Ways to say ‘No’

Are you able to say ‘No’ to things easily ?

OR

Do you find you agree to things that you don’t really want to do ?

If you find you are always thinking of others before yourself, it may be time to reflect and see what makes you keep saying yes when you don’t want to.

Often it can be the worry of upsetting someone that makes it difficult to say ‘No’.

It might be that the word ‘No’ feels harsh and when you are drawn to being helpful then it can make it even more difficult.

Here are some ways to say ‘No’ with a more friendly feel:-

My diary is full

If you feel that you are already committed to too many things then your diary is full. There is no reason for you to share what you are doing, it might be that you have committed some time to doing nothing, resting or something for yourself.

I can’t but thanks for the offer

A friendly way in which you can acknowledge an invitation or opportunity but politely decline it.

Nope

Just a different way to say ‘No’ as simple as that.

Sorry I can’t help on this occasion

Acknowledging that you are not able to help on this occasion means that you are not cutting off all future opportunities, it is simply that it doesn’t work for you this time.

That won’t work for me

If it won’t work for you, then don’t try to cram, rearrange or squeeze it in. This is what can become too much and lead to stress.

Why is it hard to say ‘No’ ?

It can be hard to say ‘No’ when you are helpful at nature and when you do it can lead to feelings of guilt.

There might be a hidden fear around not being liked or rejected in some way.

It maybe that low self-esteem and low confidence is getting in the way which makes you struggle to assert yourself in situations and you can end up agreeing to something that you don’t want to do.

The benefits of saying ‘No’

Like anything the more, you do something the easier it can become, so the more times you are able to decline then it will feel more comfortable. Being able to manage your time in a way that you feel more in control of can help to lose feelings of overwhelm and stress.

Remember by saying ‘No’ to something you are saying ‘Yes’ to yourself.

Getting support

If you are struggling to say ‘No’ then counselling can support, you to build your self-esteem and confidence. There is an opportunity to consider what is stopping you from saying ‘No’ and it can be helpful to draw on understanding to see how things can be managed differently. Please do get in touch at counsellingwithsarah0@gmail.com if you want to explore working together.