While it may sound counterintuitive, learning to advocate for yourself is not something you have to do alone. In fact, having a support group is one of the most effective tools anyone can use to better advocate for themselves. But there are plenty of other tools to use in your journey toward becoming a greater self-advocate.  

Here are eight tools to better advocate for yourself.

Journaling

Writing down your thoughts, feelings, and experiences is a fun way to gain clarity and insight into yourself, your needs, and your goals. To start, find a notebook or journal you love and devote ten to fifteen minutes daily to writing. Over time, you may be surprised by the new ideas, solutions, and inspirations that bubble up.

Smartphone Applications

Many apps track your progress, manage your time, and motivate you. 

Some examples include:

• Headspace – A meditation app that manages stress and anxiety
• MyFitnessPal – A calorie-counting app to maintain a healthy diet and weight
• Trello – A project management app to stay organized and on track
• Evernote – A note-taking app to capture ideas and important information

Networking 

Building relationships with others in your field or industry is important to self-advocacy as it opens the door to new opportunities. Connect with people through LinkedIn, Twitter, or industry-specific conferences and engagements.

Mentorship

Look for a mentor knowledgeable in the field you need for self-advocacy. If work is where you struggle, find a mentor who advises navigating the company culture and gain more visibility in the office.

Assertiveness Training

Taking assertiveness courses or reading up on assertiveness techniques will increase your confidence when speaking up for yourself. Some areas to focus on include setting boundaries, communicating effectively, and responding positively.

Mindfulness

Mindfulness lets you connect with your feelings and recognize when to act on them. It will prevent you from making erratic decisions and being influenced by the opinion of others. Insight Timer is a popular smartphone application that will get you started. 

Self-Reflection 

Reflecting on and evaluating your progress teaches you to view situations objectively so you make more informed decisions. To self-reflect, start by writing down the situation, then ask yourself how you felt, how others were involved, and what you would do differently if it happened again.

Therapy 

Finally, but certainly not least, seeking advice from a therapist. Sometimes self-advocacy is difficult to do in certain situations, and talking about it with someone who understands how hard it makes all the difference. To find a therapist, research providers in your area and consult your primary care physician to get referrals for options in your insurance network.

There’s no excuse to not advocate for yourself. Self-advocacy is not about making others conform to your wishes or demands. Instead, it’s a way of giving yourself permission to have a voice in any situation. You don’t have to stand alone in the face of challenging circumstances. Instead, use the tools above to make your voice heard and get the support you need.