1. Don’t take on more than you can handle. If you are asked to organise a social event for colleagues and you already have dance classes or are tutoring your children, saying ‘No’ will give you more time to concentrate on the things that are meaningful to you. You should be able to thank someone politely and move on without a second thought.

• Make a list of your weekly activities – You’ll probably be horrified at the amount you try to pack into your 24/7.

2. Don’t listen to your mind chatter.

• Monitor mind chatter – That’s the voice in your head that switches on as soon as you open your eyes in the morning and constantly badgers you until you close your eyes at bedtime. Become aware of what you are saying to yourself. Keep a note of anything that might be negative. “S/he won’t like me if I don’t say ‘Yes’.” “It’s not polite to say ‘No’.” Then change these to more positive thoughts – “It’s okay to say ‘No’.” “People won’t think any less of me if I say ‘No’ to this.”


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