Talking and sharing always involves at least 1 other person. Therefore it is probably best if you get them involved in any goals you set to improve your communication. Remember to share your bill of rights with others.
This is not always easy and you may have some doubts, but it will help in the long term.
To tell or keep to myself!
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Lady: Thinks: “I hope I don’t come across as stupid but I think it will help make him understand”.
Man: Says: “Thanks for sharing this, this really helps”, Thinks: “If only I’d known how she was feeling’.
Something to try
Why don’t you try sharing your Bill of Rights with the people you communicate with?