Considering How to Say No

9:13:8

2024-05-22

967

1- Give yourself permission to say no. Many people have a knee-jerk reaction to say "Yes" when they're asked to do someone a favor. Keep in mind, you are never required to say "Yes." It's actually okay to say "No" sometimes. Accept this as you prepare to say "No" to someone. This will help you say "No" with ease.

If you never say "No," this can have negative consequences. You can enable someone who relies too much on you for favors. You can also burn out on your own end and lose focus.
If you say "No" too often, you may miss out on things that may be good for you. If you're overcommitted doing things you don't want to do, you won't have much time left for yourself.
Make time for the things you really enjoy rather than saying "Yes" as a knee-jerk response. If you, say, agreed to help a friend move all weekend, you may have to turn down an invitation to go on a weekend hiking trip with another group of friends.

2- Establish your personal boundaries. It's always easier to say "No" if you have a reason. However, that reason does not have to be concrete. Many people think if they can do something, they should. Your reason for saying "No" can be a simple matter of your own personal boundaries. Think about what boundaries you have, and embrace the fact you're allowed to stay true to them.

Consider what you are reasonably able to do, and what you actually enjoy doing. You can say "No" to things that drain you or distract you. You can set specific boundaries regarding what you will and will not agree to do.
For example, maybe you value solitude. You can set a boundary that you won't go out two nights each weekend. You can use this boundary as a reason for saying "No." For instance, "I would love to go out with you Saturday, but I have plans Friday. I never go out two nights in a row because I get too tired."
You can also set boundaries in regards to personal commitments. You can, for example, have a rule that you only volunteer for two charity events per month if this is reasonable for you given your schedule.

3- Be aware of potential persuasion techniques. People often won't take "No" for an answer. If you say "No" to someone, they may use persuasion techniques to try and change your mind. Be aware of potential persuasion techniques so you can establish a firm offense.

People may try to guilt you into doing something to reciprocate a favor. Remember, just because someone did you a favor does not mean you owe them. Friends do not keep score.
People may also ask twice. If you say "No" to one thing, they may try to get you to agree to a smaller commitment or favor. Remember to be firm. Keep saying "No."
A person may also try to get you to do something by comparing you to other people. They may say another person agreed to help. You are not that person. You do not have to do something simply because someone else did.

4- Practice saying "No." It may sound silly, but you can actually practice saying "No" alone. Try standing before a mirror and looking at yourself. Practice giving a firm, "No" to someone so you get comfortable with the words. Many people are nervous about saying "No" and may say "Yes" due to anxiety. Practicing can help quell some of this anxiety.