Cart

Your cart is empty

Continue shopping now

How to Say No

By: Dr. Ceymone Dyce

 


I’ve learned over the years that over extending leads to depletion. When the usual, 
delightful nuisance in life becomes magnified and morphs into monstrous frustration, it is my indicator that I'm starting to burn out. At that time it’s necessary to listen a bit closer to the signals that are telling me to change something and it probably means I'm not saying no enough. Learning how to say no helps to build healthy boundaries.


This is especially true for us problem solvers. I’ve learned however, that the world does not stop if I say I am unable to do something; hashtag: shocker. Quite frankly, you might even be surprised at how little effect saying no has on certain situations. Why? Because ultimately everyone figures out ways to get their needs met. Saying no doesn’t make you a bad person. It means that you are taking control of things that you want to do. It has nothing to do with anyone else. Additionally, it does not always mean you are saying no forever. You are however, saying no in that moment; this has meaning. If you continue to compromise yourself you are giving other people permission to continue, to put you second. Saying no allows you to set boundaries to get your needs met, on your time. You are saying no, so that you can say yes to yourself.


As a recovering people pleaser, I've fully subscribed to the "definitely maybe" club, because let's face it - sometimes you will change your mind. However, nothing and I mean nothing feels worse than doing the right thing for the wrong reason. Still saying yes to that zoom when you know you'd rather be scrolling through your favorite streaming service? Cancel that.


Positive Distraction:

I encourage you to say no. Say no to habits and people that do not serve you.  This includes family, friends, co-workers, even PTA committees. Accept the changes and do the things you need to do to survive without compromising yourself. Say no and mean it. Win.


3 strategies to help you say no this week:


  • The Haiku Approach; Keep it short and simple: "Can't." 
  • The Sammy; Start and end with a positive: "I would love to but" | NO | "Thank you for the invitation.”
  • The Definitely Maybe; Give yourself an 'out': "Right now, the answer is no but if anything changes, I'll let you know.”

Wellness is a continued act. It is not a one-time dose that gets you through a specific duration of life. Part of understanding what leads to your empty cup, is knowing how to create your own terms. No, is a complete sentence and a complete answer. 


Thanks for checking in today friend. I’m already looking forward to our next session. 


Talk soon- Dr. Dyce.

Previous
Next

The Wellness Club

Reducing Inflammation Through Exercise

Reducing Inflammation Through Exercise

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder @chrisbardawil Joint pain after exercise, headaches or brain fog after a bad night's sleep, and digestive distress after eating are all symptoms of systemic inflammation. While there are many articles and discussions about various foods and diets to reduce inflammation, little attention is paid to reducing inflammation through exercise. Inflammation in itself isn't a bad thing....

Read more
Stomach Acid: the Key to Digestion and Glowing Skin

Stomach Acid: the Key to Digestion and Glowing Skin

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The purpose of the human digestive system is to break down foods, absorb nutrients, and excrete waste; without this, humans would not be able to function. Stomach acid plays a key role in this process, allowing the body not only to survive but to thrive. After chewing, the food we eat travels to the stomach. The stomach churns and combines broken...

Read more
A Naturopathic Approach to Skin Health

A Naturopathic Approach to Skin Health

Translation missing: ko.blogs.article.by Taylor Davis

Q&A with Dr. Laura Belus 1) Tell us a bit about yourself    I am a practising naturopathic doctor in Mississauga Canada. My focus is on hormonal health, specifically when it comes to acne, PMS and fertility. My own journey...

Read more
Creating a Self-Care Routine for Busy Professionals

Creating a Self-Care Routine for Busy Professionals

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy If you’re a high-achieving woman, you likely relate to juggling multiple responsibilities, from demanding careers to personal commitments. When we are overwhelmed, it’s easy to believe the limiting stories we tell ourselves about not having enough time. We must willingly embrace a different narrative: that self-care is not a luxury but a necessity. Incorporating self-care into your daily routine is...

Read more
Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co ‘Restrictive diet’ is an umbrella term that encompasses changes to how, when and what one eats. To some, avoiding junk food is considered restrictive; to others, a restrictive diet may be as extreme as consuming food from only one food group or strictly avoiding others. Regardless, the ultimate question is, when do restrictive diets help and when do they harm?

Read more
Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Translation missing: ko.blogs.article.by Taylor Davis

By: @emma.walsh Author Isak Dinesen famously said, "The cure for anything is salt water: sweat, tears, or the sea." We all know that staying active and releasing emotions is vital for our health—and as someone who grew up on the coast going to the beach year round, I also believe...

Read more
Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.   Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Translation missing: ko.blogs.article.by Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if you’re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Translation missing: ko.blogs.article.by Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Translation missing: ko.blogs.article.by Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more