How to Stop Being Passive Aggressive (19 Ways + Expert Insights)

We’ve all been there—those moments when we’re upset but don’t feel comfortable saying it directly. Maybe we mumble under our breath, give a sarcastic reply, or simply shut down and ignore the other person. This is passive-aggressive behavior, and while it might seem harmless at the moment, it can actually create a lot of tension and conflict in our relationships.

So, how can we break free from these unhealthy patterns and learn to communicate in a more positive way? Let’s learn some simple ways to communicate more clearly and directly. It’s time to ditch the negativity and build stronger relationships!

Identify Your Triggers

Start by keeping a little mental (or physical) note every time you feel the urge to leave a sarcastic comment or procrastinate on a task that was asked of you. It could be when you’re tired, hungry, or after a stressful meeting. These are your clues.

Once you have a clear picture of your triggers, managing them becomes much simpler. Instead of lashing out, you might grab a snack, take a deep breath, or step away for a moment.

Seeing these triggers for what they are strips them of their power, really. It’s about acknowledging, “Okay, this usually ticks me off, but I’m choosing a different response this time.” It’s not super easy, but it’s definitely worth a try!

Reflect on Your Passive-Aggressive Behaviors

Passive aggression often shows up in ways we might not realize until we take a good, hard look at our actions. Here are a few common behaviors to consider:

Silent treatment: You shut down and refuse to talk, leaving others confused and frustrated.
Sarcasm and backhanded compliments: You say things that sound positive on the surface but have a hidden negative meaning. For example, “Oh, you finally finished that project? I thought you’d never get it done.”
Procrastination: Purposely delaying tasks or doing them poorly as a way of expressing resentment.
Sulking and pouting: You express your unhappiness indirectly by moping around and withdrawing, hoping others will notice and ask what’s wrong.
Saying “Fine” when you’re not: You pretend everything is okay when you’re actually upset, leaving others to guess what’s really going on.
Playing the victim: Acting helpless or blaming others to avoid taking responsibility.
Giving indirect hints: Expecting others to read your mind instead of directly asking for what you need.
Making excuses: Constantly justifying your actions or blaming external factors for your behavior.
Agreeing to things reluctantly: You say “Yes” when you really want to say “No,” then complain or feel resentful later.

Change starts with acknowledgment. Once you recognize these behaviors, it becomes easier to catch yourself in the act and choose a more constructive response. This might involve openly expressing dissatisfaction instead of showing it indirectly or choosing to tackle tasks promptly.

Figure Out the Root Causes

Many times, passive-aggressive patterns stem from how we were taught to handle conflict and emotions during our upbringing. Perhaps open expressions of anger were discouraged in your household, or maybe you felt that your needs weren’t met unless you acted out subtly.

Another common cause is underlying feelings of powerlessness or insecurity in relationships or workplaces. When you feel like you don’t have a direct way to influence situations or express your thoughts, passive-aggressive behaviors can surface as a coping mechanism.

Addressing these root causes might involve personal development work such as therapy or counseling. A professional can help you delve deeper into these patterns and develop healthier ways to express your emotions and needs.

"There are many individuals who grew up in an environment where they did not have the opportunity to learn how to freely express their feelings or their opinion.

Quite often, people feel expected to remain quiet even when something is bothering them or when they are experiencing a certain level of dissatisfaction.

At times, people find themselves in a situation where they are unable to communicate their negative feelings in a healthy manner. Instead, they remain in the space between anger and silence, although they would like to express their frustration to others.

In these situations, while trying to avoid direct confrontation, some individuals indirectly express their upset by judging or blaming others, or by becoming cynical and sarcastic in their communication.

Overall, a passive-aggressive way of behavior happens when we do not find a way to express our frustration and anger."

— Krisztina Petho-Robertson, M.Ed., LPC | Licensed Professional Counselor, Grief Recovery Center

"For many people, passive aggression stems from fear. Specifically, people who communicate passive-aggressively tend to fear one of two things.

First, people worry that if they share their wishes directly, particularly when those wishes might run counter to what someone else wants, they'll be met with some form of punishment. That punishment might be the loss of a relationship or facing someone else's disappointment.

