Do you find it difficult to say no to people? Perhaps it means you end up being busy, stressed, or over-committed?  Often when we struggle to say no to people it can leave us feeling used, put upon, or juggling too many things. Are you the one who ends up working late because you’ve said yes to others, yet you’re the one with more to do?

Then this episode – Easy Ways to Say No – is for you.

I talk about:

• How to say no and establish healthy boundaries
• How to handle the fear, stress, worry and guilt
• The surprising reason that saying no is good for you
• Key phrases that you can begin to use to get you started
• Why it’s not always about you
• Suggestions to think about helping you with easy ways to say no

It’s important to be able to say no so you feel empowered while still maintaining your relationships with others. Saying no helps you establish healthy boundaries and enables others to have clarity about what they can expect from you.

When you struggle to say no, look at what’s going on when you feel like this? What feeling or emotion comes up for you when people ask you do something? Perhaps there are past experiences and situations that mean you’ve learned it’s easier to say yes than no.

For many it’s a worry or fear about what others will think. 

Consider the other situation – you say yes so many times that you end up worn out. Then there’s really no chance of you saying yes to anything if you’ve made yourself poorly!  Focus on the benefits of saying no.

Apparently the Mayo Clinic has done research that concludes that saying no can help to reduce your stress levels and increase your happiness.   

Any questions on this, drop me an email at emma@emmalangton.com

For further information on 1:1, group coaching or training get in touch.

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If you want to be increasing your performance so that you’re more resilient, less stressed in these current times, so that you can focus easily, use tools and techniques to deal with all the current and unknown challenges then make sure that you send me an email or use the online diary and arrange a time for a chat.

Did you know that we are not born knowing about fear?  We learn fear from experiences and circumstances in our lives and it becomes an automatic response or reaction whenever we encounter those situations fearful again in our lives.  

Sometimes a scary situation delivered safely can be “fun” – like at Halloween and that’s because and even if it makes us jump or shocks us we know it’s safe and feel no threat from the situation. A small amount of fear can raise adrenaline and give people that “buzz” feeling. Some people like that. 

Your Internal Fire Alarm

If you have experienced those fearful feelings and did not liked how they feel then your brain and body remember them.  Next time you experience the thought or feeling your brain makes the same association as a way to warn you of potential danger.  It’s like your internal fire alarm going off and creates a set of automatic responses which is known as fight, flight, freeze response.

The reality is that these things might not be dangerous.  The annoying thing is that your logic part of your brain, at this point in time, is not connected. So you can be telling yourself “it’s ok, it’s only …” (whatever your fear is) but it doesn’t make any difference. Why?  Because your brain is on autopilot now thinking it’s keeping you safe!  Reality is it’s causing more problems!! 

The difference between fear and phobia is when a fear is more intense and extreme it is termed a phobia. A phobia creates heightened anxiety as well as the fear and is often persistent and all-consuming.

What Can You Do About Your Fear?

Whether you have a fear or phobia we can work together to take away the emotions associated with that circumstance that currently bothers you.  

If there is a particular event that keeps popping vividly into your mind then we can work to reduce and change the way you remember that event so that it no longer bothers you. 

I don’t work with the exposure therapy – you will have enough memories in your own head without me needing to bring items into the therapy room! I will help you to look at those unpleasant situations in a supported way so that we can find a way for you to let go of those old outdated learnings.

You will know when you feel better about your fear and it way change the way you think about situations and circumstances. 

All this can be achieved in around 3-6 sessions. As each person is different I always make a personalised plan to help you. Some people will need more sessions than others. 

Don’t let your fear get in the way of your enjoying yourself.

Hi, I’m Emma, Hypnotherapist in York with a particular interest in helping you with anxiety, stress, fears and phobias so that you can take back control of your thoughts and feelings.  That way you can quickly and easily feel more able to cope with your busy life! There are no magic wands or quick fixes instead I give you personalised tools that work for you and fit with your lifestyle.

So, are you ready to let go of that old anxiety, fear or phobia? Do you want to live a happier, stress free life? Book your complimentary consultation here and find out how you can reach your goals and really enjoy life!

Find out more at www.emmalangton.co.uk and read about testimonials from people I have worked with on phobias and fears.