For some help, look into the ONLINE DBT Interpersonal Effectiveness section. If you cant get into some DBT therapy where there is guidance & teaching of those skills. I dont know if you are capable of learning without being taught by someone (my ex H had to be taught everything). But at least it provides some groundwork to grow from....BUT YOU HAVE TO DO THE WORK & change yourself & without someone holding you accountable like a T its a lot more difficult.

You have to TAKE RESPONSIBILITY for your own behavior.