact\" style=\"color: #ffffff;\">Contact<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.myworkplacehealth.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ffffff;\">MyWorkplaceHealth<\/span><\/a><\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;|||&#8221; _i=&#8221;4&#8243; _address=&#8221;4.0.4&#8243; custom_padding__hover=&#8221;|||&#8221;][et_pb_signup mailchimp_list=&#8221;Newsletter opt-in|c8e0acfdba&#8221; first_name_field=&#8221;off&#8221; last_name_field=&#8221;off&#8221; title=&#8221;Subscribe to Our Newsletter!&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;3.29.3&#8243; form_field_custom_padding=&#8221;5px||5px||false|false&#8221; header_font=&#8221;Montserrat|700|||||||&#8221; header_font_size=&#8221;14px&#8221; header_line_height=&#8221;1.2em&#8221; form_field_font=&#8221;Montserrat||||||||&#8221; form_field_font_size=&#8221;14px&#8221; background_enable_color=&#8221;off&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;14px&#8221; button_letter_spacing=&#8221;1px&#8221; button_font=&#8221;Montserrat|600|||||||&#8221; button_custom_padding=&#8221;5px||5px||true|false&#8221; width=&#8221;100%&#8221; max_width=&#8221;100%&#8221; module_alignment=&#8221;right&#8221; custom_margin=&#8221;0px||-5px||false|false&#8221; custom_padding=&#8221;20px||21px||false|false&#8221; _i=&#8221;0&#8243; _address=&#8221;4.0.4.0&#8243;][\/et_pb_signup][et_pb_social_media_follow use_icon_font_size=&#8221;on&#8221; icon_font_size=&#8221;14px&#8221; disabled_on=&#8221;on|on|off&#8221; _builder_version=&#8221;3.29.3&#8243; text_orientation=&#8221;center&#8221; width=&#8221;100%&#8221; max_width=&#8221;100%&#8221; custom_padding=&#8221;0px||0px||false|false&#8221; custom_padding_tablet=&#8221;0px||||false|false&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; border_width_all=&#8221;2px&#8221; border_color_all=&#8221;#FFFFFF&#8221; _i=&#8221;1&#8243; _address=&#8221;4.0.4.1&#8243;][et_pb_social_media_follow_network social_network=&#8221;twitter&#8221; url=&#8221;https:\/\/twitter.com\/drjotisamra&#8221; _builder_version=&#8221;3.29.3&#8243; background_enable_color=&#8221;off&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; border_width_all=&#8221;0px&#8221; follow_button=&#8221;off&#8221; url_new_window=&#8221;on&#8221; _i=&#8221;0&#8243; _address=&#8221;4.0.4.1.0&#8243;]twitter[\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=&#8221;facebook&#8221; url=&#8221;https:\/\/www.facebook.com\/drjotisamra&#8221; _builder_version=&#8221;3.29.3&#8243; background_enable_color=&#8221;off&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; border_width_all=&#8221;0px&#8221; follow_button=&#8221;off&#8221; url_new_window=&#8221;on&#8221; _i=&#8221;1&#8243; _address=&#8221;4.0.4.1.1&#8243;]facebook[\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=&#8221;linkedin&#8221; url=&#8221;https:\/\/www.linkedin.com\/in\/dr-joti-samra-r-psych-40703928\/&#8221; _builder_version=&#8221;3.29.3&#8243; background_enable_color=&#8221;off&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; border_width_all=&#8221;0px&#8221; follow_button=&#8221;off&#8221; url_new_window=&#8221;on&#8221; _i=&#8221;2&#8243; _address=&#8221;4.0.4.1.2&#8243;]linkedin[\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=&#8221;youtube&#8221; url=&#8221;https:\/\/www.youtube.com\/user\/DrJoti&#8221; _builder_version=&#8221;3.29.3&#8243; background_enable_color=&#8221;off&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; border_width_all=&#8221;0px&#8221; follow_button=&#8221;off&#8221; url_new_window=&#8221;on&#8221; _i=&#8221;3&#8243; _address=&#8221;4.0.4.1.3&#8243;]youtube[\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=&#8221;instagram&#8221; url=&#8221;https:\/\/www.instagram.com\/drjotisamra\/&#8221; _builder_version=&#8221;3.29.3&#8243; background_enable_color=&#8221;off&#8221; border_radii=&#8221;on|15px|15px|15px|15px&#8221; border_width_all=&#8221;0px&#8221; follow_button=&#8221;off&#8221; url_new_window=&#8221;on&#8221; _i=&#8221;4&#8243; _address=&#8221;4.0.4.1.4&#8243;]instagram[\/et_pb_social_media_follow_network][\/et_pb_social_media_follow][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; fullwidth=&#8221;on&#8221; _builder_version=&#8221;3.29.3&#8243; custom_padding=&#8221;||||false|false&#8221; bottom_divider_style=&#8221;curve2&#8243; bottom_divider_color=&#8221;#FFFFFF&#8221; fb_built=&#8221;1&#8243; _i=&#8221;0&#8243; _address=&#8221;0&#8243;][et_pb_fullwidth_header title=&#8221;Learning to Say No: 5 Steps to Become More Assertive&#8221; subhead=&#8221;Dr. Joti Samra&#8221; text_orientation=&#8221;center&#8221; button_one_text=&#8221;RELATIONSHIPS&#8221; button_one_url=&#8221;\/RELATIONSHIPS&#8221; content_max_width=&#8221;60%&#8221; content_max_width_phone=&#8221;100%&#8221; content_max_width_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;3.29.3&#8243; title_font=&#8221;Montserrat|600|||||||&#8221; title_text_align=&#8221;center&#8221; title_font_size=&#8221;43px&#8221; content_font=&#8221;Montserrat||||||||&#8221; subhead_font=&#8221;Montserrat||||||||&#8221; subhead_text_align=&#8221;center&#8221; subhead_font_size=&#8221;16px&#8221; background_enable_color=&#8221;off&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_start=&#8221;rgba(0,0,0,0)&#8221; background_color_gradient_end=&#8221;rgba(0,0,0,0.4)&#8221; background_color_gradient_type=&#8221;radial&#8221; background_color_gradient_direction_radial=&#8221;right&#8221; background_color_gradient_overlays_image=&#8221;on&#8221; background_image=&#8221;http:\/\/staging.drjotisamra.com\/wp\/wp-content\/uploads\/2019\/10\/adult-communication-diversity-1181719.jpg&#8221; custom_button_one=&#8221;on&#8221; button_one_text_size=&#8221;14px&#8221; button_one_border_radius=&#8221;5px&#8221; button_one_letter_spacing=&#8221;2px&#8221; button_one_font=&#8221;Montserrat|||on|||||&#8221; button_one_custom_padding=&#8221;5px||5px||true|false&#8221; custom_padding=&#8221;150px||150px||true|false&#8221; hover_enabled=&#8221;0&#8243; title_font_size_last_edited=&#8221;on|desktop&#8221; _i=&#8221;0&#8243; [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","footnotes":""},"categories":[1117],"tags":[],"class_list":["post-9542","post","type-post","status-publish","format-gallery","hentry","category-relationships","post_format-post-format-gallery"],"_links":{"self":[{"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/posts\/9542","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/comments?post=9542"}],"version-history":[{"count":5,"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/posts\/9542\/revisions"}],"predecessor-version":[{"id":9796,"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/posts\/9542\/revisions\/9796"}],"wp:attachment":[{"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/media?parent=9542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/categories?post=9542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/staging.drjotisamra.com\/wp\/wp-json\/wp\/v2\/tags?post=9542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}