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How to say “no” during the holidays

2025-12-08 08:29:00, Lifestyle CNA

How to say “no” during the holidays

The winter holiday season is often associated with an atmosphere of joy, but for many people it also comes with social pressure, numerous obligations and a feeling of overload. British wellbeing experts, Dr. Xand and Dr. Chris van Tulleken, warn that the difficulty of saying “no” can directly affect mental health.

In the BBC's What's Up Docs podcast, they explain that pressure to agree to various demands, despite personal wishes, can cause physical signs such as tension, dry mouth and increased heart rate. According to them, saying "no" is often awkward, but an essential skill for maintaining control over one's life and personal values.

Behavioral scientist Dr. Sunita Sah suggests three strategies to strengthen this skill:

1. Understand that saying “no” is okay.

Many people associate obedience with good behavior, but Dr. Sah emphasizes that challenging yourself and making decisions in line with your personal values ??is just as important. Writing down your values ??and referring to them when making decisions helps maintain personal integrity.

2. Ask for more time

Simple phrases like “Let me think about it” can create the necessary psychological and physical space to reflect before accepting a task. Private decision-making often leads to more balanced choices and avoidance of the pressure of the moment.

3. Practice in small situations

Saying “no” can be practiced in everyday, low-risk scenarios, such as declining a simple invitation or avoiding a sales pitch. These situations build self-confidence and prepare the individual to act more decisively when important values ??are at stake.

Experts emphasize that the ability to say "no" is not just a personal boundary, but an act of emotional and mental protection, especially during busy periods like the holidays./ CNA





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