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During my visit to my friends, their 4-year-old, Mary, couldn’t wait to show me her treasures. She proudly paraded her scooter, magician’s hat, and a seemingly endless collection of toys that appeared and disappeared from her tiny hands faster than I could register them. “And this! And that!”

Then, she twirled across the white rug creating perfect pirouettes with her tiny feet.

And, out the blue, she launched into a playful pillow assault, sending fluffy projectiles flying toward my face.

“Mary, sweetheart, please be gentle when playing with Patricia. No throwing pillows at her face,” said her mom.

Little 4-year old Mary, bent forward, fixing me with those huge brown eyes that sparkled with mischief, and whispered her solution to all of life’s problems: “Patricia, just say no!

Playing It Safe: The Hidden Cost of Saying “Yes” Too Often

A common way we “play it safe” is by postponing our needs, prioritizing others, and downplaying what truly matters to us. Sound familiar?

Many of us struggle to say no, fearing we’ll upset someone, seem selfish, come across as too needy, or rock the boat too much.

But here’s the thing: saying yes to everyone else often means saying no to yourself.

What’s Holding You Back?

Take a moment to ask yourself:

• What am I afraid of happening if I say no?
• What would it feel like to trust that my boundaries are valid and worth respecting?

Don’t take me wrong. There is nothing inherently wrong with putting others’ needs first at times; in fact, it’s a key part of parenting, meaningful friendships, and loving partnerships.

But when saying yes becomes your default, your go-to response — especially because of fear or anxiety — it can take a toll. Constantly sidelining your needs to avoid conflict or please others doesn’t strengthen relationships; it strains them.

The Hidden Costs of Chronic Self-Sacrifice

Research by Dr. Julie Gottman shows that partners who consistently suppress their needs report 35% lower relationship satisfaction over time (Gottman & Silver, 2015).

A meta-analysis of relationship studies reveals that chronic self-suppression correlates with increased anxiety and depression symptoms (Johnson & Greenman, 2021).

Who likes to become smaller for a relationship to survive?

No one thrives by making themselves smaller just to keep a relationship afloat.

The Balance

Authentic relationships require give-and-take. Dr. Barbara Fredrickson calls this balance “positivity resonance” — a shared sense of connection that grows when both people feel seen, respected, and valued. Saying no, when needed, is part of that balance.

Skills to Stop Playing-It-Safe by Chronically Denying Your Values and Needs

Here are some science-based skills for you to try:

The Pause Technique

Pause for 3 seconds before responding. Research shows this pause reduces impulsive agreement by 40% (Chen, 2021).

The Sandwich Method

Structure your “no” like this: Appreciation + No + Alternative

Example
“Thanks for thinking of me (appreciation). I can’t take this on right now (no). Perhaps we could revisit this next quarter (alternative).”

Values-Based Decision Making

Before saying yes or no, ask yourself:

• • Does this align with my values?
  • Will this support my wellbeing?
  • Is this a genuine obligation?

    
    Mindful Boundary Setting
    Notice the urge to accommodate:

• • Pause for three breaths
  • Check in with your values
  • Respond authentically

    
    Use Right Speech (Samma Vaca)
    Buddhist teachings emphasize speaking truthfully and kindly.

Example
“Despite my deep wish to help, I must decline.”

The Long Game

As Dr. Sue Johnson reminds us, “The most stable relationships are not those where partners never rock the boat, but those where partners feel secure enough to navigate waves together.”

Taking action in line with your values not only improves your relationships with others, but strengthens your relationship with yourself.

So, where might you need to say no today?