Learning to communicate assertively is a way to express and control your emotions while creating change in an undesirable situation. It's okay to say state your opinion or say no to things that make you uncomfortable or that you simply don't have time for, as long as you do so clearly and tactfully. For example, if a friend invites you to a party, you could say: “Thank you for thinking of me! I really don't like big crowds, though, so I’ll pass this time. How about we meet up for coffee instead?” This allows you to express your feelings instead of keeping them inside and letting them control you. This type of communication helps you express your emotions without blaming or belittling others. Before you say a sentence that could come off as blaming or judgmental, stop yourself and restructure it into an observation or a statement of opinion. For example, instead of saying "You don't care about me," you could try: "I felt hurt when you didn't call me back when you said you would. What happened?" No situation has only one side. Asking others to share their thoughts can help you understand their perspective and create an equal dialogue. Active listening can help also calm down your own emotions, giving you control over them and putting you in the right mental space to put their ideas to use. When you share your opinion, for example, follow it up with something like: "What are your thoughts on this?" ” These statements feel blaming and can lead to feelings of frustration and anger that things aren’t the way you want them to be. When you notice yourself using “shoulds, “oughts,” or other expectant words or phrases, stop and remember that nothing and no one is perfect. Challenge yourself to embrace imperfection and accept things the way they are right now.  For example, instead of thinking "My partner should never hurt my feelings," you can try reminding yourself that it wasn’t personal, and that you both make mistakes. If you realize you’re being hard on yourself, show yourself kindness and compassion. For example,...

How would you rephrase that briefly using Vietnamese?
Bày tỏ cảm xúc một cách trực tiếp và tự tin. Dùng câu với đại từ “Tôi” để nêu quan điểm của bạn mà không đổ lỗi cho người khác. Khuyến khích người khác chia sẻ quan điểm của họ. Tránh dùng ngôn ngữ phán xét như “nên” và “phải”.