You're asked to do something, and you feel you should say no. However, if you say no, you'll be resented, so you are tempted to say yes. If you say yes, you're going to be frustrated with yourself and angry with them.

Research shows this cycle of awful feelings does damage to your relationships.

• Notice how often people around you say no to each other every day. Also watch how others handle these situations.
• When you feel pressured for a yes, ask for time. It will allow you to calm down and evaluate whether you really want to do it ( "I need to check my calendar; I'll get back to you"/ "I've got to think about that; I'll let you know.")
• Saying no comfortably requires you to think what your values are. When you live by clear principles, it's easier to make decisions. People are more likely to respect your responses.
• Keep telling them that you can't help them. Then stay on repeat, even if they bring new angles of reasoning.
• When you want to help but can't commit to the specifics, make a counteroffer. You can offer someone a different resource or the name of someone else who might help.