Friday Fix: 10 Ways to Say 'No' and Stick to It

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Verywell / Julie Bang

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Every Friday on The Verywell Mind Podcast, Editor-in-Chief Amy Morin, LCSW, shares the “Friday Fix”—a short episode featuring a quick, actionable tip or exercise to help you manage a specific mental health issue or concern.

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Friday Fix: Episode 214

There’s a lot of information out there about setting healthy boundaries. But sometimes, it’s difficult to get to the first step–saying 'no.'

If you’re a people-pleaser or you fear missing out, saying 'no' is difficult. Whether your friends invite you to do something or your boss offers you a new opportunity, it can be hard to find the right words to turn something down.

It’s especially uncomfortable to say 'no' to help. But if a colleague offers to help you with something and you’re afraid they’ll slow you down, you might need to say 'no' to that too. 

Whenever you say 'yes' to something that isn’t in line with your goals or isn’t something you want to do, you ultimately say 'no' to something else. 

If you say 'yes' to going out with colleagues you don’t really want to spend time with, you’re saying 'no' to doing something more valuable with your time. Or, if you agree to another project, you’re saying 'no' to doing a project you really want to do.

But how do you say, “No, thank you,” and then stick to that answer when people try to pressure you to change your mind? 

On today’s episode of The Verywell Mind Podcast, I share 10 phrases that will help you say 'no' and some strategies that can help you stick to your answer. 

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Editor’s Note: Please be mindful that this transcript does not go through our standard editorial process and may contain inaccuracies and grammatical errors. Thank you.

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By Amy Morin, LCSW, Editor-in-Chief
Amy Morin, LCSW, is the Editor-in-Chief of Verywell Mind. She's also a licensed clinical social worker, psychotherapist, and international bestselling author. Her books, including "13 Things Mentally Strong People Don't Do," have been translated into more than 40 languages. Her TEDx talk,  "The Secret of Becoming Mentally Strong," is one of the most viewed talks of all time.