How to Stand Up for Yourself at Work (27 Tips + Expert Insights)

Feeling small at work? Like what you say doesn’t really matter? You’re definitely not alone. We’ve all had those days when it seems easier to just nod and agree, even if inside, we’re shouting, “No!” The thing is, being quiet doesn’t always make things better.

Standing up for yourself is more than just talking back. You need to know your worth and show it, find your voice, and use it wisely, all while keeping things cool and professional. It sounds a bit tough and tricky, I admit.

But don’t worry. There’s a way to stand up for yourself without causing a big scene. You might be wondering, “Is that even possible for me?” I’m here to tell you, yes, it absolutely is!

Know Your Rights

Starting off, it’s essential to know your rights at work. This isn’t just about the big stuff like understanding your contract inside and out—it’s about the everyday things, too.

Knowing where you stand legally gives you a solid foundation. From there, standing up for yourself becomes a matter of asserting what you’re already entitled to rather than asking for favors. If you ever think, “Is this right?” it’s probably time to do some research.

Let Values Guide Your Decisions

Understanding what you stand for makes tough conversations a bit easier. For example, if integrity is your core value, voicing concerns over a project that feels unethical becomes a must-do, not just a could-do.

Your decisions and actions at work will feel more fulfilling when they align with your values. Trust me on this: the satisfaction you get from being true to yourself is priceless.

It’s like this: Your boss wants you to fudge some numbers, but your gut’s doing backflips. Yikes! That’s your values talking. 

So, how do you apply this? Start by listing your top five values. Reflect on them. Next time you’re in a pickle, ask yourself, “Which option best aligns with my values?” This simple question can clarify what might seem like an impossible choice.

Recognize Your Worth

So, next time you’re feeling a bit lost, take a moment to list out your recent accomplishments and the skills you used to achieve them.

"But, going with the flow or taking the bullet isn’t always the right thing to do. At times, you need to make a different choice and stop people from walking all over you."

— Avinash Chandra | Founder and CEO | Brandloom

Set Expectations and Clear Boundaries

Setting expectations and clear boundaries is the next step after knowing your rights and letting your values lead the way. It’s not about saying “no” all the time but saying “yes” to what’s truly important, showing others how to work with you effectively.

Here’s a scenario: You’ve told your team you’re focusing on deep work on Thursday mornings and would prefer not to be disturbed. This helps you and helps them understand the best time to reach out for a chat or to brainstorm ideas. It’s a win-win.

Be Assertive and Use “I” Statements

Using “I” statements in communication is my personal favorite strategy. It’s a simple shift that greatly affects how your messages are received. Instead of saying, “You never listen to me,” try, “I feel unheard when my ideas aren’t considered.” See the difference?

Remember, the goal is to express your thoughts and feelings confidently without stepping on anyone’s toes.

"It’s best to assert oneself by assuming open and confident body language (upright posture, good eye contact, gentle yet firm voice), but also maintaining a stance of respect by both validating the other person’s point of view and being clear about yours."

— Molly Tucker, Ph.D. | Licensed Clinical Psychologist | Psychology Today

Speak Calmly and Confidently

Speaking calmly ensures your message isn’t lost in a wave of emotion, while confidence assures your audience you believe in what you’re saying.

Ever noticed how some people command a room’s attention when they speak? It’s not always about what they’re saying but how they’re saying it.

Here’s a breakdown: Calmness comes from breathing deeply and speaking at a steady pace. Confidence is visible when you make eye contact and use gestures that match your message.

Silence can be powerful. Pausing before responding gives you time to collect your thoughts. Instead of rushing into a shaky answer, take a breath and use that pause. This helps you respond confidently and appear more in control.

"Focus on showing up to the conversation as your best possible self, instead of focusing on the outcome."

— Gail Kreitzer | Human Resources Consultant | Professional Coach | President, Dashboarding Minds

Participate Actively and Share Ideas

Participating means being present, contributing ideas, and being proactive in the solution. Don’t sit silently on the sidelines—share your ideas, insights, and perspectives. You demonstrate your value and expertise when you contribute meaningfully to the conversation.

Sharing ideas can feel daunting, especially if you’re naturally more reserved or past suggestions haven’t been welcomed warmly. But your voice matters. You show confidence in yourself and your abilities by speaking up and sharing your thoughts.

