Lots of us in the world have a problem with the word “yes.” We say it too much! Most of us like being helpful, but sometimes we find ourselves in a situation where we have offered more than we are reasonably able to give. Often, it comes from a good, but sometimes dysfunctional place. First, I want to explore some of the reasons we might have a “yes” problem, and then I’ll offer some simple strategies for pulling back.
Many of us say yes because we are afraid of what would happen if we said no. Maybe we would disappoint the person who asked, or they would be mad at us, or worse, they would end the relationship. Whether we are talking about friends, romantic relationships, family relationships, or even work colleagues, a lot of us have a hard time tolerating when people are unahppy with us. So, we try to avoid those moments where we might upset the people we care about. The desire to avoid rejection is a powerful motivator!
We also get “rewards” for saying yes. People pat us on the back and say we did a good job. They use nice words to describe us such as “dependable, hard worker” They might even tell us how much they appreciate all we do. The tricky part, however, is that people are creatures of habit. So the more you say yes, the more prone you are to say yes before thinking, and the more people assume that you will say yes. If this pattern continues, a dynamic can develop where they are always asking and you are always saying yes. When a relationship is one-sided, or you say yes in times when it costs you more than you are really willing to give, it becomes a problem. When saying yes causes you to over-extend yourself or deny your own needs, it is probably coming from an unhealthy place. Over time, you might start to focus less on your own needs to begin with, and develop a self-sacrificing or “savior” complex in your relationships. You have the right to protect your time, your space, and your spirit. In healthy relationships, you don’t have to let those things go completely.
Not sure if you say yes too much? Ask yourself some questions:
Are there times when you want to say no, but anxiety and fear cause you to go back on that first hunch?
Are you concerned that if you stop meeting a person’s requests, they will reject you or spend less time with you?
Do you have relationships where people feel comfortable asking your for things, but when you ask for something people often say no?
Would you describe yourself as a “caretaker” who prides themselves on making the lives of others easier?
Do you put your own concerns or desires on the back burner to make sure you can follow through with requests made of you by others?
If you answered yes to any of these questions, you may want to consider working to make an “educated yes” rather than an “automatic yes.” Notice, that I’m not suggesting that you say “no”. There are times when that might be the best choice, but this isn’t just about saying no, because there are times when a “yes” is just right. However, this is about making active decisions rather than doing things out of habit. I am encouraging you to think carefully about when, how, and to whom you say yes. When someone makes a request of you, there are some things to consider:
- do I want to do this/am I willing to do this?
- how much time or energy will this cost me?
- am I willing to expend the time and energy it will take?
- can I do it in a time frame the works for me and the requestor?
If your answers to these questions lead you to “no,” Don’t be afraid to say it! It might feel weird. That’s OK. The requestor might be unhappy. That’s ok too! Just because someone is unhappy with a choice that you’ve made, doesn’t mean it’s the wrong choice! And if you have made a choice that is supportive of your own sanity, you will thank yourself later. If no feels like a little to much, try a delay tactic: “Let me check my schedule and I’ll get back to you.” This gives you time to really think about your answer before jumping in.
Hopefully, this helps you to give an educated yes, rather than one motivated by fear or habit. Healthy relationships allow people to set their own boundares without worry about the consequences. Next time someone makes a request of you, think before you answer!
Thanks for reading, and make Well Choices!