THE ART OF SAYING NO: PROTECTING YOUR ENERGY THIS SEASON
by Nashville Boudoir Photographer Caley King Newberry
The holiday season is here, and while it can be a time of joy and connection, it can also bring a whirlwind of commitments, expectations, and obligations. Between work, family, and social events, it’s easy to find yourself stretched too thin. That’s why mastering the art of saying "no" is essential to protecting your energy and preserving your peace.
Here are some practical tips to help you set boundaries and prioritize your well-being this season:
1. Recognize Your Limits
The first step in setting boundaries is understanding your own capacity. Take a moment to evaluate your schedule and emotional bandwidth. Ask yourself, “What do I realistically have time and energy for?” By identifying your limits, you’ll be better equipped to make mindful decisions about where to invest your time.
2. Be Honest About Your Needs
Saying “no” doesn’t mean you’re selfish or unkind—it means you’re honest. If a request doesn’t align with your priorities or feels overwhelming, it’s okay to decline. Communicate your decision with kindness but firmness, like: “Thank you for thinking of me, but I’m not able to take this on right now.”
3. Avoid Overexplaining
You don’t owe anyone a lengthy justification for saying no. A simple, clear response is often enough. Overexplaining can lead to unnecessary guilt or leave room for someone to push back against your decision. Keep it concise and respectful.
4. Use the “Pause and Respond” Method
When faced with a request, give yourself permission to pause before answering. Saying something like, “Let me check my schedule and get back to you” gives you time to assess whether the commitment fits into your life without the pressure of an immediate response.
5. Practice Saying No with Grace
For some, saying no can feel uncomfortable or even confrontational. Practice gentle phrases that feel authentic to you. Here are a few examples:
“I appreciate the invite, but I’ll need to pass this time.”
“I’m focusing on other priorities right now and can’t commit.”
“Thanks for thinking of me, but I’m going to sit this one out.”
6. Prioritize Your Mental and Physical Health
Remember, your well-being should always come first. Overcommitting can lead to burnout, stress, and resentment. By saying no to what drains you, you create space for activities and people that uplift and energize you. Protecting your energy allows you to show up more fully for the moments and connections that truly matter.
7. Set Boundaries in Advance
If you know this season tends to get hectic, set your boundaries proactively. Let friends, family, or colleagues know your availability upfront. For example, you might say, “This month is really busy for me, so I’ll need to keep my schedule light.” Clear communication can prevent misunderstandings later.
Embrace the Power of No
Learning to say no is an act of self-care and empowerment. It’s a way to honor your time, energy, and values while avoiding unnecessary stress. Remember, you can’t pour from an empty cup—by protecting your energy, you’re better able to give your best self to the people and moments that matter most.
This season, give yourself permission to prioritize you. Saying no is not a rejection of others; it’s an affirmation of your own needs and well-being. And that is something worth celebrating.
