Many people struggle with saying “no.” It is so hard to disappoint people, to imagine letting them down. It feels easier to take on added stress than to refuse someone and upset them. But this attitude can lead to burnout and resentment, and endanger the peace and well-being of the person giving. Boundaries are necessary to protect these things, and having healthy boundaries means being able to say “no” without excessive guilt or worry.
Perhaps reframing things would be helpful to those who struggle with saying “no.” Within each situation where something is refused, another positive thing is chosen. Saying “no” to taking on an extra work project over the weekend means saying “yes” to quality time with your family. Saying “no” to joining an extra committee means saying “yes” to being able to take care of your own work and family, without getting so frazzled and stressed. Saying “no” to that late night movie means saying “yes” to gettting the rest you need. Every decision involves discerning and affirming your priorities. Decisions are a way to say “yes” to the life you wish to live…and that life requires the boundary of various “no’s” to maintain it.
I think the key, which I am trying to learn myself, is to allow yourself to say “no” calmly, without the guilt or worry that can lead to harshness or sarcasm in order to protect the fragile boundaries around yourself. It is ok, and even necessary and good to take care of yourself and make sure that whatever you do give is given freely, with a cheerful and generous heart. We need to give this good example to our children and those around us. Love can only be given freely, and that means also having the freedom to say “no.”
Many of these helpful ideas are found in the book Boundaries: When to say Yes, How to say No, to take Control of your Life by psychologists Dr.’s Cloud and Townsend. I believe I have written about this book before because I found it so eye-opening and transformative. After discussing boundaries with various people– family, spouses, children, co-workers, etc– the book ends with various tips and questions to see how you are growing in your ability to maintain your boundaries. The best quick check for responding to a request was this: if you hesitate to say “yes,” the answer is “no.” You shouldn’t have to force yourself into things because of fear of disappointing others or appearing badly.
Remember, every “no” is also a “yes”…a “yes” to what you are able to do, what you desire to do, what makes your life better, what helps you feel free. Of course we should practice generosity and strive to live affectionately with those around us, but in the security of knowing that their love for us doesn’t depend on our unconditional “yes” to every request. And hopefully by learning to say “no” with confidence, we will also greatly respect the “no’s” of others, and never receive them with bitterness or resentment.