Second, for other people, passive aggression represents fear of or discomfort with their own anger. People who fear their own anger repress it and instead communicate anger only indirectly. When people communicate anger indirectly it tends to "leak" out, outside of their awareness."

— Heather Z. Lyons, Ph.D. | Licensed Psychologist | Couples Counselor | Owner, Baltimore Therapy Group

Express Your Needs Openly

Sometimes, we think that if we drop enough hints, people will figure out what we need. But let’s face it, that rarely pans out the way we hope.

If you’re hungry and want to eat, say it. If you need help with a task, ask for it.

Now, I know what you’re thinking—this can be straight-up scary sometimes. What if they say no? What if you sound needy? But people actually appreciate this kind of honesty. It cuts down on confusion and gets straight to the point. Plus, it shows respect for both yourself and others.

So next time you catch yourself hinting at something, push pause. Take a deep breath and just say what’s on your mind. “I’d really like to go for a walk,” or “I feel like I’m doing most of the work on this project.”

Trust me, it’s liberating, and it’s the first step to stamping out passive-aggressive vibes.

Say How You Feel

Being able to express your feelings openly is just as important as expressing your needs. When you bottle up your emotions—saying you’re fine when you’re anything but—they often find a way to leak out in unhealthy ways.

Instead of resorting to sarcasm or silent treatment, try using “I” statements to communicate your feelings. For example, instead of saying, “You never listen to me,” try, “I feel unheard when I’m talking and get interrupted.”

This way, you’re taking ownership of your emotions without blaming or attacking the other person. Remember, it’s all about the delivery. Keep your tone friendly and constructive, not accusatory or defensive.

Learn to Be Assertive

Being assertive means standing up for yourself and your needs while respecting the rights and needs of others. It’s about finding that middle ground between being passive and aggressive.

Start with situations where the stakes aren’t too high. Perhaps discuss a new place to eat out with a friend rather than just going along with their choice, especially if you really dislike their pick every time!

Assertiveness also means standing your ground respectfully when needed. If someone is pushing too much work onto your plate, it’s absolutely fine to say, “I understand the urgency, but given my current tasks, I won’t be able to handle this without risking quality. Can we find another solution?” This approach not only shows your commitment to quality but also protects your boundaries effectively.

Use Humor Wisely, Not Sarcastically

We all love a bit of humor, don’t we? It lightens up the day and brings people together. But when it’s dipped in sarcasm, it might just do the opposite. Sarcasm can often come off as passive-aggressive, especially if it’s masking your true feelings about a situation.

So, next time you’re tempted to use a sarcastic remark, pause for a beat. Think about what you’re actually trying to communicate. Could there be a funnier, lighter way to say it that doesn’t carry a sting?

For example, instead of saying, “Great, another meeting that could have been an email,” you could spin it positively: “Looking forward to catching up with everyone in person. It’s been too long!” It keeps the mood uplifted and free from any hidden jabs.

Learn to Say “No”

Often, saying yes is easier than facing the discomfort that might come from declining. However, learning to say no is a powerful step toward being direct and reducing passive-aggressive behavior.

Assess the request: Is it reasonable? Is it something you genuinely want to do? If it compromises your well-being or values, prep yourself to decline.
Keep it simple and respectful: A straightforward “Thanks for thinking of me, but I can’t commit to that right now” keeps things clear and polite.
Don’t leave room for maybe. If it’s a no, let it be a no.

Saying “no” when needed prevents feelings of resentment or overload, which can lead to passive-aggressive responses later. Plus, saying “no” to something means saying “yes” to your own well-being and priorities.

Take Time to Respond

In the heat of the moment, it’s easy to react impulsively and say things we later regret. This is especially true when dealing with difficult emotions or triggers for passive-aggressive behavior.

To avoid this, take a few deep breaths, step away from the situation if needed, and allow yourself time to process your emotions. This will help you respond in a calmer and more thoughtful manner rather than resorting to passive-aggressive tactics.

Remember, it’s okay to take a time-out and come back to the conversation when you’re feeling more centered.

