Reduce Stress by Learning to Say NO

Do you find yourself saying yes to things when you’d really like to say NO? What if you could reduce stress by learning say NO?

Feeling that you have to please everyone else and fit everything in can quickly overwhelm your schedule. This can build your stress levels, often to the point that you resent it. There can be lots of reasons why you might struggle with saying no. You may be scared to upset or disappoint people or worry about coming across as rude.

It is not only okay, but healthy to set and maintain boundaries. Protect your time for self-care and protect your schedule from becoming overfull. It is ok to say NO!

When it comes to managing your stress, finding the self-confidence to reject things that aren’t in your best interest can be a game changer.  

Here are some tips on how to reduce stress by learning to say NO:

• Be direct and upfront. It’s okay to be honest and say that you can’t commit right now or you already have plans. It can be tempting to say you’ll think about it and get back to them. Unfortunately, this is generally a surefire way of creating more stress. 

• Don’t feel obliged to apologize for saying no. Your time and energy is precious. There’s nothing wrong with putting yourself first. This is especially true if you know that saying yes will cause you tons of stress in the long term. 

• It’s best to avoid lying to make people feel better about why you’re declining. You are likely to feel worse in the long term and there’s always a chance that you’ll be found out! You don’t need to explain yourself and it’s often better if you don’t try. 

• Try role playing in front of the mirror or with a friend. This can help you feel more comfortable with the idea of saying no, when you need to. Try saying “No, I’m sorry, I can’t”, or whatever phrase feels comfortable for you.

Finally, remember, it’s okay to say no, and the fact that you say “no”, is enough!

Kristina is a registered nurse and National Board Certified Health Coach. She is trained in behavior modification and partners with clients to take control of their health, feel their best, and reduce their risk of chronic disease, through lifestyle behavior change coaching.

Kristina is passionate about empowering people to live full, healthy lives, believes everyone has the capacity for positive change and loves helping clients find that capacity within themselves. Using a gentle and collaborative whole-person approach, she helps clients shift beyond what they think is possible, bridging the gap from where they are to where they want to be.