Communicate Transparently

When we’re open about our thoughts, feelings, and the reasons behind our decisions, it shows integrity and builds trust with our colleagues. Think about it: when someone shares openly with you, doesn’t it make you feel more included and valued?

In the simplest terms, transparent communication lets the people you work with see what’s happening on your stage—the good, the bad, and the what-on-earth-is-going-on. This fosters a culture of openness and your value as a team player.

"Don’t be afraid to speak your mind and say what you really mean, but do it without being defensive about your attitude. A lot of times, people will dismiss what you say because you may seem like you’re just trying to defend your attitude."

— Olga Mykhoparkina| Chief Marketing Officer | Better Proposals

Take Credit and Communicate Goals

In my experience, one of the most important aspects of standing up for yourself at work is ensuring that your contributions and achievements are recognized. Don’t be shy about taking credit for your successes—it’s not bragging but owning your hard work and talent.

When you complete a project or reach a milestone, communicate your accomplishments to your supervisor and relevant colleagues. This can be done through regular check-ins or status updates, presentations or casual conversations, and email updates.

Communicating your goals lets your manager know about your career objectives and seek guidance and support in achieving them. By advocating for your own growth and development, you demonstrate your commitment to your role and the organization.

Master the Art of Saying ‘No’

I know it can be tempting to take on every task or request that comes your way, especially if you want to be seen as a team player. However, overextending yourself can lead to burnout, decreased productivity, and even resentment.

Saying “no” is setting boundaries and ensuring you can perform at your best. If your gut is saying, “Hmm, not sure about this,” then it’s probably time to say “no.”

"Learn to say 'no' if needed. Clarify the cost of your unwanted yesses... Saying 'no' firmly and confidently starts with understanding the alternative cost of your 'yes' to something, you actually don’t want."

— Marika Jumppanen | Sales Manager | Founder | Sisu & Serenity

Protect Your Time and Ask for What You Need

Here’s the thing: your time is valuable, and how you allocate it can significantly impact your productivity and well-being.

If you consistently work long hours or take on more than you can handle, it’s time to speak up. Have an honest conversation with your supervisor about your workload.

We all have the same 24 hours a day: Making them count means asking for what you need, whether it’s resources, more realistic deadlines, clearer prioritization, opportunities for training or development, or even just a five-minute breather.

Prepare for Important Conversations

When it comes to having important conversations at work, a little preparation can go a long way when standing up for yourself.

The goal isn’t to ‘win’ but to communicate effectively and find a resolution or mutual understanding. Preparing beforehand shows respect for the other person’s time and demonstrates your commitment to a positive outcome.

"Get your facts together and be prepared. What are you asking for? Is it important for the organization, the team, you and your boss, or maybe just you? Be clear. Be sure about this. Requests and statements that are not fully considered will not be taken seriously."

— Betsy Westhoff | Career and Leadership Coach | Ama La Vida

Choose the Right Time and Place

When it comes to standing up for yourself at work, timing is everything. You wouldn’t ask for a raise during a company-wide budget meeting or give critical feedback to a colleague in the middle of a team lunch, right?

Here’s what this might look like in practice: Let’s say you want to discuss your career goals with your manager. Schedule a dedicated one-on-one meeting rather than bringing it up casually in the hallway. This shows that the topic is important to you and ensures you have your manager’s full attention.

Choosing the right moment and setting for important conversations creates a difference in how your message is received. This allows you to have a productive discussion without distractions or heightened emotions and increases the likelihood of a positive outcome.

Practice Difficult Conversations

Let’s be real—no one likes having difficult conversations. Whether you’re giving constructive criticism, addressing a conflict, or advocating for yourself, these can be uncomfortable. But here’s the thing: the more you practice, the easier they become.

One effective method is through role-playing. Grab a trusted colleague or friend and take turns playing out different scenarios. This allows you to test different approaches, get feedback, and build confidence in a safe environment.

"Like anything else that feels daunting, practice makes it easier. Maybe you will record yourself practicing, maybe you will stand in front of the bathroom mirror, maybe you will find a co-worker or friend who will assume the role of the person you have to ask. Do it a bunch."

