Learning How to Say No

Taking time for yourself is an important part of wellness. And most individuals have a difficult time saying no even when they do not have time. Identifying areas that you can let go of will add simplicity to your life and allow you to focus where it counts. Recognizing when it is ok to say no helps increase self-respect and self-control. Allowing time for yourself is important in reducing anxiety, depression, and fatigue. When you say no to the less important tasks in your life, you are making your health a priority by showing that you respect yourself. A good rule of thumb is to allow at least 10 minutes of time to yourself each day to do something that you enjoy, and make this a priority. Read the tips below with a mindset about what saying ‘no’ can do for your personal wellness.

  • Focus on Self-Esteem: If your self-esteem is low, you are more likely to say yes far too often. Realize that you do not need to please everyone and learn to recognize situations when you need to put yourself first. Focus less on being a “people-pleaser” and focus more on deciding how you truly want to respond. Listen to your gut feeling.
  • Have a Simple Response: Often simple answers are best. Don’t worry about creating a lengthy excuse or coming up with something that sounds more important so that you can say no. Simply say no and say it with confidence. Have confident body posture as well.
  • Buy Yourself Some Time: If it is just too hard to say no, say that you will get back to them after you’ve had some time to think about it or look at your schedule. Often times, it becomes much easier to say no after you have given yourself some time. Time will help you to avoid the pressure of saying yes when you may be caught off guard in the moment.
  • Compromise if You Must: Only compromise if that is what you really want to do. Come up with a solution that will help both you and the receiving end.
  • Don’t Feel Guilt: When you do say no, do not feel guilty. Getting over this hurdle is liberating. Learn to recognize that you are saying no to a request, not a person. Do not say no sheepishly looking for a way to apologize while saying it. When you say no, recognize that you are showing care for yourself.
  • Try Role Play: With time and practice, all things become easier. If there is a particular instance where you find yourself saying yes to something that you shouldn’t, don’t shy away from role playing that situation. This will help you formulate the words before you are placed in a difficult situation.

Put these tips to the test next time you need to say no, and experience the power that will come when you realize your capacity to say no. Taking time for yourself is an important part of wellness, self-care, and stress management. 



Learning To Say No