If you often feel like you “have to,” “should,” or “must” do something, practice saying no. If you choose to say yes to something you don’t truly want to do, be mindful that it was a conscious decision.

If you feel a negative emotion afterward, it’s a sign that you went against your own wishes.

When you notice a negative emotion building up in a situation, try taking a pause.

Go somewhere else, use the StopStress exercise, and reduce the intensity of the emotion as quickly as possible. By stopping the emotion early, you can prevent it from growing and causing more negative reactions.