Learning how to say no is about asserting boundaries learning to value yourself and your self-worth.
Fear, guilt, shame, lack of self belief are some of the reasons why we don't speak our truth.
When we consistently say "yes" to others at the expense of our own needs, we signal to ourselves and the world that our time, energy, and wellbeing are not important.
In contrast, saying "no" is a declaration of self-worth. It’s a testament to the value we place on ourselves and the boundaries we set to safeguard our mental, emotional, and physical health.
Examples of How to Say "No" to People
If you are still struggling to find the right words to say no, you might find some of the following examples helpful:
I'm too busy today. Maybe I can help out some other time."
I wouldn't feel comfortable doing that. Is there some other way I could help?"
I'm feeling overwhelmed with work right now, so I'm going to have to take a raincheck."
I have a previous commitment. Maybe next time."
That sounds really fun, but unfortunately I won't be able to make it."