How do I identify and communicate my needs?

How to Identify Needs if Not Already Familiar:

Some job needs are very obvious, such as the number of hours you can work, schedule, commute, or transportation needs.

Culture or management style needs can be a little harder to identify for some.

One way to analyze what your needs are is to document or take notes on the following over 2 weeks. Voice memos or phone notes are the easiest route.

Reflection Questions:

• Are you suppressing anything you would say or do out of fear of others’ reactions? If you were to not suppress this thing, what needs would it reveal?
• What makes you have either strong avoidance or a strong emotional reaction? If you were to trace this back to a need not being met, what need would that be?
• What situations do you feel safe vs unsafe and why?
• What situations can you feel like you can be yourself vs. when you feel very stifled and why?

Ask these questions and document the answers as you move through life for two weeks. At the end of the two weeks, then group things together according to categories of needs and values.

Analyze how you can express these needs safely to ask for accommodations if needed in environments where it is safe to do so.