How to Say ‘No’. (When it doesn’t feel easy.)

For such a small word, ‘no’ has an awful lot of grip when it comes to sliding off the tongue. It’s one of the first words we learn but one of the hardest to master.

Even the strongest of humans can find themselves saying ‘yes’, when they actually want to say ‘no’. When this happens too often, it can fuel feelings of resentment and regret, as well as a sense of being too available, too stretched, or too firmly stuck in the passenger seat. Becoming better at saying ‘no’ might be easier said than done – but it can be done. It might feel awkward and uncomfortable at first, and that’s okay. At the end of the awkward and uncomfortable will be a greater sense of empowerment, richer relationships and a clearer idea of what you need and why you deserve it. 

Why We Need to Say ‘No’ More Often

  1. We can only do so much. None of us are superheroes and even they have their limits. The things that matter the most won’t always clamor for priority. Saying no to the unimportant things gives the important ones the priority they deserve.
  2. If we don’t say no when we need to, other people’s needs will be given more priority than our own.
  3. Eventually, we will stretch too far and disappoint someone by delivering less than promised.
  4. Overcommitting runs the risk that we’ll end up with the reputation of being ‘nice’ – but unreliable.

Why We Don’t Say ‘No’ Enough

Before ‘no’ can find a more permanent home in our vocab, it will help to understand why we don’t say it enough. Here are some common reasons:

  1. Because we think we can. We overestimate our time and capacity and underestimate the other demands on our resources.
  2. Because we want to help. We’re nice like that.
  3. To preserve the relationship. Saying ‘no’ might end a friendship that depends on putting our own needs second all the time – which might be a friendship to stop fighting for. 
  4. Fear that rejecting the request might come across as rejecting the person.
  5. The person asking might get upset. We say ‘yes’ because we don’t trust that the person who has made the request will cope with ‘no’. 
  6. To keep our options open. Who knows what doors might close when we say ‘no’. More often than not though, it’s the door to sleeplessness, stress and chaos. 

How to Say ‘No’. (Without the world falling fairly off its axis.) 

  1. Know the clues. Often even before you’ve spoken the word you have a clue that you’d rather be saying ‘no’ ,but ‘yes’ jumps out instead. Know the signs – a tinge of anxiety, that sinking feeling, that faint voice inside you that knows everything that’s good for you except how to make you listen to it.
  2. Try ‘Can I get back to you?’ or ‘I need to check – I’ll let you know.’ This slows the interaction down and gives you time to consider your response. The thought of saying no can cause anxiety in itself, so the temptation is to say ‘yes’ to get rid of the discomfort. If you don’t have to give a response straight away then don’t. Give yourself time to actually believe that you’ll be okay to say ‘no’. Because you will be. Make sure you come back quickly with your answer – the issue won’t go away. If someone has asked for your help they aren’t suddenly going to forget about it. A quick, gentle, generous ‘no’ is always so much better for the relationship than no response at all.
  3. Are you saying ‘yes’ because you don’t want to hurt the person asking? Trust their capacity to cope with ‘no’. They’ll be fine and they deserve your confidence. 
  4. Make it clear you’re saying no to the request, not to the person. ‘I’d really love to help you but I can’t. I’m strapped this week. Let me know next time you need a hand though and I’ll help out if I can,’ or ‘I’d love to help you out but I’ve already committed to … Let me know next time you need a hand.’ If you want to, share what’s keeping you busy but don’t over-explain. You don’t owe anybody an explanation but for the person asking, hearing something after ‘no’ tends to feel less jarring than a straight-out ‘no’. 
  5. If you can’t say ‘yes’ to the request, is there something less intrusive you can do to show you care? ‘I can’t meet for lunch next Tuesday but how about we organize something in a couple of weeks,’ or ‘I’d love to help you out but I have so much on. I wouldn’t be able to give you what you need. I’d love to meet up with you in a couple of weeks though so you can tell me about it.’

If you’re used to saying ‘yes’, saying ‘no’ will almost certainly feel awkward. Accept the discomfort for what it is – the normal response to something new you’re trying, rather than what it isn’t – a stop sign. 

Saying no gets easier with practice and with the realisation that people won’t hate you for it. Relationships won’t be damaged and the world will keep spinning, just as it always has. Your ‘no’ won’t make any difference to that. And if anyone gets upset because of your kind, generous, articulate ‘no’, chances are he or she was probably added baggage that you’d rather not pay for. Always good to know.

Leave a Reply

Your email address will not be published. Required fields are marked *

Follow Hey Sigmund on Instagram

Let them know …

Anxiety shows up to check that you’re okay, not to tell you that you’re not. It’s your brain’s way of saying, ‘Not sure - there might be some trouble here, but there might not be, but just in case you should be ready for it if it comes, which it might not – but just in case you’d better be ready to run or fight – but it might be totally fine.’ Brains can be so confusing sometimes! 

You have a brain that is strong, healthy and hardworking. It’s magnificent and it’s doing a brilliant job of doing exactly what brains are meant to do – keep you alive. 

Your brain is fabulous, but it needs you to be the boss. Here’s how. When you feel anxious, ask yourself two questions:

- ‘Do I feel like this because I’m in danger or because there’s something brave or important I need to do?’

- Then, ‘Is this a time for me to be safe (sometimes it might be) or is this a time for me to be brave?

