Do you struggle to say no to people? You are not alone in this. Some people find themselves stretched thin and hard-pressed for time, yet are unable to decline more demands on their time from others. These demands happen at work, within the family and from social networks. Feeling stressed and over extended can lead to burnout at work and otherwise. So how do you say no?
Remind yourself you have a choice
After all it is your time and your life- hence the decision to commit to an activity, to volunteer, to do an extra shift, or to help a friend is yours too. You know best what other commitments, chores and events you have on your schedule. Declining a request for more of those is a conscious choice that you can make.
You are the best person to take care of yourself. Everyone needs time to unwind and recharge. You need time to think about your ever-changing priorities and goals in life. It’s easy to get lost in the humdrum of life and not take care of yourself. Make some time for yourself- to do what you love and what brings you joy. Say no to things that don’t.
Be gentle, but firm
You can be assertive without being rude or offensive. You can say no without hurting other people’s feelings. When you start prioritizing yourself, this gets easier. ‘I wish I could, I don’t have the time right now’, ‘Maybe we can try another time?’ or ‘ I would have loved to, if it were possible’.
You do not need to make excuses. You get to make the choices for yourself. If a brunch, or an activity in your child’s life seems too much to squeeze in to your already packed schedule, politely decline. You are busy is reason enough.
Dr Sayanti Bhattacharya
Need help saying no? Please call us at 919-636-5240 or email firstname.lastname@example.org.