There’s a lot of information out there about setting healthy boundaries. But sometimes it’s difficult to get to the first step–saying no.

If you’re a people-pleaser or you have a fear of missing out, saying no is difficult. Whether your friends invite you to do something or your boss offers you a new opportunity, it can be hard to find the right words to turn something down.

It’s especially uncomfortable to say no to help. But if a colleague offers to help you with something and you’re afraid they’ll slow you down, you might just need to say no to that too. 

Every time you say yes to something that isn’t in line with your goals or isn’t something you want to do, you ultimately say no to something else. 

But how do you say, “No thank you,” and then stick to that answer when people try to pressure you to change your mind? 

Here are 10 phrases that will help you say no and some strategies that can help you stick to your answer.

Learn more about your ad choices. Visit podcastchoices.com/adchoices