How to Say No And Feel Good About It


Are you tired of constantly putting others’ needs before your own, only to feel drained and resentful? You’re not alone. 


Given the complexity of relationships, finding the balance between giving and receiving can be a tricky feat. But what if setting boundaries could be the key to reclaiming your sense of self and nurturing healthier connections?

Ready to learn how to overcome the fear of displeasing others and embrace boundary-setting as a form of empowerment? Let’s dive in!

Express gratitude and appreciation:

When setting a boundary, express gratitude for the opportunity or invitation. For example, “Thank you for thinking of me, but I have other commitments.” This shows that you value the relationship while still asserting your boundary.


Saying no can feel uncomfortable at first, especially if you’re used to saying yes to everything. However, like any skill, setting boundaries gets easier with practice. Start with small requests and work your way up to more significant boundaries.

Shift the framing from “no” to “self-care”:

Instead of viewing saying “no” as a negative, reframe it as a positive commitment to your own well-being. For example, “I need to take care of myself right now, so I can’t commit to that.”

Be clear and concise:

When setting a boundary, be clear and concise in your refusal. Avoid making excuses or over-explaining. Simply state your boundary in a respectful manner. For example, “I’m unable to take on any more projects at this time.”

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  • Fears of Contamination or Germs
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