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

In this episode of The Verywell Mind Podcast, 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

Saying 'no' is a powerful tool that can help you set healthy boundaries, manage your time, and reduce stress. But for many people, saying 'no' is easier said than done.

If you're a people-pleaser or you fear missing out (FOMO), saying 'no' can be especially difficult. You may worry about hurting someone's feelings, appearing rude, or missing out on a valuable opportunity.

10 Phrases to Help You Say No:

1. "I'm flattered, but I have to decline."
2. "I'm so sorry, but I have a prior commitment."
3. "I'd love to, but I'm stretched too thin right now."
4. "That sounds great, but it doesn't align with my goals right now."
5. "I appreciate the offer, but I need some time to think about it."
6. "No, thank you. I'm good."
7. "I'll pass. Thanks."
8. "I'm not comfortable with that."
9. "I'm not interested."
10. "Please don't ask me again."

Strategies for Sticking to Your Answer:

• Be assertive.
• Don't apologize.
• Offer an alternative.
• Set boundaries.
• Practice saying 'no.'
• Take care of yourself.

More About the Podcast

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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.

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