The Power of “No”

Establishing healthy boundaries isn’t easy for everyone.

This is an area I think we can all relate to, whether if it’s in our personal lives in relationships or friendships, or in our jobs as professionals.
Someone asks, “Hey, can you do this?” or “Could you help me with that?”
And before we even stop to ask ourselves if we have time or the space to assist, we might hear ourselves already saying “yes.”

Sometimes this comes from kindness, generosity, or a natural desire to help. Other times, it might be more deep, like people-pleasing, fear of disappointing others, or the worry that saying “no” will cost us the friendship or approval. None of these behaviours or thoughts make us bad people, in fact they are quite common. However, they can quietly lead us into cycles where our own needs, energy, and emotional space get pushed aside again and again. If this happens too much, we might end up overwhelmed, full of anxiety or burned out.

For some, saying “no” feels uncomfortable, confrontational, or even selfish. Yet the truth is, is that it’s one of the most powerful forms of self-respect and self-autonomy.

I’m reminded of something actress Elizabeth Olsen once shared in an interview: a phrase she learned from her family;
“‘No’ is a full sentence.”

This stayed with me, and I often share it with clients who struggle with forming and maintaining boundaries. You don’t always owe an explanation, or a justification, or even an apology. In many contexts, a simple “no” is complete and clear on its own.

Of course, it’s easy to imagine the worst-case scenarios:
“If I say no, they won’t like me anymore.”
“They’ll think I’m selfish.”
“They’ll never ask me again.”

But in reality, this is rarely what happens. People who care about us usually understand. They might even offer to help us with something.

Learning to say “no” isn’t about rejection, it’s about recognising your own personal limits, protecting your well-being, and staying true to your values. It’s a skill, and like any skill, it gets easier with practice.

In the end, “no” is a small word with huge impact. It creates space for rest, for authenticity, and for the things that truly matter to you.

Don’t you deserve to have that?