If you feel guilty when saying no, the Stop Stress exercise can be helpful. Focus on what might actually happen if you say no.

Once you’ve worked through the fear of saying no, you can make a conscious choice that aligns with your needs, whether it’s a yes or a no. This way, you avoid a negative outcome, and guilt or bad conscience will no longer make the decision for you.

The Stop Stress exercise helps you reduce the intensity of your emotions by directing focus toward them.

Remember, the key here is to practice focus, not to perform.