Creating boundaries is important, and saying "no" needs to be part of those boundaries sometimes. I usually want to say yes to far too many things. When I do this, I quickly realize that I have overextended myself. This causes me to feel overwhelmed and frustrated, instead of the good feeling I should have because I am helping someone. Over the years I have learned that I cannot say yes to everything, and that for my own sanity I have to say no. Saying "no" is not always done out of selfishness, but more out of not taking on more than we can handle. Learning to say "no" is healthy, and the people that know and care about us will understand this.
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