Say No: Improve Your Mental and Physical Well-Being

The word No is a small yet significantly impactful word that many have a hard time saying.  Depending on the context used it can be seen as a negative or cold response.

Whether you’re needing to decline an invitation, say no to extra tasks or set boundaries, saying no can improve your overall health and well-being.

“Of course I can!  It’s no problem at all.  Sure, anytime. You bet I will!  I don’t mind at all.  Absolutely!”   Do you ever find yourself in this cycle of yes words and phrases but on the inside you are screaming, asking yourself why did I just say that?  You’re not alone.  This is a common daily struggle for many of us and it takes work breaking out of it.

Why is it so hard to say no?  The answers to this question is key to understanding how one can change their response to reflect what they really want to say and how they truly feel.

Let’s explore some reasons we avoid saying No:

• For the appeasement of others - Making everyone happy, satisfied and relieved is our number one goal, even it it makes us miserable.

Perspective:  Operating in this way can turn into resentment towards others because you feel like your were taken advantage of.  You are in control of the standards you set for yourself.  If you create a “yes” person standard, be prepared to be the go to person for tasks and favors.

• To avoid conflict and disappointment - We try our best to keep the peace, assuring our peers and loved ones they can count on us.

Perspective:  Being honest and transparent about your limits encourages mutual respect and understanding.

• To uphold a positive image - We want people to think we always have it all together and can take on the world.  “I am a natural born superhero”!

Perspective:  This facade quickly becomes exhausting.  When we pose as superheroes this paints a picture that we give help and support but don’t need to receive it.  We make ourselves vulnerable to feeling unloved and unsupported.

• We deem others more important than ourselves - Sometimes we care more about the well-being of others before we consider our own.

Perspective:  It is okay to have self-compassion and practice self-care because you matter.  Before we can properly take care of others we need to make sure our own welfare is intact.

• To dodge a guilty conscience - When you genuinely love helping people, you feel obligated to do all you can even if you know you aren’t able to.

Perspective:  We can only do what we’re able to do.  Sometimes stepping back creates space and opportunity for others to step in.

• Uncertain how to say no politely - You may feel your No comes off as mean or rude so it’s easier to just go along with things.

Perspective:  There are ways to respectfully and politely decline.  We will explore these at the end.

---

Now let’s dive into the health benefits.

Think about what you’re saying yes to when you’re able to say no.  When you set healthy boundaries for yourself, you are saying yes to:

•  Prioritizing what matters to you

•  More time and energy for the things you value

•  Ease of mind

•  Less Stress

•  Healthy Life Balance

•  Rejuvenation 

Saying no is so empowering and builds up self-confidence. It’s a skill that allows you to have more control over your life. A skill that helps you to focus on your needs instead of what makes everyone else happy.  You will actually find that setting clear boundaries will strengthen your relationships, increase productivity and give you a more fulfilling life.  Activating your no gives your mental and physical health a boost.

Finally, we’ll take a look at some ways to say no politely:

Saying no in a polite way can make it easier. You don’t always have to give a specific reason of your why. Be straightforward, brief and stick to your answer.  You can simply reply with phrases like:

• I’m so honored you asked but I just simply can’t right now.

• I’m so sorry but I’m not able to fit this in.

• I don’t think I’m the right person for that right now as my plate is already full.

• Sadly, I will have to decline this round.

• Thank you for thinking of me but I have to respectfully decline due to other commitments.

• I wish I were able to.

• If I could I truly would.

• Honestly it’s just not a good time for me.

---

As you can see, saying No doesn’t have to be as hard as we sometimes make it.  Considering these new perspectives and understanding the health benefits of saying No, I hope you feel empowered to start making your mental and physical well-being a priority.  Leave the guilt behind and stand firm on your boundaries.  Protect your mental capacity and admit your limits.  Start living with an ease of mind, no regrets and practice saying No.