— Betsy Westhoff | Career and Leadership Coach | Ama La Vida

Ask Questions and Listen Actively

One of my absolute favorite pieces of advice when navigating workplace dynamics is this: ask questions and listen—truly listen. It sounds so simple, but it shows your engagement and provides clarity to situations that might be misunderstood.

And when it comes to listening, we’re talking about active listening. This means fully focusing on the speaker, understanding their message, responding appropriately, and remembering the conversation.

It could be as simple as, “Can you tell me more about that?” or “How do you think we should solve this?” This approach ensures that all parties feel heard and valued, laying a foundation for mutual respect and productive discussion and collaboration.

Manage Your Reactions to Conflict

Conflict is an inevitable part of work life—I mean, put a bunch of people with different personalities, working styles, and opinions together, and there are bound to be some clashes! But while you can’t control how others act, you can control how you react.

Managing your reactions to conflict takes practice and self-awareness. When faced with conflict, it’s easy to get defensive or lash out in the heat of the moment. However, reacting impulsively rarely leads to positive outcomes. Instead, try to:

1. Take a deep breath and count to ten before responding.
2. Acknowledge your own emotions, but don’t let them dictate your behavior.
3. Seek to understand the other person’s perspective, even if you disagree.
4. Focus on finding a solution rather than placing blame.

The goal isn’t to avoid conflict altogether but to find a way that promotes understanding, respect, and progress. By keeping your cool and approaching conflicts with a level head, you’ll be better equipped to stand up for yourself and achieve positive outcomes.

"Remember that you can stand up for yourself without appearing defensive. You can even defend yourself better if you remain calm without letting your emotions take over."

— Darrin Giglio | Chief Investigator and Owner | North American Investigations

Address Conflicts Directly and Respectfully

Avoiding conflict or letting it simmer can lead to a toxic work environment, undermining productivity and morale. But conflicts aren’t inherently bad. They can lead to growth and better understanding, provided they’re approached correctly.

Remember, the objective is not to ‘win’ the argument but to address the issue at hand constructively. Confronting conflicts respectfully contributes to meaningful and effective resolutions to a respectful work culture.

Focus on Solutions

As we talked about earlier, conflicts are a natural part of work life. But when you’re in the midst of a disagreement, it’s easy to get stuck in a cycle of blame and defensiveness. Shifting the conversation from what went wrong to how we can fix it can change it.

Focusing on solutions helps resolve the immediate issue and strengthens relationships by demonstrating a commitment to working together. At the end of the day, we all strive for the same goals, even if the methods differ.

"So, the next time you experience a pang of disappointment, anger, or frustration at work, pause. Think about what you could do that would allow you to communicate your needs with grace and a solution-seeking spirit."

— Gail Kreitzer | Human Resources Consultant | Professional Coach | President, Dashboarding Minds

Remain Professional and Objective

When emotions run high at work, it can be tough to keep your cool, but remaining professional and objective is crucial for standing up for yourself effectively. When you let your emotions take over, you risk saying or doing something you might regret later.

How can you maintain your professionalism? Start by taking a step back and assessing the situation objectively. Ask yourself: What are the facts of the situation? What is my role and responsibility in this matter? How can I communicate my perspective clearly and respectfully?

Professionalism ensures that even when discussions get heated, there’s a mutual understanding that respect will not be compromised, helping everyone else to stay on track.

Pick the Right Battles

Not every conflict or disagreement at work is worth fighting over. Trying to address every single issue that comes up is a surefire way to burn yourself out and damage your professional relationships. That’s why it’s so important to pick your battles wisely.

I like to think of it this way: If an issue is truly important to you and significantly impacts your work or well-being, it’s probably worth addressing. But if it’s a minor annoyance or something you can let go of, it might be better to save your energy for bigger battles.

"When you want to stand up for yourself it is important that you start with issues that are affecting you directly. You want those around you to recognize that you are serious and that you are expecting a change in their behavior."

— Christine Matzen, B.S., M.S. | Founder, Oak Street Strategies, LLC

Stand Your Ground

Standing your ground is vital when you firmly believe in your stance, particularly after assessing the situation and choosing to engage. It’s holding onto your convictions in the face of opposition, not out of stubbornness, but because you genuinely believe it’s the right thing to do.

