Inconvenient to refuse, but even worse to agree: how to learn to say no

Have you ever had this: someone asks for something, and you agree, when in fact you do not want? Sometimes it is easier for us to fulfill someone else’s request than to refuse and face resentment or resentment. As a result, you have to sacrifice your time, rest and plans. In Kaliningrad, the Center for Public Health and Medical Prevention explained why it is important to be able to say “no” and how to learn it.

Many are afraid to appear rude, offend a person or spoil a relationship with him. Therefore, they agree to stay at work, borrow money or go where they do not want to go. And then they experience irritation, fatigue and regret that again they could not refuse.

In fact, saying no is perfectly normal. It doesn’t make you a bad friend, colleague or relative. Everyone has the right to their own time, desires and plans. You don’t have to do anything just to please someone.

Experts advise not to immediately try to become a person who confidently refuses everyone in a row. It is better to start with small situations and gradually get used to the fact that you may disagree.

For example, at first you can answer: “Sorry, I would love to help, but now I am busy.” When it becomes easier to say this phrase, try to say more confidently: “Sorry, but I have other plans” or “I’m not ready to do this right now.”.

Over time, you can learn to refuse without a long explanation. For example, just say, "No, I don't want to." You do not have to make excuses or come up with a good reason to refuse someone else’s request.

If even the thought of refusal becomes awkward, you can rehearse in advance. Stand in front of a mirror and say a few words that you can answer. Pay attention to your tone and facial expression.

Repeat the exercise until you feel more confident. Gradually, rejection will become easier, and guilt will occur less often.