How Can You Get Better at Saying No: Follow These Steps

Are you often approached when others need a favor? Despite having numerous personal commitments, do you find it difficult to say no to their requests? If so, this is the ultimate guide for you to get better at saying no for yourself.

Many psychological studies suggest that the inability to say no to others is often rooted in childhood trauma. Children raised in narcissistic families, where high expectations are placed on them and they are only liked and acknowledged if they obey, may struggle with this issue. 

These children, brought up in such environments, tend to become people pleasers as adults. To be likable, they often prioritize others' needs over their own, leading to struggles with asserting themselves. This tendency can lead to severe mental health complications if not identified early. One key symptom of people-pleasing is the inability to say no.

It's crucial to recognize your own needs and evaluate whether helping others is worth sacrificing your well-being. Here are some tips to help you learn when and how to say no:

Analyze the Ask

Your Current Commitments

Assess your existing obligations. Are you already overwhelmed? Will taking on this favor impact your ability to fulfill your responsibilities?

The Importance of the Request

Determine if the request is urgent or can be managed by someone else. Not all requests are equally important.

Relationship

Consider your relationship with the person asking. Is this someone you owe a favor to, or is it someone who frequently takes advantage of your kindness?

How to Say No

Be Direct and Honest

When saying no, be clear and straightforward. For example, “I’m sorry, but I can’t take on any more tasks right now.” or “With all the other priorities I’m balancing, I don’t have the availability to do it anytime soon.”  Honesty about your limitations is important.

Practice Saying Well-Reasoned 

A thoughtful No at the right time can be the savior for you. No one can misinterpret and judge you if you decline a request with a logical No. Provide a brief reasoning (if the person is important) as to why you can’t do what they are asking you to do.  

Set Boundaries

Establish clear boundaries about what you are and aren’t willing to do. Communicate these boundaries clearly to others.

Be Kind but Firm

You can say no with kindness. Extend gratitude for the ask. It will make you guilty-free for rejecting the favor people ask. For example, “I appreciate you thinking of me, but I have to decline this time.”

Understand being kind VS compromising your well-being for appearing kind has a huge difference. You should be nice to others while giving equal consideration to your needs.