Saying 'No' at Work Can Be Good for Your Health
2025-02-18
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1From VOA Learning English, this is the Health & Lifestyle report.
2People might find it hard to set work limits or say "no" before taking on too many responsibilities.
3But experts say it is important for workers to learn to set such limits, or boundaries.
4These limits can be important in helping workers protect their physical and mental health.
5And as with any new skill, setting boundaries gets easier with practice.
6Justin Stewart is a 36-year-old who works as a news show production assistant.
7He told The Associated Press that in the past, he had problems setting clear limits in his work life.
8Stewart explained that when starting his career, he held several jobs.
9In addition to his full-time position, he also rented cars at the airport and did sales at a store.
10He said his life was so busy that he said he would sometimes sleep in his car between jobs.
11After a time, he had to be hospitalized for extreme tiredness and an infection.
12Stewart said that over time, his busy work life finally caught up with him.
13"While people around me praised my hustle, I eventually paid the price."
14He added, "The doctor looked at me and said, 'I don't know what lifestyle you're living, but you're too young to be this stressed. You're going to have to quit something.'"
15As a result, Stewart began trying to set boundaries.
16He gave up his side jobs after deciding he could live without the extra money.
17If people from the news show contacted him to work after-hours, he told them he was not available and suggested other people who might be able to help.
18However, experts say making such changes can be difficult.
19Many people already have a hard time turning down work requests -from both co-workers and managers.
20For example, it might make some people feel good to be needed or to please others.
21But as with any new skill, setting boundaries can get easier over time.
22Here are some suggestions from employment experts and workers for effectively setting meaningful work limits.
23If your goal is to do less, adding things to your daily plans may seem like a bad idea.
24But it can actually provide more control over your time.
25Bobby Dutton is the founder of event production company GBM6.
26Every Monday at 2 p.m., he plans the task he is most likely to delay finishing.
27And to keep from becoming too busy, he even sets his daily activities, like walking his dog and eating lunch.
28If workers have a hard time saying no, they can write down what to say beforehand.
29And it can also help to say it out loud.
30Cara Houser is a workplace engagement coach. She says workers do not always have to explain themselves when turning down a request.
31They can simply explain they are not available, thank the person for asking, and suggest when they might be available.
32Amber Krasinski grew up in a working-class environment where saying "no" to a manager could mean losing pay.
33As the founder of marketing company IvyHill Strategies, Krasinski worries that she will lose business if she turns down a project.
34So, she often says "not yet" when one more project is too much.
35"That phrase has helped me through a lot of situations," she said.
36When asked for help, workers may want to agree immediately.
37However, when faced with a new work request, it can be better to take time before answering.
38Use the time to consider such things as workload, energy level, and interest.
39Israa Nasir is a psychotherapist in New York.
40She suggests that workers pay attention to the activities and interactions that leave them feeling tired or stressed.
41Those kinds of events can be put on a "No List" to be dealt with later.
42Experts say that just because mobile devices can keep people connected to work all the time, they do not have to interfere with a person's non-working life.
43For example, Nasir said she found herself checking email far too often on weekends.
44So, during weekends, she moved the Gmail app from her iPhone's homepage to the second page.
45This extra step helped her avoid checking her email.
46Experts also suggest using an email signature as another tool to manage expectations.
47This tool can include more than just your name and contact information.
48You can also use it to let others know your working hours or upcoming vacation plans.
49And that's the Health & Lifestyle report.
50I'm Anna Matteo.
51And I'm Andrew Smith.
1From VOA Learning English, this is the Health & Lifestyle report. 2People might find it hard to set work limits or say "no" before taking on too many responsibilities. But experts say it is important for workers to learn to set such limits, or boundaries. 3These limits can be important in helping workers protect their physical and mental health. And as with any new skill, setting boundaries gets easier with practice. 4Justin Stewart is a 36-year-old who works as a news show production assistant. He told The Associated Press that in the past, he had problems setting clear limits in his work life. 5Stewart explained that when starting his career, he held several jobs. In addition to his full-time position, he also rented cars at the airport and did sales at a store. He said his life was so busy that he said he would sometimes sleep in his car between jobs. After a time, he had to be hospitalized for extreme tiredness and an infection. 6Stewart said that over time, his busy work life finally caught up with him. "While people around me praised my hustle, I eventually paid the price." He added, "The doctor looked at me and said, 'I don't know what lifestyle you're living, but you're too young to be this stressed. You're going to have to quit something.'" 7As a result, Stewart began trying to set boundaries. He gave up his side jobs after deciding he could live without the extra money. If people from the news show contacted him to work after-hours, he told them he was not available and suggested other people who might be able to help. 8However, experts say making such changes can be difficult. Many people already have a hard time turning down work requests -from both co-workers and managers. For example, it might make some people feel good to be needed or to please others. But as with any new skill, setting boundaries can get easier over time. 9Here are some suggestions from employment experts and workers for effectively setting meaningful work limits. 10Take control of your time 11If your goal is to do less, adding things to your daily plans may seem like a bad idea. But it can actually provide more control over your time. 12Bobby Dutton is the founder of event production company GBM6. 13Every Monday at 2 p.m., he plans the task he is most likely to delay finishing. And to keep from becoming too busy, he even sets his daily activities, like walking his dog and eating lunch. 14Practice "no" responses 15If workers have a hard time saying no, they can write down what to say beforehand. And it can also help to say it out loud. 16Cara Houser is a workplace engagement coach. She says workers do not always have to explain themselves when turning down a request. They can simply explain they are not available, thank the person for asking, and suggest when they might be available. 17Amber Krasinski grew up in a working-class environment where saying "no" to a manager could mean losing pay. As the founder of marketing company IvyHill Strategies, Krasinski worries that she will lose business if she turns down a project. 18So, she often says "not yet" when one more project is too much. "That phrase has helped me through a lot of situations," she said. 19Know yourself 20When asked for help, workers may want to agree immediately. However, when faced with a new work request, it can be better to take time before answering. Use the time to consider such things as workload, energy level, and interest. 21Israa Nasir is a psychotherapist in New York. She suggests that workers pay attention to the activities and interactions that leave them feeling tired or stressed. Those kinds of events can be put on a "No List" to be dealt with later. 22Technology can help 23Experts say that just because mobile devices can keep people connected to work all the time, they do not have to interfere with a person's non-working life. 24For example, Nasir said she found herself checking email far too often on weekends. So, during weekends, she moved the Gmail app from her iPhone's homepage to the second page. This extra step helped her avoid checking her email. 25Experts also suggest using an email signature as another tool to manage expectations. This tool can include more than just your name and contact information. You can also use it to let others know your working hours or upcoming vacation plans. 26And that's the Health & Lifestyle report. 27I'm Anna Matteo. 28And I'm Andrew Smith. 29Cathy Bussewitz reported this story for The Associated Press from New York City. Anna Matteo adapted it for VOA Learning English. 30______________________________________________________ 31Words in This Story 32hustle - n. to move or work rapidly and tirelessly 33pay the price - idiom to experience the bad result of something you have done 34stressed - adj. effected by a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation 35manager - n. a person who manages especially a business or household affairs 36engagement - n. the state of being meshed into a working arrangement in which one part drives another 37psychotherapist - n. person who treats mental or emotional disorders by psychological means 38email signature - n. a block of text or image that appears at the end of an email message