Learn Communication Styles

Effective communication isn’t a one-size-fits-all approach. Everyone has their own unique communication style, influenced by factors such as personality, cultural background, and life experiences.

Taking the time to understand different communication styles can significantly improve your interactions with others and reduce the likelihood of misunderstandings.

Here are a few common communication styles:

Assertive: Direct and honest while still being respectful and open to others’ viewpoints.
Aggressive: Forceful and sometimes hostile, often trying to dominate the exchange.
Passive: Avoidant of confrontation, often yielding to others’ preferences.
Passive-Aggressive: Indirectly expressing negative feelings instead of openly addressing them.

Through learning these styles, you can adapt your communication to be more effective, depending on the situation and the people involved. This adaptability helps in reducing misunderstandings and building stronger, more positive relationships.

"Passive (Your needs matter; mine don't)
Aggressive (My needs matter; yours don't)
Assertive (My needs and your needs are both important).

Assertiveness is the gold standard of healthy communication. So where does passive aggression come in? It is aggressive communication in disguise.

When someone is passive-aggressive, they're prioritizing their own needs—but in a subtle way so that they can have plausible deniability.

Someone who is often passive-aggressive may describe themself as a passive communicator because we think of aggression as being a big, loud response. But a lot of people who lack the constitution to be big and loud become passive-aggressive instead."

— Jennie Steinberg, LMFT, LPCC | Licensed Marriage and Family Therapist | Owner, Through the Woods Therapy Center

Focus on the Here and Now

When things get heated, it’s tempting to say things like “You always…” or “You never…” It might feel right at the moment, but these words tend to make the situation worse.

These over-generalizations not only feel unfair but also put the other person on the defensive, making it harder to have a productive conversation. Instead, try focusing on the specific situation at hand.

For example, instead of saying, “You always forget to take out the trash,” try, “Hey, I noticed the trash is full. Would you mind taking it out?” See the difference? It’s all about addressing the present issue without bringing up the past or making sweeping generalizations.

Check-in With Your Emotions

You know those times when you’re feeling a bit off, but you can’t quite put your finger on why? Well, that’s where checking in with your emotions comes in. It’s like taking a moment to ask yourself, “Hey, what’s going on inside?”

Here’s a simple way to keep tabs on your feelings:

Figure out what you’re feeling—is it anger, sadness, frustration or something else?
Acknowledge that it’s okay to feel this way.
Try to figure out what’s causing these feelings. Is it something someone said, too much work, or not getting the credit you deserve?

Knowing what’s really bothering you can stop you from taking it out on others in a not-so-helpful way. This way, you can deal with the real issue directly.

Let Go of Resentment

Letting go of resentment means you don’t let past hurts control your actions today or tomorrow. Sometimes, we feel resentful because we haven’t talked about what’s bothering us. This can lead to passive-aggressive behavior, where our frustrations come out in indirect ways.

If possible, try talking to the person who upset you. You might say something like, “It really hurt when you didn’t recognize my work on our project.” Just saying this can make you feel better.

Also, try to forgive. This doesn’t mean you are saying what happened was okay. It means you’re not going to let it keep hurting you. Letting go of grudges helps you focus on more positive things in your life.

Empathize with Others

Empathy is the ability to put yourself in someone else’s shoes. This doesn’t mean you have to agree with them, but it does mean trying to see the situation through their eyes and understand why they might be feeling or acting a certain way.

Imagine you’re having a disagreement with a team member about how to finish a project. Instead of just pushing your viewpoint, try to see why they’re passionate about their ideas.

Ask questions like, “What makes this approach better for our goals?” This helps open up a dialogue and shows you care about their feelings and opinions.

This approach can turn a heated argument into a constructive conversation where both sides feel heard and valued. It’s amazing how a little understanding can make everyone more cooperative and less defensive.

Let Go of Things Beyond Your Control

Sometimes, no matter how hard we try, there are things we just can’t change —from the weather to the actions of others. So, holding onto the need to control everything often leads to disappointment and resentment, which can fuel passive-aggressive behavior.

