Manuel J Smith's assertive therapy, When I Say No I Feel Guilty, teaches you ways to respond without escalating the situation, and also teaches how to give less fucks about this kind of bullshit

I don't feel like I've developed good enough self-compassion yet. But I'd like to recommend the latest Lindsay Gibson book, Self-Care for Adult Children of Emotionally Immature Parents.

One more thing that GREATLY increased my self-worth and self-compassion was doing assertive therapy, by listening to Manuel J Smith's When I Say No, I Feel Guilty.

Can't Hurt Me by David Goggins

When I Say No I Feel Guilty by Manuel Smith

DBT Made Simple: A Step-by-Step Guide to Dialectical Behavior Therapy by Sheri Van Dijk (I haven't read it so if you do please tell me whether it's good)

I won't feel ok with myself if I leave without recommending this Assertiveness Training.