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Notice to users: Jamron Counseling Blog is not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding any mental health symptom or medical condition. Never disregard professional psychological or medical advice nor delay in seeking professional advice or treatment because of something you have read on Jamron Counseling.

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The Power of Saying “No”

Saying “no” is not always an easy task. Whether it is a friend asking for a favor, a colleague or a manager expecting you to help them with their job, or family members asking more than you can give to them. It is common that many of us struggle with the fear of disappointing others if we say “no” to them.



It's ok to say no and establish boundaries


However, the truth is, saying “no” is not selfish. It is an act of self-care and setting appropriate boundaries in one’s life. Saying “no” when necessary allows you to prioritize your mental health, avoid burnout, and cultivate healthier interpersonal relationships. 


Here are some exercises that we can practice both in and out of therapy sessions:


  • Pause Before You Answer: Take a breath and give yourself permission to say, “Let me think about that” instead of saying “yes” right away. It also gives yourself time and space to look at your own feelings and needs.


  • Use Assertive Languages: Practice clear and respectful phrases, such as “I would like to give you some guidance about how to do the tasks, but I won’t be able to do it for you because I am focusing on my own work at the moment,” or “thank you for thinking of me and inviting me to the party, but I need to pass this time as I would like a take a break on my own this weekend.”


  • Practice with Low-Stakes Scenarios: Start with something small. For instance, saying “no” to an invitation you are genuinely not up for or practicing within a safe relationship. Notice how you feel after that, give yourself some appraisals and compassions, and consciously remind yourself that “I am allowed to do so.”


  • Role-Play in Sessions: Therapy session is a safe and nonjudgmental space to practice boundary-setting. We can work through real-life incidents and rehearse how to say “no” in a way that feels more authentic, empathetic, and empowering.


Learning to say “no” requires a lot of courage and effort, and you do not have to do all these alone. Setting healthy and appropriate boundaries also means that you are showing up for yourself and others in a more sustainable way.


Your boundaries are valid, and your needs matter! Schedule a therapy session with us to work on these concerns and to learn to honor your needs without guilt. 


Writte by:

Yuntian Meng

Mental Health Counseling Intern


 
 
 
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