No Means No?

Think of this as saying “no means no” to circumstances and situations around you. Are there people in your life you’d like to say no to but can’t? This could include friends, family, a partner, or even teachers.

Many people avoid expressing emotions like anger, sadness, or fear directly. Instead, they may say they’re upset, disappointed, or frustrated. These feelings are valid and normal too. But how do you actually say "no"?

Saying No is a Skill

Saying no is like learning to ride a bike—once you get the hang of it, you won’t forget. At first, it may be challenging, but it’s a skill worth practicing. Here are a few simple ways to start:

• Just say, “Not today.”
• Firmly say, “Absolutely, I cannot.”
• Assertively respond with, “No, for right now!”

As you become more comfortable, you’ll find ways to say no that feel natural to you. You can even give yourself time to consider what’s best for you.

Remember, there’s no need to feel bad or guilty. Practice saying no like a “broken record” and stand by your boundaries.