The Art of Saying ‘No’

“In a world where perfectionism, pleasing, and proving are used as armor to protect our egos and our feelings, it takes a lot of courage to show up and be all in when we can't control the outcome. It also takes discipline and self-awareness to understand what to share and with whom. Vulnerability is not oversharing, it's sharing with people who have earned the right to hear our stories and our experiences. Vulnerability is not weakness; it's our greatest measure of courage.”

Brené Brown, Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience

The 3 Common Ways to Say ‘No’:

Direct Refusal

Often the hardest (yet somehow the easiest?) and the quickest — directly refusing or declining to do something, say something, or agree with someone. A flat out ‘No’ will always get the job done, and not adding apologetic fluff can make the word more powerful and emphasize that your mind is already made up.

Expressing Unwillingness or Inability:

This includes tactics such as:

  • “I wish I could, but I have to…”

  • “I’m busy that day”

  • “I’m not really one to … I prefer to …”

Gentle Refusal with Reason or Alternative:

This tends to be easiest for people who want to avoid conflict, by redirecting the conversation to a new topic, event, or activity — you can say no without explicitly saying the word. Something like “I can’t … but we should definitely …!” is a perfect example of this style of maneuvering out of an unwanted task.

Let’s cover the basics.
Saying ‘No’ tends to be difficult because of:

  • Guilt or Shame

    Common with parents, oldest siblings, and people within administrative roles - many can feel guilt surrounding prioritizing themselves over another person, task, event, etc. They may feel shame that they have personal limits, or needs that they have difficulty communicating.

  • Unstable Self Worth or Esteem

    Having a fluctuating sense of self can make it harder to set and maintain boundaries. It is common for people with shifting self esteem to set a boundary and not enforce it, or not set the boundary at all due to the thought that they are not worth the hassle or that their needs are not important.

  • Fear

    Whether it be fear of rejection, disappointment, or perceived failure - this intense fear can limit the way someone stands up for themselves. They may fear disapproval or negative consequences from peers, partners, etc. and follow through with unwanted propositions.

  • Trauma

    Deeply rooted traumatic experiences around saying ‘No’ such as physical punishment, verbal abuse, or emotional neglect can send off warning signals in the brain and body when it is time to say No as an adult. Oftentimes, this is where people pleasing characteristics derive from - as a coping mechanism developed in response to unpleasant and harmful reactions by parents, teachers, etc.

Shift Your Focus:

Focus on the outcome more than the action itself. Yes, standing firm in your needs is hard but so is being overwhelmed, burned out, or in an unwanted situation.

The result however is a cleaner schedule, peace of mind, or more time for pleasurable activities. The finish line is within reach, and you will get better at reaching it every time you try.

  • In a small 2022 study, 49% of Americans say they would self-identify as people-pleasers. Similarly, 47% reported that other people probably see them this way as well.

  • Overall, 92% of Americans say they do at least one of the nine people-pleasing behaviors. However, only 52% who often do at least one self-identify as a people-pleaser.

  • 39% of self reported people-pleasers said that these characteristics and behaviors have made their life more difficult to some degree.

  • Among those who consider themselves people-pleasers, 60% say it just comes naturally to them while 23% report they were conditioned and taught to be this way.

Ask yourself…

  1. If I say ‘yes’ to this, am I saying ‘no’ to something else or someone else? What about to myself or my goals and priorities?

  2. If I were to ask this person, would they want me to honor my need for rest or prior engagements, or would they want me to swallow my feelings to accommodate them? Is this a habit I want to enable?

  3. What is the worst case scenario? More importantly - what is most likely to happen? How would this affect both my relationship with this person and myself?

Offer an Alternative Solution:

Reschedule

If declining the invitation isn’t necessarily what you want to do, but you don’t have the time or capacity currently - offer to reschedule! If it is an event, you can compromise by attending only part of the function. When being presented with an offer or an invite, seldom is it rigid and unable to be accommodating for your schedule and mental well-being.

Offer Resources

If a close friend or acquaintance is asking for help on a project for example, and you want to be of assistance but aren’t able to be hands on — offer resources or direction! Saying “Hey, I can’t come help with your paper this weekend but www.XYZ.com is an invaluable resource.” or “I’m busy so I cannot attend the conference however I know Sam is a wealth of knowledge on this topic, maybe they would be open to discussing it.” is still helping and shows your support.

Compromise

Let’s say a friend is proposing a 6 mile hike while the weather is cooperative, but you prefer to stay in and read. Declining the initial invitation, but offering a substitute such as a picnic, outdoor movie or even kayaking can satisfy both the invitation to enjoy the weather while also considering your wants and needs at the time.

Follow your intuition

Follow your intuition

It is important to keep in mind that you may have more insight or knowledge than the person proposing the idea. Stay in tune with yourself, values, and intuition to aid in communicating your wants and needs.

For example, if you are already overbooked and a friend asks you to get lunch - they are typically not asking you to risk burnout or overwhelm your capacity. In these scenarios, the person initiating the suggestion probably has no idea your workload is already full. This is the perfect time to exercise Expressing Inability. Responding with a simple “I wish I could but I have to…” or “Thank you for inviting me! This weekend I’m…but next weekend could work.”

Saying ‘No’ as an…

  • Referred to as ‘The Reformer’, this Enneagram type is often afraid of being perceived as being wrong or flawed. These types may say ‘No’ directly when given the opportunity to be ‘right’ or explain why their answer is the best and most correct one. They may feel it is their obligation to fact check and provide reasoning behind why they are in the right.

