How to say ‘No’ to someone without feeling bad or guilty?

Many people have the habit of saying yes to every invitation or request because either they are people pleasers or they feel scared that saying no might disappoint others.

If you also feel the guilt of saying no even though you don't have the bandwidth and you are just squeezing others' tasks into your schedule so that people should not feel bad, then it is an alarming sign!

The skill of "Saying No" is a life-changer, and every human should learn about it to protect their physical and mental well-being.

Here are some helpful statements you can use to say ‘No’ without feeling bad or ending up on a bitter note with your friend, colleague, or anyone:

1. "Give me some time to think about it."

Requesting time to think of something you are uncertain about will help you have the space to analyze and comprehend the situation clearly. It's always good to be sure than to answer in haste that you might repent later.

2. "Sorry I can't.... however can we plan it...?"

If you find any plan interesting and your day is jammed with important tasks, or maybe you need your own time to relax, you can communicate and suggest a better time to do it later. It's an assertive and polite way to respond.

3. "I'm sorry, but I can't."

Sometimes you don't want to get involved in situations that make you feel uncomfortable and put you under pressure or stress. If you meet people who are pushy and they don’t understand your boundaries, then a firm and clear "NO" is the best answer to show there is no extra room for negotiation.

4. “Thanks for thinking of me. Unfortunately, I’m not…”

You may find some requests genuine and friendly. In that case, you can sincerely thank or compliment the person for considering you. Following up, you can mention an honest reason for not accepting the request.

Final Thought

There is no good in saying yes to situations if it's going to make you feel resentful, draining, or stressed.

At Younity, we organize weekly workshops that help to learn social and professional skills that will help you be future-ready!