Do you say yes when you really mean no? Setting boundaries and saying no can be really challenging, right? Maybe you feel guilty when you say no to extra tasks at work, or when friends ask for help?
Many people feel anxious about how others will react. You might feel like you have to say yes to avoid disappointing someone, or because you think it’s expected of you. This is something we can all relate to.
You can practice saying no more often
Saying no isn’t just about rejecting something – it’s a way to take care of yourself and your needs.
If you constantly compromise yourself to be there for others, it can lead to frustration and stress. You can practice giving your own needs just as much space as you would for others.
It’s not selfish to set aside time for yourself; it’s essential in a busy life.
- It reduces stress and prevents negative thoughts from building up.
- It’s about self-respect and taking yourself seriously.
When you prioritize your own needs, you open up the possibility to live more meaningfully and do more of what brings you energy and joy. You give yourself the chance to be more present for yourself, and for the people and things that matter to you.
Mindfit app helps you get started – download and try it for free now >
Start Small
If you find it hard to say no, start with small steps.
Try saying no to smaller requests that aren’t important to you. Practicing in safe situations can build your confidence and make it easier to set boundaries.
- For example, you can practice saying no to something that doesn’t feel right – say no to a salesperson or a friend.
- Another strategy is to create buffers by saying you need to think about it or check your calendar before responding. You don’t need to explain why.
- Remember: You don’t need to explain or apologize.
Sit with the discomfort.
Often, thoughts and feelings like guilt or regret arise after you say no. This is completely normal! Practice sitting with the discomfort and ask yourself:
- Why am I reacting this way? Is it fear of what others think of me?
- What would I say if this happened to a friend? What advice would I give them?
The more you practice, the easier it becomes to set boundaries. It’s mostly about your own thoughts and feelings – not what others actually think.
Remember to celebrate your victories.
It’s easy to forget all the small progress along the way: With Mindfit, you can easily track and celebrate your successes, big and small.
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