Assertiveness Therapy Program in Toronto
Find your voice. Speak with confidence. Build healthier relationships.
Why Assertiveness Matters
Do you often:
Say “yes” when you really want to say “no”?
Hold back your opinions to keep the peace?
Feel anxious or guilty when you try to stand up for yourself?
Struggle to handle criticism or compliments without discomfort?
You’re not alone. Many people were never taught how to be assertive in a healthy way. Instead, we fall into patterns of being too passive (putting others first and neglecting our own needs) or too aggressive (pushing our needs in ways that damage relationships). Both leave us feeling frustrated, resentful, or misunderstood.
Assertiveness isn’t about being loud or forceful. It’s about expressing yourself clearly, calmly, and respectfully—while valuing both your needs and the needs of others.
About the Program
Our 12-session Assertiveness Program is designed to help you:
Express your needs confidently without guilt or fear.
Say “no” clearly and respectfully, without feeling selfish.
Handle criticism and conflict calmly instead of shutting down or lashing out.
Receive compliments and positive feedback without deflecting.
Strengthen your personal and professional relationships through open communication.
Build lasting self-respect and confidence.
Set healthy boundaries at work and at home.
Each session builds on the last, combining practical exercises with deeper self-understanding. You’ll understand how to be more assertive in relationships, learn to recognize old patterns, challenge unhelpful beliefs, and practice new skills in a safe, supportive environment.
How It Works
12 weekly sessions with a trained therapist.
Evidence-based approaches: CBT, DBT, EFT and IFS techniques are woven into the program.
Interactive practice: role-plays, relaxation techniques, communication scripts, and step-by-step worksheets.
Personalized growth plan: track your progress using self-assessments and reflection exercises.
We also provide a client workbook with handouts like:
Assertion Skills Scripts
Relaxation Practice Log
Criticism Response Worksheet
Compliment Practice Worksheet
Assertive Rights Card & Assertiveness Ladder
Why a Structured Program?
Many people try to “be more assertive” but quickly slip back into old habits. A structured program gives you:
A clear roadmap for change.
Ongoing support to practice new skills.
Accountability tools to track your progress.
Confidence knowing you’re not doing this alone.
Who Is This For?
This program is designed for adults who:
Want to improve their communication in relationships.
Struggle with setting boundaries or saying no.
Feel anxious in conflict situations.
Want to feel more respected at work or in personal life.
Have tried therapy before but want a more step-by-step, skills-focused approach.
Frequently Asked Questions
Q: How long is the program?
A: The program runs for 12 sessions (usually weekly), but can be adapted to your pace.
Q: Can I do this online?
A: Yes. We offer both in-person therapy in Toronto and online sessions across Ontario.
Q: What if I miss a session?
We can reschedule or adapt the program timeline so you don’t miss important content.
Q: Will this work if I’ve struggled for years?
Yes. Assertiveness is a learnable skill. With guidance, practice, and the right tools, you can build confidence no matter your starting point.
Your voice deserves to be heard. You can be kind, respectful, and still stand up for yourself.
Book a free 15-minute consultation today to see if the Assertiveness Program is right for you.
