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Why it is important to say no

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As a student, it can feel like there are constant demands on your time and energy. The expectations to balance study assignments, part-time jobs, social activities, and personal development can create pressure that easily leads to stress and burnout. But fear not; you can learn to say ‘NO’.

Table of contents

The agreeable approach isn’t always the answer
Saying no can make you more productive
How to say no in a healthy way

Do you always say yes?

The yes-man approach isn’t always the answer

When you agree to everything, it can quickly leave you breathless when both your studies and social life tempt you with exciting activities and great offers. Learning to say no can be one of the most important skills you can acquire to avoid burnout. Setting boundaries is not just a personal victory; it’s a necessity for both your well-being and success in your studies.

I think we all know the feeling of agreeing to something even when we don’t have the energy for it, but we push ourselves to do it anyway. The next day, we pay the price when we had planned to read 300 pages but can’t manage it because we’re completely drained from all the social activities.

Sanne Mattebjerg, Career Advisor at IDA.

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The importance of saying no

Saying no can make you more productive

When you constantly say yes to new tasks, invitations, or responsibilities, you risk quickly overwhelming yourself. Studies show that an overloaded schedule and the inability to say no can lead to stress and burnout. According to a report from the Stress Association, up to 40% of Danish students suffer from stress, with many feeling significant pressure from both their studies and social expectations.

It may seem paradoxical, but saying no can actually make you more productive. Research from the University of California indicates that people who are good at saying no find it easier to focus on their most important tasks and perform better. By saying no to non-essential things, you free up time and energy to work effectively on what truly matters to you, such as your studies, social relationships, and hobbies. Often, you can sense when it’s necessary to say no.

Sometimes, you can barely drag yourself out the door to a social event, for example. Afterwards, you might feel that you went against your own agreement. It’s not pleasant to feel like you’ve let yourself down. And there’s no one else to blame but yourself. That can be a hard pill to swallow.

Sanne Mattebjerg, Career Advisor at IDA.

If you’re one of those who find it difficult to say no, there’s good news. It’s a skill that can be learned.

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How to say no in a healthy way

1. Know your priorities

The first step in learning to say no is to understand your own priorities. Ask yourself: What is most important to me right now? If you know that your studies is your top priority, it will be easier to say no to other things.

2. Be direct and honest

When you say no, it’s important to be clear and direct. Many people avoid saying no because they fear appearing rude, but you can be straightforward without being impolite. In fact, it makes it easier for others to understand you when they know your priorities.

3. Delay your response

If you feel pressured to say yes, you can use a delayed response to give yourself time to assess the situation. For example, say: “I need a bit of time to think about it. Can I get back to you later?”

4. Offer an alternative

If you can’t take on a task but still want to help, you can offer an alternative. This could be as simple as recommending someone else who might be able to help or offering to assist at a later time when you have more availability. This shows that you are willing to contribute but in a way that respects your own boundaries.

5. Practice saying no

Like anything else, getting good at saying no requires practice. Start with small things where it feels less risky and work your way up to bigger decisions.

Being able to say no and set boundaries is crucial for your well-being as a student. It’s not about rejecting all opportunities but about ensuring you prioritise what is important to you without sacrificing your mental health. By practising saying no in a respectful and proper manner, you can create a healthy balance that will benefit you both now and in the future.

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