Why You Need To Say No Everyday

Saying no is surprisingly easy.

Hard to believe, isn’t it. After all, we are constantly saying yes. Yes to work obligations; yes to our family and friend responsibilities; yes to our health. We schedule, juggle, organize and orchestrate in order to do it all. We’re busy, we’re tired, but we should be proud of ourselves, right?

Of course there are times when it is great that we have said “yes’. After all, yes can lead us to a new rewarding experience, help us find the time for loved ones, and ensure that we keep our jobs! “Yes” is incredibly important for our body’s health too. We need to say yes to good nutrition, staying active, and quality sleep.

However, in this celebration of YES, there is an ongoing no that often remains unnoticed, and that no can have huge consequences. Have we unintentionally been saying no to our mental health?

Close to one-quarter of Canadians over the age of 16 report being stressed most days. Those age 35–55 are even more likely to report daily stress (30%) as they strive to manage both work and family life. This stress is taking a toll, with long-term exposure linked to heart disease, stroke, high blood pressure and immune complications. Elevated stress also puts us at greater risk for engaging in unhealthy behaviours such as smoking, excessive drinking, inactivity and poor eating habits.

Saying NO is surprisingly easy, but for the wrong reasons. We are often so busy saying YES we don’t even realize that we are neglecting our downtime, those moments of ‘nothing’ when we pause to rejuvenate. We might consider it self-indulgent, after all, who has time for ‘nothing”, but in fact when we opt to pause we are doing something incredibly important. Our brain needs downtime; this is when we consolidate and process data. Taking a break can also boost our productivity and creativity, meaning that when we come back to our tasks we are refreshed and able to tackle them with renewed interest and efficiency. Breaks also allow us to regroup, and see the bigger picture, not only for the job at hand, but also our place within it. This fresh perspective and self-awareness can then aid us in understanding and monitoring our emotional state. Instead of saying no to ourselves, we need to learn to say no to the relentless demands of our perceived obligations.

Having trouble saying no? Here are 5 ways to find time for ‘nothing’.

1. Schedule It

It might seem counter-intuitive, after all, you are putting yet another item on your to-do list, but scheduling breaks into your day can be highly effective. Whether it’s taking a short walk around the office, practicing a few minutes of mindful meditation, or simply closing your eyes, these quiet moments will help clear your mind.

2. Book End Your Day

Does your morning alarm see you reaching for your phone, mind already racing? Try setting aside the first few minutes before you get out of bed to gently start you day. Pay attention to how your body feels, the gradual sensation of waking up, and think about what you look forward to most in your day in order to help set the tone. At nighttime, try a bedtime body scan, moving slowing from your head to your toes. Note any tension, allow that part of your body to relax, and then quietly move on.

3. Pair It Up

Is there an activity that causes you stress? Try pairing it with a relaxation strategy. If your commute home leaves you feeling grumpy try breathing exercises before you leave and again on your arrival. Did you feel less stressed along the way? Do you arrive in a better mood?

4. Find a “Nothing” Activity

If you are having trouble getting your mind wrapped around downtime, try an activity that takes you out of your daily grind. A walk in nature is great, but we don’t always have the time or weather to make this a reality. Instead, keep a favourite book handy. In as little as six minutes of reading you can reduce your stress levels by two-thirds. One caveat — no work-related reading allowed for this one!

5. Pamper

Often we are so busy taking care of others we forget to take time for ourselves. Savour a long bath (sans electronics); book a massage; sit in the sun and enjoy the warmth and a daydream. It is important we say no to the non-stop pressures of life. Always being ‘on’ makes our time feel like a scare resource that is out of our control, exacerbating our stress. By making time for regular breaks in our hectic lives we are giving ourselves the gift of relaxation and renewal.

Learn to say no; and start saying yes to yourself.

Visit sproutatwork.com to discover more ways to improve your everyday wellness.