How to say "NO'?

Saying "no" can be challenging, but it's an important skill to develop for maintaining boundaries and protecting your time and energy.

Here are some tips for saying no effectively:

Be direct and honest: Say no in a clear and direct manner, without making excuses or apologizing. For example, "I'm not able to take on that project right now as I’m at full capacity."
Offer alternatives: If you're unable to say yes, offer alternative solutions or resources that might help. For example, "I can't attend the meeting, but I can send you my notes on the topic."
Be firm: If someone is persistent, repeat your no and stand firm. Remember that you have the right to set boundaries and say no.
Practice self-compassion: Saying no can be difficult, so be kind to yourself and recognize that it's okay to prioritize your own needs and well-being.

By practicing these strategies, you can learn to say no with confidence and assertiveness, and avoid feeling overwhelmed or burnt out.