  • Dubbed ‘The Helper’, this Enneagram type tends to struggle with a deeply rooted fear of disappointing or negatively affecting others. With hesitance to saying no or maintaining clear boundaries - Enneagram Two is often left overbooked, and apologizing for it despite being the one overwhelmed. For these types, a less confrontational approach tends to feel the least abrasive or intimidating - and they result to using tactics such as ghosting and/or refusing to give a direct answer and relying on the proposer to use context clues.

  • The Achiever of the Enneagram types may be afraid of coming off as inadequate, or disappointing others. Similarly in that sense to the Enneagram Two, saying no can prove to be a challenge. However, the reasoning varies - Enneagram Three tends to avoid situations they do not excel at and may find excuses not to show their weaknesses to others. Instead of plainly declining, they may use the proposal as an opportunity to mention a larger, more brag-worthy project that has been occupying their time.

  • The Individualist factor of type fours causes an unsettling feeling towards being unremarkable, or feelings of insignificance. This type tends to be passive aggressive in nature, and even moody or standoffish when they feel they are blending in to the crowd. FOMO (Fear of Missing Out) and mediocrity stop this type in their tracks - and saying no can often result in shutting down emotionally or fully withdrawing from the conversation or project. Feeling unneeded, a ‘Fine, do it without me if you don’t need my help’ perspective can cause friction when presented with an obstacle.

  • Enneagram Five is ‘The Investigator’, and before accepting or declining a proposition will typically have more questions in return. This type is interested in details, facts, research, and having a solid understanding of what is being asked of them before they can answer confidently. They may avoid saying no initially, but bookmark it in their mind to return to once they’re in a setting that allows them to come to their own conclusions.

  • Enneagram 6 is unique in the ways they operate when it comes to decision making, or declining interest in an offer. This type will often ‘wait and see what happens first’ before making a choice, as to not be led astray or into any unwanted situation. ‘The Skeptic’ of the Enneagram model prefers to observe a situation wholly before creating a response, and will often delay saying no until they are certain what the outcome would be.

  • The ‘Enthusiast’ has an interesting approach to decision making, maintaining boundaries, and standing firm in saying no to unwanted invitations. They struggle with a fear of missing out, or being trapped. This can cause conflict in spaces where saying no may be their best option, but if someone else says it on their behalf - they may say yes as to not be limited by someone else. At times, saying no can feel too limiting as they seek out excitement and new experiences.

  • The Challenger of the Enneagram types is often abrasive in saying no, and their firm stance can be taken as aggression at times. These types refuse to be walked over, talked over, or misled and use their confidence and sense of self to establish strong boundaries and expectations. When it comes to saying no they tend to be confrontational, but can become passive aggressive as well so long as they feel they are standing their ground.

  • Last but certainly not least, Enneagram Nine is The Peacemaker. Fueled by a desire to maintain harmony across the board, this type may struggle with conflict whether internal or external. Indecision, friction, or any other obstacles in communication can be anxiety inducing and can incite panic within the Enneagram Nine who only wants to find an amicable solution. While struggling to say no out of fear they tend to prioritize others' needs over their own time after time. This can lead to feeling resentful or disengaged later and cause internal conflict, fueling the fire.

Bill Crawford

“One key to successful relationships is learning to say no without guilt so that you can say yes without resentment.”

Benefits of Saying No

Keep in Mind:

  • Don't Apologize or Fluff Sentences

    It is tempting to overcompensate for setting a boundary by apologizing profusely or softening your sentences with unnecessary filler words. While this may alleviate some discomfort initially, it does also open the door for misunderstandings and the possibility to have to repeat or clear up a conversation to get on the same page.

  • Be Honest

    We are all human, and can double book or overwhelm ourselves unintentionally. If this happens, communicate directly and clearly what your needs are in that moment, and what your current capacity is. If you initially thought you could take on an additional event or task and have found you cannot, voice these concerns and more often than not a harmless solution can be found.

  • Saying No is a Workable Skill

    Similarly to riding a bike, saying no can feel both exhausting and terrifying for some. It should be known that this is a Workable Skill, meaning it will only ever get easier to do with more time and practice. It may take time to become confident and comfortable in communicating your needs, but the time will come when it is a smoother process.

  • Utilize Body Language

    So much of our communicating is done non-verbally, using open body language can articulate the sincerity of your message without having to over explain your thought process. Facing the person asking you, making calm but direct eye contact, physical contact (if appropriate and welcomed for the relationship) can all be reassuring and help in the delivery of your response.

  • Change the Narrative

    Saying no isn’t the absence of support, care, or comfort. It is giving yourself the opportunity to give these encouragements to yourself as well. Rather than feeling like saying no is a task or punishment, think of it rather as a form of self care, patience, and healthy communication.

  • Use "I" Statements

    Often times saying ‘No’ feels like we are hurting the other person’s feelings, neglecting a need of theirs, or any combination of unsavory effects. To shift the focus of the sentence away from what you are unable to do or uninterested in doing, begin with an “I” statement. For example instead of “No, I can’t.” you could try: “I appreciate the invite! but I’ll have to pass at this time”.

AFFIRMATIONS

AFFIRMATIONS

Remember, you can do anything. Not everything. Stand firmly, breathe deeply, think calmly, and continue confidently on your path of self exploration and peace.