Strengthen your speaking and listening skills. It OK to ask for what you want. One might not always get what they want but the chances certainly go up by asking. OK to ask questions and seek information. OK to say no and not feel guilty.
Assertive communication is open, honest, direct and respectful.
Brief progressive muscle relaxation. An alternative method is to gently relax your muscles without first tensing. I am bringing my awareness to my right foot and letting the muscles of my right foot soften and relax. Letting them become warm and heavy. Let the bed or chair support your body.