{"id":87194,"date":"2021-02-09T11:00:29","date_gmt":"2021-02-09T19:00:29","guid":{"rendered":"https:\/\/www.pickthebrain.com\/blog\/?p=87194"},"modified":"2021-02-16T09:23:53","modified_gmt":"2021-02-16T17:23:53","slug":"the-power-of-no-and-how-it-helps-with-anxiety","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/the-power-of-no-and-how-it-helps-with-anxiety\/","title":{"rendered":"The Power of \u201cNo\u201d and How It Helps With Anxiety"},"content":{"rendered":"
<\/div>\n

Saying \u201cno\u201d is a simple act in theory. In practice, most people tend to find it harder than meets the eye. Even when people think they\u2019re good at saying no, requests for time, effort and energy can often plow right through the boundaries that once held firm. When this happens, it can be easy to forget the value of saying \u201cno.\u201d<\/p>\n\n\n\n

Especially for those who struggle with anxiety \u2014 social anxiety being one of the top culprits \u2014 saying \u201cno\u201d can be especially difficult in-the-moment when confronted with momentary situations. That\u2019s why it\u2019s important to prepare and set firm boundaries that you abide by throughout your life, so that every time you say no, it gets easier.<\/p>\n\n\n\n

Learning to say \u201cno\u201d can help you face your fears and step outside your comfort zone in safe, gradual ways so you can build better habits. This can show tremendous benefits in your relationships, your personal life and even your mental health.<\/p>\n\n\n\n

Here are just a few ways that saying \u201cno\u201d can impact your anxiety \u2014 and maybe even enable you to feel a bit calmer overall.<\/p>\n\n\n\n

Setting Boundaries<\/strong><\/h2>\n\n\n\n

One of the key components of how saying \u201cno\u201d helps to quell anxiety and improve your mental health is by teaching you to set healthy boundaries and prompting you to consider what those boundaries might be.<\/p>\n\n\n\n

Healthy boundaries look different to everyone<\/a>, and it\u2019s important to think about what you need to say \u201cno\u201d to before you try to force yourself to do it all the time. This can prompt you to have a conversation with yourself about your priorities, what you want and what you know you don\u2019t want.<\/p>\n\n\n\n

Knowing Your Worth<\/strong><\/h2>\n\n\n\n

Everyone has different anxiety triggers, but a common theme of a lot of people with anxiety is the fear of not being good enough or not being worthy \u2014 this can also be present in those with depression.<\/p>\n\n\n\n

Learning to say \u201cno\u201d to others can be a lesson and a constant reminder that your time and effort are valuable, and that you\u2019re worthy of determining your own priorities and putting your own needs first.<\/p>\n\n\n\n

Knowing What to Expect<\/strong><\/h2>\n\n\n\n

Another common anxiety trigger is not knowing what to expect, or unexpected things throwing you for a loop.<\/p>\n\n\n\n

While it\u2019s important to be as prepared as possible<\/a> for whatever life brings, that doesn\u2019t also mean you need to succumb to whatever is asked of you at any given moment. Learning to say \u201cno\u201d can allow you to examine your visions and goals day-to-day as well as over the longer term.<\/p>\n\n\n\n

Communicating Effectively<\/strong><\/h2>\n\n\n\n

Sometimes, pressure in a situation can make you say \u201cyes\u201d when you want \u2014 or need \u2014 to say \u201cno,\u201d which can stunt effective communication, among other things. Learning to say \u201cno\u201d is a part of learning how to say what you mean and be listened to. By saying \u201cno\u201d and upholding your boundaries, you can further your communication skills so you can say what you need to say, even when you feel a bit anxious.<\/p>\n\n\n\n

Learning That \u201cNo\u201d Doesn\u2019t Have to Be Rude<\/strong><\/h2>\n\n\n\n

One of the biggest ways that saying \u201cno\u201d can help with anxiety is learning that saying no, declining an offer or even not being in a place to help someone at the moment isn\u2019t the same as being rude or being a bad person. When someone asks something of you, they\u2019re doing specifically that \u2014 asking \u2014 which leaves the ball in your court. Plus, if they\u2019re not asking, you should have no qualms about saying \u201cno\u201d to people who demand things of you.<\/p>\n\n\n\n

You don\u2019t owe people an explanation<\/a> or an excuse or anything of the kind. If you want, keep it brief. Phrases like, \u201cI\u2019d love to, but I can\u2019t\u201d and \u201cI wish I could help you out, but I\u2019m actually busy\u201d are great ways to communicate your refusal politely and with kindness.<\/p>\n\n\n\n

Creating Balance in Your Life<\/strong><\/h2>\n\n\n\n

Saying no, especially when you set specific boundaries to live by and hold to them regularly, can be abundantly useful in helping you achieve balance in your life. By laying out your schedule and your priorities and not allowing others to dissuade you from caring for yourself, you can create a more balanced and calm life.<\/p>\n\n\n\n

One of the best antidotes to anxiety is routine. Routines and balance create a sense of safety and security that puts anxiety at ease, and there\u2019s a sense of power in being able to create that for yourself. Saying \u201cno\u201d isn\u2019t the only part of creating balance in your life, but it can provide an excellent start.<\/p>\n\n\n\n

Learning to Say \u201cNo\u201d to Anxiety<\/strong><\/h2>\n\n\n\n

Everyone\u2019s anxiety is different, and there is no one cure that can fix it or make it go away forever. However, taking control of your power and learning to value yourself and set boundaries is a great way to manage the different symptoms of anxiety and its triggers. Overall, saying \u201cno\u201d when you need to is a great life skill to have, no matter who you are and what kinds of mental health trials you struggle with.<\/p>\n\n\n\n

Saying \u201cno\u201d is an ongoing learning process, and it\u2019s one that can help you feel more comfortable with your life, your choices and your interactions with those around you. What\u2019s something you plan to say \u201cno\u201d to?<\/p>\n\n\n\n

\n\n\n\n

Kara Reynolds is the Editor-in-Chief and founder of Momish Magazine<\/a>. Mom and step mom living her best life while managing anxiety and normalizing blended families. She enjoys pilates, podcasts, and a nice pinot grigio. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Saying \u201cno\u201d is a simple act in theory. In practice, most people tend to find it harder than meets the eye. Even when people think they\u2019re good at saying no, requests for time, effort and energy can often plow right … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":22625,"featured_media":87195,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[37,205,33,24,30,21,7748],"tags":[1743,4635,1528,4629],"yoast_head":"\nThe Power of \u201cNo\u201d and How It Helps With Anxiety<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pickthebrain.com\/blog\/the-power-of-no-and-how-it-helps-with-anxiety\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Power of \u201cNo\u201d and How It Helps With Anxiety\" \/>\n<meta property=\"og:description\" content=\"Saying \u201cno\u201d is a simple act in theory. 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