Accept that you have legitimate needs in an emotionally connected relationship. If you're not sure what those needs are, write them down. Let yourself feel good about being nourished emotionally and spiritually. Your list may include things such as the freedom to express your emotions, even displeasure, although not in a critical or blaming way; to ask for emotional support when you need it; to voice your desires. Affirm and practice expressing your legitimate needs. When the time comes, stand up for yourself. This takes courage and patience, so be kind as you let your authentic self be heard.
— Donald Altman in The Mindfulness Code