The Art of Saying No

Maggie Shumpert

MA, LPC

3/17/2026

When we are little, the word “no” is horrible. Can I have….? No; Can we go…? No; Can we get…? No. While telling a child “no” is necessary and appropriate at times, as adults we often forget how to say this simple two-letter word. This leads to “no” becoming a bad word to us.

However, learning the art of saying “no” is very important to our mental well-being. When we absolutely have too much on our plate and are asked to head up a fundraiser at work or church, we feel obligated to say “yes” automatically. We don’t want to use the bad word “no.” What type of person would we be if we said “no”? The answer: a tired and overwhelmed person. 

Saying “no” is not always a bad thing and is very much needed at times in our adult lives. When we are feeling anxious or stressed about all the things we must get done on our endless To Do list, start looking at it a little more closely and see which items you can say “no” to. This doesn’t mean you are a weak or selfish person; it simply means you value and prioritize your time and mental well-being. This is not selfish at all!

So, the next time your plate feels so full that it’s starting to crack, say a (not so) bad word: “NO.”