I hear you @viktoria.elli. It's pretty common to feel that way, especially if you're more on the introverted side or a more developed empath. But I think it's really important to practice saying no - especially when it's scary. The more you do it the more you realize that its actually not that scary AND the other person is only as uncomfortable as you choose to be. So if you can say "no" and be totally chill about it, you usually get a chill response, which suddenly makes the experience seem more normal.
Thanks for reading and sharing Viktoria - glad to hear you'll try saying no more :)