Even though you may have made the decision to cut down or stop using substances, you are still going to face situations that have in the past resulted in the decision to use.
An important part of cutting down or stopping substance use is to be assertive; by learning how to say ‘no’ in these situations.
If you have usually said ‘yes’ in the past it can be hard to say that first ‘no’. It can be especially hard to say no to your friends.
But this is about your wellbeing and friends should support that. Once you’ve said “no thanks” once it will get easier to refuse next time. You’ll feel good about yourself too!
A simple “no thanks, not tonight” can be effective.
Or you can say:
• “No thanks, I’m cutting down.”
• “No thanks, I’m having a rest for a while.”
• “Sorry, doctor’s orders, but you have some if you want to.”
You might find that people accept you saying “no” without a problem. If it is a problem and you feel uncomfortable about being asked, you might want to think about keeping away from people you have difficulty saying “no” to – at least for a little while. If you find it hard to be with or around them, you might have to think about leaving the situation altogether.
If you think this is a high-risk situation, perhaps you need to avoid it – a little planning can always help reduce risk.
It is a good idea to practice being assertive.Being assertive means standing up for yourself and politely expressing your thoughts and feelings. Be careful not to be aggressive or to force your ideas on others.
Plan and practice saying no to help you deal with high-risk situations.
Create your own refusal style by using body language as well as what you say and how you say it.
Now that you have learned how to be assertive, here are some related sheets that you might also find useful:
How to cope with cravings
How to challenge unhelpful thoughts
How to handle high-risk situations
How to practice mindfulness
How to manage a slip