Saying "no" is not necessary all the time. But sometimes there are situations, where you have to say no to somebody because your no can be favourable to all the people at that time. On the contrary, I agree that this may affect your relationships. But let me make you clear that your years relationships cannot be broken by a single no. And eventually you can also make them understand that why you said no to them.
SO BETTER TO SAY NO SOMETIMES
It's true that saying sometimes no will hurt someone else's feelings - you may even disappoint someone you admire. But you are also fostering resentment and regret when you don't honor yourself and your needs. This leads you to be even more critical of yourself and spirals into negative self-talk which can leads to symptoms of anxiety and depression.
A friend of mine was a hockey player. He was in our school's hockey team. They had a very big match because all of the schools of our area were participating in that and he had a very big opportunity to change his life. Their coach even started their training six months before. Also he practiced every single day.
His team won all the matches till semi-finals and they were heading to the final match. But something bad happened to my friend before the match. As always he was doing practice with his team, but during practice he broke his knee and after that day they had a final match. Due to that injury, he was not able to play, but he was still pretending as like nothing happened to him.
His team took him to the doctor and the doctor said that he has to get one week bed rest. All that means, he had lost his one of the golden chance to play. Now their coach had to take the decision. And just like the doctor, he said no to my friend and replaced him with an another player. Due to this my friend cried all that day on bed.
Eventually as we all had guessed, their team lost the match. After knowing this he lost his temper and even didn't talk to anyone for one week. But after weeks, when my friend saw his medical report, he went straight to the coach and said thanks to him. And you know what was written on that report?
He would have lost his leg if he played the match because his knee injury was also affecting his leg and bed rest was must for him. So he thanked to his coach for not letting him to play in that match.
From this I realized that sometimes saying no is also important.
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