We are overwhelmed with responsibilities and obligations. No matter how busy we are, we still say yes and take on even more.

Why is it so hard to say no? We care, we want to help, we want others to like us and it’s a habit to say yes.

The problem is that we can neglect our own needs. We take care of everyone else without giving the same level of self-care to ourselves.

Check in with yourself: how do you feel after saying yes?

Happy and fulfilled? Great! Keep it up.

Frustrated?? Time to start saying no.

How do I say no?

Don’t respond on the spot. Say: “Let me check and get back to you.”

Step back and evaluate. Why are you saying yes? Are you the best person for the job? Are you agreeing for validation, because you?d feel guilty if you didn’t? Are you putting off something more important?

If you want to say no but don’t know how, here are a few ideas:

• I wish I could but?
• I would love to but my schedule doesn’t permit it.
• I want to say yes but I simply can’t because?

The Bottom Line: Be kind to yourself and practice saying no.

Ask: What’s motivating me to say yes?

Affirm: When I say no to others I say yes to myself.