Are you familiar with the situation when fulfilling someone's request is like pressing on your own sore spot or stepping on the throat of your own song? Two sides of the same coin - refusing the request of another, and, most likely, causing disappointment , resentment, or deny yourself the protection of your own boundaries, principles, values. The crux of the choice is that both options will be accompanied by feelings of guilt, shame and negative self-awareness. It is important to remember that each situation is individual and requires careful analysis and finding a balance between satisfying your needs and respect for the feelings of others. Communication and honesty play a key role in such situations. Make it clear to the other person that you are refusing not because you categorically do not like his offer, but because of your personal circumstances. In most cases, if this is not related to work and family tasks - simply expressing your reluctance to do something is enough. You are not required to explain in detail the reasons for it. If you want - or need - to explain, do so as briefly and clearly as possible. If the explanation is long and detailed, the interlocutor may suspect that you made it up in order to get rid of him, and will be offended. Try to find a replacement for yourself or offer an alternative option. For example, recommend a colleague who can handle the task, reschedule the meeting at a time convenient for you. Try not to apologize. When we say “no” to someone, we are setting boundaries in the relationship and protecting our interests. This is the right of every person and, in exercising it, you should not apologize or feel guilty. It is normal and necessary to talk about yourself and your feelings. Remember that caring for your own well-being should not come at the expense of healthy relationships with others, but neither will friendly others require you to sacrifice your values, otherwise it is a question of manipulation. Your well-being and emotional well-being are of great importance. Be honest with yourself and those around you, and you will see how this will help build more harmonious relationships and enrich your life..