I know at some point in your life you have come across a situation where you struggle to say no. I know I have multiple times, maybe even hundreds of times. In my previous job as a veterinary nurse, more often than not I always had to stay after the time I was supposed to finish due to there being an emergency and I couldn't just up and leave. Then I had children and had to leave on the time I was supposed to as I needed to pick them up from nursery. Of course I felt bad leaving but I had to.
There is a huge barrier when it comes to saying NO. You feel out of your comfort zone and it makes you feel anxious and stressed because you think the other person will think less of you. Well my love, this is the time to really think about number 1, meaning you. Huge employers don't seem to care about their workforce, all they see is the time you put in but don't see that you are going above and beyond to help the company. I have always said when I start to employ others into my business - Wellbeing will be at the top of my list for my employees. I find that if you work as a team, you get the job done quicker and you work more efficiently.
So this brings us of how to say NO when you feel you need to to but just cant find the right words. Do do this you will need to sit in a quiet room and allow your thoughts to drift away. Soften through the jaw and breathe. Use the Square Breathing Technique (You can find this and other breath work techniques over on the On Demand Yoga Classes area , Click HERE). Now if you want to call this meditation that's great, if you don't, then that's ok to. Just sitting quietly and being with your thought's really helps you to find clarity in how to say no. You will get given guides to help you within your mind and soul and this will then give you the courage you need. By doing this it will help you to learn to help yourself.
Another great tool for you to use is Yoga. Try and do some head, neck and shoulder stretches as this will relieve the tightness and tension throughout the torso and will make the nerve signals easier to get to your brain allowing the serotonin (calming hormone) to release and get to the places it needs. (You can find more head and neck stretches again over on the ON Demand Yoga Classes - Click HERE).
The last thing is make time for yourself. This can be in the form of any kind of movement, walk in nature, exercise or anything that lights you up. You are trying to find the courage to say no and by being in this free kind of headspace, it allows you to find that courage that is missing.
Let me know in the comments below, if you find it hard to say no and have you said no in the past but cant seem to find that confidence again.
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Have a great day.
Lots of love xxx