Dr Epel notes: “Can you always tell your boss no? Probably not. But you can ask for help prioritising activities (because you need sleep and balance). What should come off of your plate if you take on this extra task. You can ask for more time to complete a project or to do part of the project instead of the full thing. The key is to value your rest as much as you value your productivity and find a way for both to coexist with balance.”

Ultimately, the more you say no, the more empowered and in control you will feel. It can help to explain to people what you’re doing; that you’re being more strategic with what you say ‘yes’ to in order to improve your mental wellbeing, not only so you explain your own decision-making, but so you can encourage others to join the movement.

Remember, however, that you don’t need to justify your ‘no’ to anyone if you don’t want to. “Remember when firmness is needed,” Dr Epel urges. “‘No’ alone is a full sentence.”

At the end of the day, your ‘no’ holds power and using it wisely has the ability to improve your life, reduce stress and boost your happiness. Take a proper, honest audit of what you can say ‘no’ to and remind yourself why you’re doing this: to make room for the things that really deserve a ‘yes’.

Why saying ‘no’ is a vital tool in managing stress