5 Ways to Say No as an Empath

Saying no is the #1 skill you need to be a confident empath and highly sensitive person.
You teach people how to treat you, so saying yes when you want to say no will exhaust you. And there is another downside: you are basically setting yourself up in a loop of negative energy, self neglect and people pleasing.  Over time it will leave you feeling bitter, angry and resentful. And you deserve better!

Does this sound familiar?
You’re having a great day, on track and feeling good when you suddenly hear from a co-worker, friend or family. They want your undivided attention to either stop and listen or shift gears to go and help them out with something.  There you were in the groove, feeling super creative and ticking off your list. But instead of saying no you end up caving because you don’t want to let them down.

Wait!  What just happened there?  Why does this keep happening?
Because at the heart of it, you are feeling insecure. Either about yourself, your relationship to others or the outcome of the situation if you say no. Really, there’s 1001 individual reasons. But it all comes down to boundaries and understanding what works for you and what does not. 

You are a wonderfully sensitive being and it is time to step up and respect yourself! I want to see you thrive so here’s some information and ideas to get you started. 

5 ways 
say no
 as an 
 highly sensitive
 person - comfyempath.com 2020

5 Ways to Say No as an Empath and Highly Sensitive Person


1.  Actually say the word “NO”.
You’ve probably heard the old saying that No is a complete sentence. The reason this is true and effective is that it is to the point! There’s no other meaning which could be misinterpreted, altered or misconstrued.
Bonus: saying no directly does you and others a solid. Because it’s clear, concise and doesn’t require any more time or energy afterwards.

2.    It’s okay to delay!
If you feel anxious, pressured or stressed out, take a breath. Get grounded and then answer. Or better yet, take a couple hours. Or a day. Or longer. Remember you teach people how to treat you so if you need to take some time to reflect before making a decision, then it’s totally okay to do that.


3.  Offer an alternative solution. 

Empaths and hsps are often a bevy of information and resources because we are so aware of options many cannot see. This is a great opportunity to refer someone in your place, provide different choices or Share methods they may not have thought of.


4.  Use your natural communication skills.

If you feel like saying no outright is too difficult, get creative!  If you like humour, jokes are a great way to ease tension. If you are artistic and visual, create a doodle list of your boundaries to refer to. If you love reading and some good vernacular, create a list of descriptive ways to say no. Remember saying no doesn’t have to be difficult, hard or scary. It’s okay to have fun coming up with your own unique ways to set boundaries.


5.  Take advantage of your tech.!

Did you know that in addition to email autoresponders, most social media, cell phones (and apps!) even gps systems allow you to turn off verbal prompts and notification sounds? Use them to your advantage by making yourself unavailable and carve out some personal time.





Remember, practice makes perfect!  

Setting boundaries as an empath and highly sensitive person goes beyond empath protection or coping strategies.

The reason it actually works is because it comes from your heart and knowing deep inside what is actually triggering you and starting to make you feel resentful, angry, exhausted or a host of other negative and energetically draining emotions.  

Once you learn to say no, you will immediately experience the benefits of treating yourself with respect. You’re going to feel lighter in your heart, find that you have more energy and very likely you will be excited to set more boundaries!


I’d love to hear your thoughts!




  •  Who do you find it hardest to say no to and why?
  •  Do you feel relieved when you say no right away instead of taking time to think on things?


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