Learn to Say No At Work: 7 Tips For Longterm Success

Workplace stress is on the rise. As employees constantly battle it out to rival emerging technology, increased competition, and more consumer demands, it’s no surprise that several people feel like they have too much on their plate.

According to a recent post-COVID State of the Workplace report from the American Institute of Stress, 26% of employees feel burned out and stressed when thinking about their workload, leading to bottlenecks or backlogged and unfinished tasks.

The question is, how do we mitigate that stress at work? The answer lies in saying ‘no’. With more pressure on employees to perform in the workplace, more people than ever before are taking on extra tasks just to remain ahead of the game, causing employees to become overwhelmed.

However, as more people prioritize impressing their boss over their mental health, studies show that this pattern of behavior could lead to a fall in productivity. 33% of workers report that high stress in the workplace leads to a lack of productivity and success when carrying out their workload.

With this in mind, let’s have a closer look at the impacts of workplace stress in 2024 before we reveal seven ways to say no to your overwhelming workload for long-term success:

Are people more stressed at work in 2024?

Put simply, yes. With more financial pressure on workers in a cost-of-living crisis, you’ll find that a larger number of people than ever before are feeling stressed in the workplace.

The HSE defines workplace stress as “the adverse reaction people have to excessive pressure or other types of demand placed on them.”

When dealing with high levels of workplace stress, employees find that their mental health declines, leading to more annual sick days and a dip in productivity, according to Spill Chat.

As you can see here, over 17 million annual sick days are due to anxiety and depression concerning workplace stress.

Worse still, over 19% of workers believe that their employer has no measures in place to combat work stress, with some even claiming that their employer is the biggest cause of their workplace stress.

The workplace is not merely physical—working remotely or in a hybrid setup can cause stress as well.

Why is it important to learn to say no at work?

So when should you say no? If your employer has no system in place to manage workplace stress and wellbeing, it could be time to take matters into your own hands.

When your workload piles up, it’s up to you to take charge and explain your limits to your employer. The question is, when is the right time to say no? There are many tricky situations to face daily at work; however, some are unavoidable, especially if you are a team player.

Here is a list of ‘no-worthy’ situations for overstressed, overworked employees:

• When there is a better solution. If your boss asks you to complete one task too many, you could suggest delegating that task to another less busy colleague or suggest completing the new work at a later date.
• When you’re busy: This one is an obvious call for the word ‘no.’ If your employer hasn’t tracked your current workload and does not know how busy you are, ensure that you politely decline the new task and instead focus on your current workload first.
• When it is not a priority: If you have numerous tasks that are more important than this one, make sure that you prioritize those first.
• When it doesn’t fit your skill set: If you’re a skilled worker in one department, you shouldn’t take on work outside your skill set. Feel free to say no if it doesn’t align with your job requirements. You shouldn’t have to cover another department’s workload.

Now you know when to say no, let’s learn how to say no at work in seven simple steps. From knowing your workload inside and out to deciding if the task is a “no for now” or “no forever.” here are a few tips to remember before you say no to your next task.

1. Know your workload

If you’re going to say no because your current workload is too high, you must first know your workload inside and out. Your employer will likely want proof of your workload, so ensure you can quickly and easily determine your capacity for new projects.

One way to do this is to track your workload frequently and share it regularly with your management. This is especially important if your employer is still learning how to manage a remote team. This will allow you to plan tasks more effectively and coordinate with your employer, making you less likely to be asked to take on more than you can handle.

If you are a remote worker, your company should have a set of online management and communication tools in place to enhance communication and productivity from a WFH setting. Ensure that you assign deadlines transparently so your manager can see them and track your day-to-day schedule to determine what level of workload suits your needs going forward.

2. Be calm and clear

The clearer your no is, the more seriously it will be taken. While the niceties are often essential with your employer, your manager will likely keep asking more questions if you sugarcoat your reaction.

If your answer is ambiguous, you’re likely to miscommunicate your true feelings about your workload. Be clear and direct when saying no to avoid misunderstanding and causing a conflict later down the line.

3. Offer an alternative

Be transparent when you say no. Let your team know that your answer isn’t personal by offering a new solution for the problem.

If you’re saying no for a real reason, your team should understand and accept your new suggestions for a solution. This could be delegating to a different colleague or finding a way to either push back or discard the task at hand.

Also, why not say no with a caveat? Tell your employer that you can’t complete the task within the current deadline but offer to complete the work in the next month or after your current task. Even if a direct solution doesn’t come to mind, why not offer to help your boss find the answer to their problem to show that you’re still a team player?

4. Don’t say sorry

Gone are the days of saying sorry for prioritizing your mental health. When saying no at work, adding the word sorry to the end of your sentence can often indicate that you have done something wrong.

If your workload is too high, or a proposed project does not lie within your skill set, you are not required to say sorry for setting boundaries at work. Leaving sorry out of the conversation will let your boss know you expect respect and will not be pushed around.

5. Is this a ‘No For Now’ or ‘No Forever?’

Before saying no, you should decide if this is just a no for now or a hard no forever. One way to figure out how to decline is to work out why.

Are you saying no because your current workload is overwhelming? If so, this could be a project you take on in the future when you’re less stressed. However, if this new task is entirely unrelated to your skill set, or you have little interest in completing it, you may need to express that this project is not for you and advise that it be passed on to someone else.

Being clear and precise with your decision is essential, as you don’t want to be called out for miscommunication.

6. Prepare for negative feedback

While most employers have their employee’s well-being in mind, some may react negatively to you setting your boundaries. This is especially likely if you work within a team where what the boss says goes.

The key here is to adjust your expectations and prepare for negative feedback. While your employer may push back on your ‘no,’ you must remain firm when establishing your boundaries.

However, this may not be worth burning a bridge or potentially getting in trouble at work. Assess the situation before phasing your answer, and choose your words carefully. If you think your boss may react badly, why not quickly follow up your no with an alternative suggestion or instead find a way to back up your point by showing them your current workload?

Don’t be frustrated if your employer still takes your answer negatively. Just try your best to remain cool, calm, and collected.

7. Start practicing

Lastly, start practicing saying no. Say it out loud or reenact a scenario with a friend or colleague.

The more you practice, the better your tone will be when aiming to keep your demeanor diplomatic and professional. While it can be easy to let frustration take over in a high-stress work environment, knowing how to say no without the added emotion is essential so an employer doesn’t take it personally.

Start saying ‘no’ at work today

We hope this article has taught you how to say no at work. As work stress continues to dominate corporate conversations across the globe, make sure that you set your boundaries at work from day one.

Those who practice saying no at work find they are happier, healthier, more productive, and a long-term employee.

If your work stress is impacting your mental well-being, it could be time to say no to the next task that lands on your desk.