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15 Ways to Say “NO” and not feel bad about it.

Have you ever found yourself saying “yes” to requests, although you really wanted to say “no”. We all have moments where we have a hard time saying no. But if you find yourself always saying yes to everything, you can quickly feel overwhelmed.

Maybe you feel that you’re the only one who can really get things done so you have to say yes. Or you feel guilty saying No. For whatever reason, it’s important to say No when you truly can’t or don’t want to do something. It shows that you have boundaries and respect your own time, and theirs.

Try the following ways of saying No. A great way of starting out your answer is to pause, and wait a few seconds. You don’t have to answer impulsively. Take a few seconds to really notice how you feel. And when the answer is No, try one of these statements. These are general statements, so customize them for the situation.

 

  1. I can’t right now.  But I can (insert time or day that you can)
  2. I don’t want to right now.
  3. I’m not interested.
  4. I can’t. Have you tried (then given a suggestion)
  5. I can’t commit to that right now.
  6. No thank you.
  7. I already have other commitments.
  8. Unfortunately, it’s not a good time.
  9. I have too much to do.
  10. I’d love to/I’m interested, but I can’t.
  11. I haven’t thought about it. I’ll have to get back to you.
  12. I don’t feel comfortable doing that.
  13. I can’t/don’t want to. Is there another way I can help?
  14. I wish I could but I have something else to do.
  15. No

 

About the author.

Liza J Alvarado is a Licensed Professional Counselor in private practice. She serves Adolescents, Adults, and Spanish speaking families in the Lehigh Valley, PA area.

 

 

 

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