When standing your ground, remember to be clear about why you’re taking your stand and project confidence in your position. And support your stance by backing up your viewpoints with facts, data, and logical arguments.

Standing your ground means being open to dialogue yet firm in your convictions. It shows that you’re open to taking the easy path but are willing to face the challenging road for what you believe in.

Teach Others How to Treat You

A vital aspect of workplace dynamics that I often reflect on is the notion that we teach others how to treat us through our responses, boundaries, and the standards we set. This means demonstrating how you wish to be engaged through your actions and expectations.

For instance, if you always accept additional work without question, you might send a signal that your time and workload are limitless. Instead, by being clear about your capacity and respectfully declining when necessary, you teach your colleagues to respect your workload.

Cues like these show others that you value yourself and your time. This approach creates a healthier work environment, creating a balance between being approachable and maintaining boundaries.

Address Problems and Bullying Promptly

Unfortunately, bullying and harassment are all too common in the workplace. If you find yourself in a situation where you’re being mistreated or disrespected, address the problem promptly. Ignoring or downplaying the issue will only allow it to continue and potentially escalate.

Remember, you have the right to a safe and respectful work environment—don’t let anyone tell you otherwise. By addressing problems and bullying promptly, you send a clear message that such behavior will not be tolerated.

Follow Appropriate Escalation Channels

Despite your best efforts to address conflicts and issues directly, there may be times when you need to escalate a situation to a higher level. This can feel intimidating, especially if you’re worried about potential repercussions.

But it’s important to remember that escalating through the proper channels is a legitimate way to stand up for yourself and seek resolution. So, what does this escalation process typically look like?

• Start by addressing the issue with your direct supervisor or manager.
• If the problem persists or your supervisor is unable to resolve it, consider reaching out to your HR department.
• In some cases, you may need to involve higher levels of management or even legal counsel, depending on the severity of the situation.

The key is to follow the appropriate steps and document your efforts along the way. This demonstrates your professionalism and provides a clear record of the steps you’ve taken to address the issue while still respecting the organizational processes.

Seek HR Mediation When Appropriate

Seeking assistance from Human Resources isn’t an admission of defeat but a proactive step toward finding a solution that respects the rights and needs of all parties involved. HR professionals are trained to handle a variety of workplace issues.

When approaching HR, clearly explain the situation and your attempts to resolve it. Provide any documentation or evidence you have gathered, and express your desired outcome from the mediation.

Their intervention can help ensure that solutions are found in accordance with company policies and legal requirements.

"In order to stand up for yourself at work, employees need to speak up and let supervisors and human resources know what they feel or what issues they are having, preferably in writing an email, or letter, etc."

— Scott M. Behren, Esq. | Owner | Behren Law Firm

Trust Your Instincts

That little voice inside that says something’s off? Trust it. It’s your built-in alarm system. Whether it’s a shady deal that’s being pushed too quickly or a project proposal that sounds too good to be true, your gut instinct is often that first line of defense.

Here’s the thing: you know yourself and your situation better than anyone else. If something feels off or makes you uncomfortable, don’t ignore it or try to talk yourself out of it.

This doesn’t mean making all decisions based on gut feelings alone, but recognizing when something doesn’t align with your values or feels off. Your instincts are informed by your experiences, values, and knowledge—acknowledging them can help in uncertain situations.

Cultivate Emotional Intelligence

Emotional intelligence—or the ability to understand and manage your own emotions and the emotions of others—is a necessary skill when it comes to standing up for yourself at work.

Think about it: when you’re in a challenging situation at work, it’s not just about what you say but also about how you say it and manage your reactions in the moment. By cultivating emotional intelligence, you can:

• Better understand your own triggers and emotional responses
• Communicate your needs and boundaries more effectively
• Empathize with others’ perspectives and experiences
• Navigate difficult conversations with greater ease and skill

Emotional intelligence is a skill that can be learned and strengthened over time—and it’s one that will serve you well in all areas of your life, not just at work.

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Final Thoughts

Learning to stand up for yourself at work is a process. It takes time and effort to change old habits and build new skills. But every small step you take, every time you speak up for yourself, you’re making progress. And that progress adds up over time.

So, keep practicing. Keep pushing yourself out of your comfort zone. And most importantly, keep believing in yourself and your value. You have the power to shape your career and your life. Use it.