Como dizer "não" pode ajudar a desenvolver a confiança e a autoestima

Everyone has those moments when they’re asked to complete a task they’re not enthusiastic about. Whether helping out with a campaign or going to a public event, it’s quite a universal experience to feel that urge to decline. Some people say “yes” out of guilt or pressure. However, others answer “no” with confidence instead.

It’s empowering to express what you want. Here’s a deeper look at how it can build your self-esteem and how you can say “no” confidently in the future.

Como é que dizer "não" o pode ajudar?

Learning to say “no” confidently can help you set boundaries in your relações, whether it’s with work, family or friendships. Many people tend to take advantage of people-pleasing traits, thinking their requests will never be declined. Saying “no” is a way to showcase love and importance to yourself over others.

Saying “no” is also a chance to accomplish what you want. Other people’s pleas are a hindrance to a resolution you have. To reach a goal, you need to practice discipline. Declining recognizes that drive and maintains progress.

It’s natural to feel an obligation to agree right away. A 2022 survey from the Thriving Center of Psychology found that 58% dos americanos lutam com o facto de dizer não aos outros. No entanto, é preciso ultrapassar a desilusão e aprender a ser assertivo em relação ao que se deseja. Se quiser recusar pedidos e convites, exerça a sua liberdade.

Como dizer "não" com confiança

It’s natural to shy away from turning down people, especially if it’s a family or friend. However, it’s essential to put yourself first at times. Here’s a guide on how to say “no” confidently.

1. Comunicar sempre

For most people, silence always means yes. Some people who know you well may be able to read your thought process and predict whether you will say “no” or not. However, if you’re talking with someone newer in your life, they can’t make those calls.

Avoid thinking that they can assume your answer. The first step to a confident “no” is to blurt it out. Whether through a text message, a call, or a face-to-face conversation, a simple “no, thank you” is more powerful than you think.

2. Verificar o seu tom

O tom é o fator que define a diferença entre confiança e arrogância. Mudar o tom pode ser mais difícil quando se utilizam chats baseados em texto, mas outros sinais como sinais de pontuação, palavras extra e emojis podem aliviar o tom.

Try to alter your way of speaking in in-person conversations. It’s easy to get carried away, especially when you feel a strong urge to turn down a request immediately. You pode praticar falar calmamente em vez de ficar zangado. Um sorriso também pode aliviar a tensão.

3. Reafirmar as suas razões

There are moments when you initially say “no” and allow yourself to get swayed into answering “yes” instead. There’s nothing wrong with caving, especially when the other person made a good point. However, you need to make sure you’re making that decision.

Try to reevaluate why you said “no” in the first place. For example, someone asked you to get lunch with them. You initially declined because you wanted to save up money. If they offer to pay for your meal, it’s more than okay to say “yes” instead.

4. Stand Your Ground

If you have strong reasons to say “no”, don’t be afraid to stand your ground. Some people pode apresentar um comportamento passivo-agressivo quando dizemos "não" como forma de pressão dos pares. Responda com calma e repita o que disse.

Por exemplo, um chefe pode pedir-lhe para assumir um projeto extra. Pode recusar porque ainda tem vários projectos para cumprir. Se a resposta for negativa, reitere que não pode aceitar o projeto devido às suas outras responsabilidades.

5. Praticar a honestidade

Another way to say “no” confidently is to be more honest. Sharing extra information about the rejection is a great way to justify your answer. It also prompts others to be a little more understanding.

For example, you’re in a social event where people are drinking. If anyone offers a drink, you can ser aberto sobre o seu percurso de recuperação as you turn it down. Remember that you only have to share what you’re comfortable with.

6. Livre-se da sua culpa

Answering “no” is a great way to build up your self-esteem, but it’s understandable to feel a wave of guilt when you first start using it. Try to evaluate your emotions. The word “no” should not be bringing out negative emotions.

When you decline an offer, you aren’t a bad person. Rather, you’re someone who understands how valuable your time and effort are. There are also times when the circumstances simply can’t let you commit. Show yourself some love and say “no.”

Bónus: Dizer sim a outras coisas

Saying “no” confidently can be the end of things. However, you can also say yes to other things as well. Compromise is a way para resolver divergências and meet each other’s needs. Rather than fulfilling only theirs, you can bring yours into the mix and work it out.

Por exemplo, os teus pais querem ir de férias para fora do país. Se tens medo de andar de avião, tens de aprender a responder não. Depois de explicar porquê, pode sugerir que façam um cruzeiro. Esta solução permite que toda a família faça uma grande viagem, tendo em conta as suas preocupações.

Dizer não com confiança

Figuring out how to say “no” confidently can take some time, especially for more soft-spoken people. That said, it is quite an asset to showcase assertiveness. Follow the tips above and put yourself first!