Saying no and setting boundaries with others can bring up feelings of guilt. Therefore, it is important to analyze where this feeling comes from.
There must be a reason why you feel guilty about saying no at all. The first step is to assess if you feel guilty because of a situation that has happened to you or if it was something ingrained in you by your family. Do they make you feel like a bad person for saying no? Do they guilt you or give you the cold shoulder when you speak up and say no to something you are not comfortable with or genuinely don’t have the time to do? You are not a bad person for saying no to someone or something, you are simply setting your boundaries. Also, saying no to that person will not ruin their life, and even if it did that is not your responsibility. Examining where this idea came from in your life could help you break it down. Once things are broken down they seem much less intimidating and often much easier to tackle.
Here are some steps to start saying no without feeling guilty.
You can explain your reasoning and why you are saying no. You can also offer alternatives if possible. This could help alleviate any feelings of guilt and also help the person understand where you are coming from.
Try to focus on how you are feeling and why you are saying no. If you are feeling overwhelmed or stressed, then saying no is probably the best thing for you. Remember that you are allowed to put your own needs first and that saying no does not make you a bad person. Be assertive and kindly decline respectfully.