When we feel our interest or social status is threatened we can react aggressively to protect our position. In the same way we can act submissively, often at the expense of our own views, feelings and self respect.
The most affective way to communicate with others is by being assertive. This comes from giving yourself and others equal rights, and respecting both your own and other's boundaries. This starts with being aware of your own feelings 'as feelings'. They are neither good or bad...they are just how you feel.
From there we can mindfully respond to the situation rather than using our usual knee jerk reaction. By just being aware of your feelings, you are giving yourself the choice about how to respond.
Give it a try : )