Family & Relationships Friday Fix: 10 Ways to Say 'No' and Stick to It By Amy Morin, LCSW, Editor-in-Chief Published on November 11, 2022 Print Verywell / Julie Bang Table of Contents View All Table of Contents Friday Fix: Episode 214 More About the Podcast 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. Follow Now: Apple Podcasts / Spotify / Google Podcasts 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. More About the Podcast The Verywell Mind Podcast is available across all streaming platforms. If you like the show, please leave us a review on Apple Podcasts. Reviews and ratings are a great way to encourage other people to listen and help them prioritize their mental health too. 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. For media or public speaking inquiries, contact Amy here. Download the Transcript Links and Resources Follow Amy Morin on Instagram Check out Amy’s books on mental strength If You Liked This Episode You Might Also Like These Episodes: Friday Fix: 7 Reasons Why You Might Let People Mistreat You How to Set Boundaries With Therapist Nedra Glover Tawwab Friday Fix: 5 Boundary Mistakes to Avoid What to Do When Life Feels Out of Control 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. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist Online Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.