Saying NO

Saying ‘no’ is not always easy, but it is important. Setting boundaries allows us to recognise how much we are capable of handling, and go about our daily lives in a healthy and efficient manner.

Getting Started

Pay attention to why you may be saying ‘yes,’ to something when you would rather be saying ‘no.’ Are you fearful of losing
Once you’ve determined why you think you can’t say “no,” evaluate the validity of that statement. Keep in mind that
Create a new statement to replace the old one. For instance, instead of thinking, “I have to say ‘yes’ or else I’m a horrible person,”

Simple Tips

  • If ever you feel like you may be letting someone down by saying ‘no,’ it is always best to communicate with them openly. Explain your situation to them as well as what has led you to respond in this manner. Once they understand where you are coming from, they are bound to be understanding.


A variety of factors come into play when examining an ability to say “No” in interpersonal situations: Someone may feel as if it is their responsibility to be extremely accommodating, and therefore may not recognise the importance of setting boundaries Someone may feel anxiety in situations where they are asked to make a choice, and therefore they may choose the answer that pleases the most people Someone may not have been given the space to say ‘no’ earlier in their life, and therefore may not realise that they have that choice Someone may believe that in order to achieve a certain target they have to take on as much as possible