2) 三呼吸。两问题。
If we are in the habit of saying yes out of obligation, every question can cause stress. Take three deep breaths before you answer which will ground you. Then ask yourself these questions.
如果我们有出于责任回答“好”的习惯,每个问题都会造成压力。在你要脱口而出回应的之前,做三次深呼吸。然后问问自己这些问题。
Ask Yourself: Am I able to? Do I want to?
问问你自己:我能做吗?我想做吗?
Just because we're able to do something it doesn't mean we should or that we need to. When we do things out of obligation it feels like a chore. When we do things out of love, they feel like a joy. So are you able to? Do you want to?
仅仅因为我们能去做某事,并不意味着我们必须做,或是我们需要去做。当我们出于责任心去做事情时,就会感觉像做一件家庭杂务。当我们出于爱心去做事情,他们就会觉得是一种愉悦。所以你能做吗?你想做吗?
3) Turn them down like this and offer alternatives.
3) 像这样拒绝他们,并提供代替方案。
The actual saying No part can be the hardest step because your mind's program may tell you that you're selfish or you're a bad person for saying no. This is not true. You are saying no because you value yourself, your time, and your energy.
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