Many people find it hard to say no, even when they are over-stressed, over-booked and just too busy to take on anything else. . But it's important to learn how to say no to people and their requests. Being unable can contribute to more stress, which may eventually turn to resentment (怨恨).
. This article discusses some strategies you can use to set boundaries, protect your personal time and say no more often.
I'm sorry – I can't do this right now
Sometimes, it helps to wait and think about whether you can take on a commitment. It's usually best not to rush into things. . Most reasonable people will accept this as an answer, so if someone keeps pressuring you, they're being rude.
Let me think about it
If you're uncomfortable being firm or are dealing with pushy people, it's OK to say, "Let me think about it and get back to you." .
This strategy also allows you to think about whether you want to say "yes" to another commitment. To decide, do a cost-benefit analysis and then get back to them with a yes or no.
If you would really like to do what they're requesting, but don't have the time, it's fine to say no to all or part of the request but mention a lesser commitment that you can make. This way you'll still be partially involved, but it will be on your own terms.
A. I can't do this, but I can do that
B. If you struggle with this, then you're not alone
C. I wish I could, but I have a lot going on right now
D. This gives you a chance to review your schedule and consider your options
E. Luckily, you can learn how to say no to people without causing hurt feelings
F. If pressured, reply that it doesn't fit into your schedule and change the subject
G. You have every right to ensure you have time for the things that are important to you
