HOW TO SAY HELL-NO INSTEAD OF YES
Are you afraid to say no and are you a serial people pleaser? Saying no is a sign of being strong and being able to put yourself first. Something that many people still struggle with. Time to set your boundaries. Here are a few tips to stop ‘people pleasing’.
“LET ME GET BACK TO YOU”
Take a deep breath, and ‘hold fire’ before you reply to someone’s personal request. In this way, you delay the NO and you can check-in with yourself whether you have time to help to move that one friend or help your other friend pick out her outfit. You really don't need to explain why you come back to the question, but if you want to do this you can always say that you have to check your schedule or just do whatever you have to do to buy that time!
SMALL NO’S
Start with small no's. These no's are for example via the app or via email instead of in person. Instead of saying no in real life, you can also come up with alternatives if you still find it difficult to apply this completely. For example, by suggesting another moment or taking a 30-minute walk instead of dinner.
KNOW WHAT YOU’RE SAYING YES TO
Continuously evaluating your goals to help remind yourself what’s really important to allocate your energy to is key. If you know what you’re saying yes to in your life and what you’re aiming for it makes it way easier to say no to the things that don't match your purpose.
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5 BURNOUT COPING STRATEGIES IN MINUTES
Burnout is still a major problem in our society. At the moment, even 1 in 5 millennials suffers from burnout. Time for better prevention, time for a change. The suggestions below for new daily habits only require a few seconds of your day but can lend themselves to greater calmness. Give it a shot!
1. PLAY LIKE A KID
Kids are the best example of human creatures that master to live in the moment. Be bold and step out of your adult zone. What did you enjoy doing as a child?
2. ENCOURAGING MANTRA
Come up with a short but powerful encouraging mantra which you repeat to yourself when you need a boost. The aim is to reframe negative thoughts into positive ones, so instead of saying: ‘I can’t do it’ try ‘I can…’.
3. LISTEN TO YOUR FAVORITE SONG
Simple. Don’t let yourself be distracted from other external stimuli and immerse yourself in the moment.
4. GO ON HOLIDAY
It seems that the visualization of a beach in the Bahamas or eating ice cream in Piazza Navona in Rome triggers happiness hormones. Close your eyes and imagine yourself on that wonderful holiday that you still have on the bucket list.
5. GO TO BED 10 MINUTES EARLIER EVERY DAY
A subtle adjustment but very easy to fit into your evening habit. Head to bed 10 minutes earlier every night until you have reached your new goal of, for example, an hour extra shut-eye.