LEARN TO SAY NO

Who has never been in a situation where you felt pressured to accept a job, a favor or going to a party who had no desire to go. So you said yes and ended up taking something that will only stressing it later.
 You need to say no more often.
Saying no is a process that begins in the head. To say no, you first need to think not.
 It seems a truism, but it is not.
 In fact, many thoughts were automatic with time. You think, without be aware of it. And these thoughts produce fears that keep you from thinking and saying no.
 Therefore, many people often say yes, though - after having reflected - prefer not to say. Become aware of this phenomenon and give yourself time to answer a demand or favor.
Here are some examples of typical blockers thoughts, ie, those that cause fear, and some relevant alternatives that facilitate the act of saying no.
 Find blockers for their personal thoughts, their own alternatives. Make sure that your alternatives convince himself.
Blocker thought: If I say no, the other will reject me (raise your sympathy is very important )

Useful thought: I do not know if I will be rejected. If he only likes me because I always say yes, that price will be high in the long term.
 I can handle it if he rejects me.
Blocker thought: If I say no, I'm selfish and insensitive (and I do not want to be so).
Useful thought: Expressing a desire does not make me a selfish person. I have the same right to express my wishes that my interlocutor.
Blocker thought: If I say no, the other one will blame me or act aggressively, without me having to defend myself.
Useful thought: I do not know how the other will react. My negative is no reason for assaults or charges.
 I am in my right to defend my interests. Sometimes there is no avoiding conflicts. That's no reason for me to neglect my needs.
Blocker thought: If I say yes, I consider myself a good and selfless person.
Useful thought: No one is unselfish. I also hope to get a gain by saying yes. I also have needs that must be met. And that's good.
You can see in the examples that there is at least one alternative for each blocker thought. Each of us has different thoughts, which prevent us from saying no.
 You also have. Think of past situations in which I said yes instead of no and try to remember the reasons which led to this.
Do the same in relation to its future: imagine you want to say no to the next request from your boss (fear!), Your partner or another person.
 Visualize this situation and pay attention to what they think and feel. Describe to yourself blockers thoughts that keep you from saying no.
 Write them down and build, for each of them at least a useful alternative, also passing them on to the paper.
 Important: these alternatives must have the power to convince.
 Next time you see that you can if you want, say no without being rude.
Do not be afraid. Follow these strategies