And remember, you will always have ‘brave’ in you, and anxiety doesn’t change that a bit.♥️

#positiveparenting #mindfulparenting #parenting #childanxiety #heywarrior #heywarriorbook
The temptation to fix their big feelings can be seismic. Often this is connected to needing to ease our own discomfort at their discomfort, which is so very normal.

Big feelings in them are meant to raise (sometimes big) feelings in us. This is all a healthy part of the attachment system. It happens to mobilise us to respond to their distress, or to protect them if their distress is in response to danger.

Emotion is energy in motion. We don’t want to bury it, stop it, smother it, and we don’t need to fix it. What we need to do is make a safe passage for it to move through them. 

Think of emotion like a river. Our job is to hold the ground strong and steady at the banks so the river can move safely, without bursting the banks.

However hard that river is racing, they need to know we can be with the river (the emotion), be with them, and handle it. This might feel or look like you aren’t doing anything, but actually it’s everything.

The safety that comes from you being the strong, steady presence that can lovingly contain their big feelings will let the emotional energy move through them and bring the brain back to calm.

Eventually, when they have lots of experience of us doing this with them, they will learn to do it for themselves, but that will take time and experience. The experience happens every time you hold them steady through their feelings. 

This doesn’t mean ignoring big behaviour. For them, this can feel too much like bursting through the banks, which won’t feel safe. Sometimes you might need to recall the boundary and let them know where the edges are, while at the same time letting them see that you can handle the big of the feeling. Its about loving and leading all at once. ‘It’s okay to be angry. It’s not okay to use those words at me.’

Ultimately, big feelings are a call for support. Sometimes support looks like breathing and being with. Sometimes it looks like showing them you can hold the boundary, even when they feel like they’re about to burst through it. And if they’re using spicy words to get us to back off, it might look like respecting their need for space but staying in reaching distance, ‘Ok, I’m right here whenever you need.’♥️
We all need certain things to feel safe enough to put ourselves into the world. Kids with anxiety have magic in them, every one of them, but until they have a felt sense of safety, it will often stay hidden.

‘Safety’ isn’t about what is actually safe or not, but about what they feel. At school, they might have the safest, most loving teacher in the safest, most loving school. This doesn’t mean they will feel enough relational safety straight away that will make it easier for them to do hard things. They can still do those hard things, but those things are going to feel bigger for a while. This is where they’ll need us and their other anchor adult to be patient, gentle, and persistent.

Children aren’t meant to feel safe with and take the lead from every adult. It’s not the adult’s role that makes the difference, but their relationship with the child.

Children are no different to us. Just because an adult tells them they’ll be okay, it doesn’t mean they’ll feel it or believe it. What they need is to be given time to actually experience the person as being safe, supportive and ready to catch them.

Relationship is key. The need for safety through relationship isn’t an ‘anxiety thing’. It’s a ‘human thing’. When we feel closer to the people around us, we can rise above the mountains in our way. When we feel someone really caring about us, we’re more likely to open up to their influence
and learn from them.

But we have to be patient. Even for teachers with big hearts and who undertand the importance of attachment relationships, it can take time.

Any adult at school can play an important part in helping a child feel safe – as long as that adult is loving, warm, and willing to do the work to connect with that child. It might be the librarian, the counsellor, the office person, a teacher aide. It doesn’t matter who, as long as it is someone who can be available for that child at dropoff or when feelings get big during the day and do little check-ins along the way.

A teacher, or any important adult can make a lasting difference by asking, ‘How do I build my relationship with this child so s/he trusts me when I say, ‘I’ve got you, and I know you can do this.’♥️
There is a beautiful ‘everythingness’ in all of us. The key to living well is being able to live flexibly and more deliberately between our edges.

So often though, the ‘shoulds’ and ‘should nots’ we inhale in childhood and as we grow, lead us to abandon some of those precious, needed parts of us. ‘Don’t be angry/ selfish/ shy/ rude. She’s not a maths person.’ ‘Don’t argue.’ Ugh.

Let’s make sure our children don’t cancel parts of themselves. They are everything, but not always all at once. They can be anxious and brave. Strong and soft. Angry and calm. Big and small. Generous and self-ish. Some things they will find hard, and they can do hard things. None of these are wrong ways to be. What trips us up is rigidity, and only ever responding from one side of who we can be.

We all have extremes or parts we favour. This is what makes up the beautiful, complex, individuality of us. We don’t need to change this, but the more we can open our children to the possibility in them, the more options they will have in responding to challenges, the everyday, people, and the world. 

We can do this by validating their ‘is’ without needing them to be different for a while in the moment, and also speaking to the other parts of them when we can. 

‘Yes maths is hard, and I know you can do hard things. How can I help?’

‘I can see how anxious you feel. That’s so okay. I also know you have brave in you.’

‘I love your ‘big’ and the way you make us laugh. You light up the room.’ And then at other times: ‘It can be hard being in a room with new people can’t it. It’s okay to be quiet. I could see you taking it all in.’

‘It’s okay to want space from people. Sometimes you just want your things and yourself for yourself, hey. I feel like that sometimes too. I love the way you know when you need this.’ And then at other times, ‘You looked like you loved being with your friends today. I loved watching you share.’

The are everything, but not all at once. Our job is to help them live flexibly and more deliberately between the full range of who they are and who they can be: anxious/brave; kind/self-ish; focussed inward/outward; angry/calm. This will take time, and there is no hurry.♥️

Pin It on Pinterest

Share This