Looking after your Mental Health This Year

January can be a demanding month. The aftermath of Christmas, additional expenses, the cold weather and Blue Monday to name just a few. Some of us also have the emotional weight of supporting others which can be exhausting.

Looking after your own mental health can involve mastering the ‘art of saying no’ to protect your time and energy, and prevent overwhelm and burnout, which can be even harder during the festive period and you really feel it afterwards.
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It’s about prioritising your needs by declining requests polite but firmly. Practice self-compassion and understand that saying no isn’t selfish but a vital act of self-respect that allows you to say ‘yes’ to what truly matters instead. Agreeing to something we don’t want to do is a feeling that we’ve all experienced. It can manifest in physical responses like a tight stomach, a dry mouth, or even a higher heart rate. Why does it seem so hard to say ‘actually, I don’t want to do this thing you’re asking me to do’. Getting more comfortable with saying no may be the first step to supporting your own wellbeing. Learning to say ‘no’ matters for your mental health.

Saying yes to everything drains your limited time and energy, leading to stress and burnout. Saying no helps to prevent overwhelming. It also helps to create space for self-care: declining requests frees up time for your own well-being, hobbies, and loved ones instead. Not only that, it will also help to build your confidence: Overcoming guilt and practicing refusal strengthens self-worth and assertiveness and sets boundaries which leads to more honest and respectful connections.

Here’s our practical tips for saying no:

• Practise on the smaller decisions

If you find it difficult to say no, then start small – practice with less significant requests to build confidence.
We make decisions every day, most of them quite small. Things like an invite to your neighbour’s house, lending an item or stopping to speak with a salesperson are all perfect opportunities. We can lean into those situations where we found it easier to say no and use that in other situations.
If you have had practice, then when it comes to the important situations – where agreeing could lead to you being overwhelmed and unhappy – you can be more confident in saying no. Be kind to yourself during this learning process.

• Understand it’s OK to say no

Saying no can feel uncomfortable. Reshaping how we view and define saying no is key. Seeing it as a positive act instead of a negative one can be instrumental in taking greater control over decisions.
Be direct but polite: Use simple phrases like: “Thank you for the offer, but I can’t commit right now.”
Use the ‘sandwich’” method: Offer a positive, then the ‘no’ then a supportive or positive closing, like ‘Thanks for thinking of me, but I can’t; I’d love to catch up another time’.
Know your priorities: If a request doesn’t align with your values or current capacity, it’s okay to decline.

• Ask for more time

If you don’t need to answer immediately, then ask for more time. Becoming comfortable with asking for a pause is really important. Phrases such as ‘Let me think on this’ or ‘That’s really interesting, let me get back to you’ can be highly effective in buying time to evaluate whether you truly want to undertake the task or accept the invitation. If unsure, say, ‘Let me check my schedule and get back to you’ to avoid an impulsive ‘yes’.
Creating some physical space between yourself and the person asking the question can also be instrumental in making an informed decision. Talking to ourselves and asking: “Do you really want to do this?”

• Overcoming guilt

Feeling guilty about saying no is common, especially if you’re naturally empathetic or concerned about disappointing others. Acknowledge the feeling and focus on the positive outcomes – saying no allows you to focus on your existing commitments.

Remember…you can say no and still be a good person

We also have a few spaces available on our 2 Day Mental Health First Aid course on the 9th & 10th February 2026.It is aimed at those who want to gain the necessary skills to recognise the signs and symptoms of common mental health issues and effectively guide a person towards the right support. Successful completion of this course qualifies the delegate to be a Mental Health First Aider and is valid for 3 years. The Health and Safety Executive (HSE) suggests organisations include mental health into their Health and Safety strategy.