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In our fast-paced world it is easy to glorify being “busy” and a simple “no” seems like some kind of lost art or skill. Too often we find ourselves overcommitted and overwhelmed, trying to juggle multiple obligations at the same time – so saying “no” may feel like giving in or being weak or selfish rather than preserving what matters the most: our values, priorities, and wellbeing.

Why is it difficult to embrace this two-letter word? Perhaps our fear of rejection or disapproval keeps us from saying “no”. Perhaps wanting to be liked and accepted by others has us saying yes when saying no is best; or we struggle with guilt and obligation that prevent us from saying “no”. Perhaps FOMO (fear of missing out) makes us overcommit ourselves even when it’s not always in our best interests.

When we don’t use the word ‘no’ when necessary, we allow ourselves to get out of balance, depleting physical and emotional reserves as a result. By continuously saying “yes”, we could still be saying no – perhaps to things that matter the most to us! Saying “yes” without ever saying no may lead to burnout, stress or anxiety eventually becoming overwhelming for anyone involved – making learning how to say no not only a good idea but essential!

So, the next time you feel pressured to say yes, consider some of these suggestions or ideas to help you say “no” gracefully:

1. Pause and Reflect: Before agreeing to any request made, take some time to evaluate its impact on your commitments and energy levels: Will accepting it compromise my wellbeing?

2. Make “I” Statements: Rather than make excuses or blame someone else, focus on yourself by using “I” statements that reflect your limitations or priorities – for instance: “I can’t commit to this at this time due to other commitments.”

3. Offer Potential Alternatives: If you can’t say “yes” to someone’s request, offer alternatives or compromises as this demonstrates that you value both their relationship or opportunity and are open to finding middle ground.

4. Practice Saying No: Practice makes perfect, so try starting small requests until it becomes easier for you to reject larger commitments.

5. Learn to Say No to Yourself: Saying “no” can often be the hardest task of all. Practice self-discipline and put yourself first by being aware when you need to decline desires or impulses that arise within yourself that don’t serve you well.

The difference between thriving and surviving most likely has to do with our ability to say that very important two lettered word no. It is not only okay to say no; it is vital and crucial for our own personal growth, well-being, and development. By setting clear boundaries and using our no wisely, we protect energy reserves, safeguard mental wellbeing, and foster meaningful relationships.