The antidote? Learning to let go. This means accepting that there are things you can’t change and focusing your energy on the things you can. Instead of trying to control every outcome, focus on your own actions and reactions.

Choose to respond to challenges with grace and resilience rather than getting caught up in frustration and negativity. Remember, sometimes, the most powerful thing you can do is simply let go.

Consider Therapy or Counseling

If you’re struggling to overcome passive-aggressive behavior on your own, don’t hesitate to seek professional help. A therapist or counselor can provide valuable support and guidance as you explore the root causes of your behavior and develop healthier coping mechanisms.

Therapy can help you:

Identify and understand your triggers.
Develop more effective communication skills.
Learn healthy ways to express your emotions.
Build self-esteem and assertiveness.
Address any underlying emotional issues.

Remember, seeking therapy is a sign of strength, not weakness. It’s an investment in your well-being and a step towards creating healthier and happier relationships.

Find Healthy Outlets for Your Emotions

We all experience a range of emotions, and it’s important to have healthy ways to express and release them. Bottling up your emotions can lead to stress, resentment, and, ultimately, passive-aggressive behavior.

Instead, find healthy outlets that allow you to process your feelings in a constructive way. Here are a few ideas:

Exercise: Physical activity is a great way to release stress and improve your mood.
Journaling: Writing down your thoughts and feelings can be a cathartic experience.
Creative expression: Engaging in activities like painting, music, or dancing can help you express your emotions in a non-verbal way.
Spending time in nature: Connecting with nature can be calming and grounding.
Talking to a trusted friend or family member: Sometimes, simply talking about how you feel can make a big difference.

Taking care of your emotional well-being is just as important as taking care of your physical health. Find what works for you and make it a priority.

Learn to Manage Stress Effectively

When we’re stressed, we’re more likely to snap or communicate in less-than-ideal ways. So, learning to manage stress effectively can really change the game in maintaining level-headedness and clear communication.

Start by identifying what causes your stress. Is it work overload, family demands, or something else? Once you know what stresses you out, you can work on strategies to deal with it better.

Also, don’t underestimate the power of regular breaks and relaxation techniques, such as:

Deep breathing exercises: Taking slow, deep breaths can help calm your nervous system and reduce feelings of stress.
Mindfulness meditation: Focusing on the present moment without judgment can help you detach from stressful thoughts and feelings.
Yoga or Tai Chi: These practices combine physical movement with deep breathing and mindfulness, promoting relaxation and stress reduction.

"I often recommend that individuals use a mental "emotion meter" reserving a 10 for those instances when they completely lose control and behave in regrettable ways.

If someone is able to recognize that they were calm as a cucumber, let's say a 1-3 on the emotion meter, and they began rising to a 5 or 6 after talking with someone, they can pause and be aware that their emotions are escalating.

When we recognize that we are mildly upset or irritated, that is the ideal time to communicate our concerns to the other party. If we wait until there's smoke coming out of our ears, we will have an incredibly difficult time communicating respectfully, and the message we want to communicate will be lost."

— Melissa Wesner | Licensed Clinical Professional Counselor | Owner, LifeSpring Counseling Services

Slow Down When Interacting With People

It’s really easy to rush through our conversations, especially when we’re busy. But slowing down and being present can make a big difference in your relationships.

When you take your time, you can really hear what the other person is saying and understand their point of view. This can help prevent misunderstandings and hurt feelings, which can sometimes lead to passive-aggressive behavior.

Try to avoid distractions when talking to someone. Put away your phone, turn off the TV, and give them your full attention. Make eye contact and show them you’re interested in what they have to say.

If you need a moment to think before responding, that’s okay! Just let them know you’re processing what they said. Taking these extra moments can help ensure that you’re both on the same page and reduce any chances of frustration.

Final Thoughts

As we wrap up, remember that moving away from passive-aggressive behavior is a gradual process. Change won’t happen overnight. It takes patience and practice to shift from old habits to new ways of interacting. But every small step you take makes a big difference.

Imagine how rewarding your relationships could become if everyone said exactly what they thought in a respectful way. You have the power to make that change happen, starting with your conversations.