Learning how to say “no”

BIRMINGHAM, Ala. (WIAT) — Work responsibilities, social activities, family responsibilities, and more can make it feel like you have just too much on your plate. But, experts say that problem can be solved with the power of simply saying ‘no”.

People often reluctantly say “yes” to take on additional commitments for many reasons, like: guilt, obligation, sense of duty, or sometimes out of fear of conflict or rejection.

Unfortunately, this often leads to being over-extended, and doing things you really don’t want to do.

Dr. Josh Klapow, a clinical psychologist at UAB, say, “the problem is, if we say yes too many times, we drive ourselves into the ground, we wear ourselves out, we lose our ability to do the things for others that we want to do.”

how to say noDr. Klapow has a few tips to learn how to say “no”.

Practice saying “no.” Rehearse what you are going to say, keeping it as concise as possible. Think it over. You typically don’t have to commit to something as soon as you are asked. Say no without apologizing. That frequently weakens your stand, and tempts the other person to play on your feelings.

Finally, if a person doesn’t accept the ‘no’, or pressures you, just use the “broken record technique”.  Simply repeat your original statement, and resist the temptation to answer why, or respond to possible insults.

Copyright 2014 WIAT-CBS42

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