- Your boss wants you to stay late on Fridayyour long-planned date night.
- Your parents are pressuring you to fly home for a distant relative's wedding, but the thought of it (flights! an expensive gift!) is making your blood pressure skyrocket.
- A friend asks you to watch her kids (again), which means you won't get your errands done.
Saying no these days is especially hard. At work, our responsibilities are ever-expanding (thanks, never-ending recession), and at home, we feel pressed to help stretched-thin friends and family. "In this age of constant electronic connectedness, requests are coming at us every waking hour, making it even more important to be able to put your foot down," says Roni Cohen-Sandler, PhD, a clinical psychologist in Weston, Connecticut. Most of usno matter how together we arecould use help with saying nay.
Of course, knowing when to say yes is also important. In a 2012 survey of employers by the job placement firm OI Partners, being a team playeras in, flexible and helpfulwas the top-valued quality in an employee. This applies outside the office, too. A 2011 study found that couples who reported a high level of generosity in their relationship were five times more likely to say their marriage was very happy. And sometimes just saying yes is the easiest way out (see: placating a demanding mother-in-law).
But it's not all sacrifice. Other research finds that when we do things for other people, our brains light up in areas associated with pleasure and reward. Given this, it's not always easy to know when a firm no is in order. Where does nice end and doormat begin?
The most obvious sign you're too accommodating: Saying yes makes you feel bad. In fact, a 2010 review of research suggests that women who showed high people-pleasing tendencies (psychologists call it sociotropy) were more likely to feel stress and depression. It stands to reason: "Saying yes all the time can really zap your mood; it can also make you feel resentful and over-committed," says Simon Rego, PsyD, director of psychology training at Montefiore Medical Center in New York City.
Women may have a harder time saying no, psychologists and sociologists theorize, because of the way we're raised to value connections. "Even if you are a very successful person, you're not going to feel great unless your relationships are harmonious," Cohen-Sandler says. "And in our culture, women get the message that saying no is tantamount to being difficult, so we're often not able to say no unless we're at the end of our rope."
Bowing out will pay off, notes Rego: "Putting your foot down more often lowers stress and improves your confidence and well-being." Follow these simple guidelines to knowing when, and how, to make the most of this sanity-saving two-letter word.