{"id":25521,"date":"2024-08-14T10:00:00","date_gmt":"2024-08-14T02:00:00","guid":{"rendered":"https:\/\/www.curtin.edu.au\/news\/?post_type=oasis-news&p=25521"},"modified":"2024-09-03T10:45:39","modified_gmt":"2024-09-03T02:45:39","slug":"learn-how-to-say-no-and-not-feel-guilty-about-it","status":"publish","type":"oasis-news","link":"https:\/\/www.curtin.edu.au\/news\/oasis-news\/learn-how-to-say-no-and-not-feel-guilty-about-it\/","title":{"rendered":"Learn how to say no (and not feel guilty about it)"},"content":{"rendered":"\n

Let\u2019s talk about something super important: learning how to say ‘no’ without feeling like the worst person ever. We\u2019ve all been there \u2013 juggling assignments, part-time jobs and social life while trying to keep our sanity intact. It\u2019s time to embrace the power of \u201cno\u201d and reclaim your time and energy. Here\u2019s how to do it without the internal guilt trip!<\/p>\n\n\n\n

The myth of saying ‘yes’<\/h3>\n\n\n\n

First off, let\u2019s debunk a myth. Saying ‘yes’ to everything doesn\u2019t make you a superhero; it makes you exhausted. We\u2019re all guilty of it \u2013 agreeing to extra shifts, joining too many study groups and committing to every social event. But spreading yourself too thin can lead to burnout and stress, especially in the middle of a busy semester. Remember, your time is precious. Saying no is about prioritising your wellbeing.<\/p>\n\n\n\n

The art of the gentle no<\/h3>\n\n\n\n

Saying no doesn\u2019t have to be harsh. It\u2019s all about the delivery. Here are some friendly ways to turn down requests:<\/p>\n\n\n\n

    \n
  1. Be polite and honest:<\/strong> \u201cI\u2019d love to help, but I\u2019ve got a lot on my plate right now.\u201d<\/li>\n\n\n\n
  2. Offer an alternative:<\/strong> \u201cI can\u2019t make it this time, but maybe next week?\u201d<\/li>\n\n\n\n
  3. Keep it simple:<\/strong> \u201cI\u2019m sorry, I can\u2019t.\u201d<\/li>\n<\/ol>\n\n\n\n

    These approaches show you\u2019re considerate and sincere, without over-committing yourself.<\/p>\n\n\n\n

    Why saying no is important<\/h3>\n\n\n\n

    Understanding why it\u2019s crucial to say no can help you feel more confident about it. Here\u2019s why:<\/p>\n\n\n\n

      \n
    • Protect your time:<\/strong> You only have 24 hours in a day. Use them wisely.<\/li>\n\n\n\n
    • Focus on priorities:<\/strong> Saying no to less important tasks means you can concentrate on what truly matters.<\/li>\n\n\n\n
    • Maintain balance:<\/strong> It\u2019s essential to keep a healthy balance between work, study and personal time.<\/li>\n<\/ul>\n\n\n\n

      Practical tips for saying no<\/h3>\n\n\n\n
        \n
      1. Know your limits:<\/strong> Be aware of your schedule and commitments. If you\u2019re already swamped, it\u2019s okay to turn down additional requests.<\/li>\n\n\n\n
      2. Practice assertiveness:<\/strong> Being assertive is about respecting your own needs as well as others\u2019. Practice saying no in a firm but friendly manner.<\/li>\n\n\n\n
      3. Don\u2019t over-explain:<\/strong> You don\u2019t owe anyone a lengthy explanation. A simple no with a brief reason is enough.<\/li>\n\n\n\n
      4. Use technology:<\/strong> If face-to-face refusals are tough, use texts or emails. They can give you time to craft your response without pressure.<\/li>\n\n\n\n
      5. Remember your goals:<\/strong> Keep your personal and academic goals in mind. If saying yes doesn\u2019t align with them, it\u2019s an easy no.<\/li>\n<\/ol>\n\n\n\n

        Dealing with guilt<\/h3>\n\n\n\n

        Feeling guilty after saying no is common, but you can learn to let it go. Here\u2019s how:<\/p>\n\n\n\n

          \n
        • Self-compassion:<\/strong> Remind yourself that it\u2019s okay to prioritise your needs.<\/li>\n\n\n\n
        • Perspective:<\/strong> Think about how often others say no and how little it affects you. Apply the same logic to yourself.<\/li>\n\n\n\n
        • Positive affirmations:<\/strong> Reinforce your right to say no. Try mantras like, \u201cI deserve to put myself first sometimes.\u201d<\/li>\n<\/ul>\n\n\n\n

          The long-term benefits<\/h3>\n\n\n\n

          By mastering the art of saying no, you’ll notice several positive changes:<\/p>\n\n\n\n

            \n
          • Reduced stress:<\/strong> Less over-commitment means less stress.<\/li>\n\n\n\n
          • Improved focus:<\/strong> More time for what\u2019s important improves productivity and focus.<\/li>\n\n\n\n
          • Better relationships:<\/strong> Being honest about your availability builds respect and trust with the people who matter most to you. <\/li>\n<\/ul>\n\n\n\n

            Saying no is a skill worth mastering. It\u2019s about protecting your time, maintaining balance and prioritising your well-being. So next time someone asks for a favour, remember: it\u2019s okay to say no. Your future self will thank you!<\/p>\n\n\n\n

            Now go out there and practice the power of no \u2013 you\u2019ve got this!<\/p>\n","protected":false},"excerpt":{"rendered":"

            Let\u2019s talk about something super important: learning how to say ‘no’ without feeling like the worst person ever. <\/p>\n","protected":false},"author":4418,"featured_media":25522,"template":"","meta":{"_acf_changed":false,"_oasis_is_in_workflow":0,"_oasis_original":0,"_oasis_task_priority":"","_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"7458,4676,7106,4648,7965,6196","_relevanssi_noindex_reason":"","wds_primary_oasis-categories":0,"footnotes":""},"oasis-categories":[146,149],"class_list":["post-25521","oasis-news","type-oasis-news","status-publish","has-post-thumbnail","hentry","oasis-categories-student-life","oasis-categories-wellbeing"],"acf":{"post_options":{"":null,"banner":{"image":false}}},"featured_image":"https:\/\/www.curtin.edu.au\/news\/wp-content\/uploads\/2024\/07\/AdobeStock_752665781-1000x500.jpg","author_meta":{"first_name":"Rachelle","last_name":"Erzay","display_name":"Rachelle Erzay"},"publishpress_future_action":{"enabled":false,"date":"2026-04-11 13:13:11","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"oasis-categories","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/oasis-news\/25521","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/oasis-news"}],"about":[{"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/types\/oasis-news"}],"author":[{"embeddable":true,"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/users\/4418"}],"version-history":[{"count":0,"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/oasis-news\/25521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/media\/25522"}],"wp:attachment":[{"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/media?parent=25521"}],"wp:term":[{"taxonomy":"oasis-categories","embeddable":true,"href":"https:\/\/www.curtin.edu.au\/news\/wp-json\/wp\/v2\/oasis-categories?post=25521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}