Coach certifiée dans l'épuisement
et le Burn-out

Oser dire Non

Oser dire non peut être compliqué et pourtant essentiel pour se respecter, respecter ses limites personnelles et se faire respecter des autres.

Il n’est pourtant, pas facile de savoir dire « Non ». Lorsque nous avons été éduqués, façonnés, conditionnés à dire « Oui », à faire plaisir, à prioriser les autres avant soi.
Dire « Oui » par réflexe, sans même prendre la peine de réfléchir 2 secondes. Avons-nous vraiment envie de dire Oui.
Et puis parfois voir même souvent ne pas oser dire non cache des peurs.

Oser dire non peut être compliqué et pourtant essentiel pour se respecter ses limites personnelles et se faire respecter des autres.

Oser dire non et les peurs cachées

Peur du conflit:

C’est une des principales peurs qui empêche de dire non. Dire non à l’autre pourrait nous mettre en position d’opposition et donc de désaccord. Cela peut réveiller en nous une peur archaïque, reptilienne de mise en Danger et d’insécurité, et donc inconsciemment une peur de mourir.

Peur d’être rejeté ou abandonné:

Dire non à autrui c’est prendre le risque de ne pas être accueilli, accepté et aimé avec nos différences. Du coup par peur de perdre l’amour, la considération et la reconnaissance de l’autre on ne s’accorde pas à soi-même le droit de dire non. On s’interdit ainsi de penser ou d’avoir des envies autres que celle de son entourage.

 

Peur de l’autorité:

Difficile de dire non à une personne « supérieure » à soi que ce soit dans le tempérament ou la position hiérarchique. Il est du coup plus simple de dire oui pour plaire et bien se faire voir. Le risque est de s’éloigner de soi, de ses besoins et envies et réveiller une frustration de ne pas avoir osé dire non par la suite.
 

Peur de s’assumer:

Dire non c’est oser être soi, oser se confronter à la différence, aux jugements, aux critiques. C’est également oser privilégier ses envies, ses besoins, ses ressentis avant ceux des autres. C’est accepter d’être à l’origine d’un désaccord.

Oser dire non c’est oser s’affirmer et être soi pleinement. S’aimer, se respecter suffisamment pour se prioriser, se privilégier et s’assumer dans sa totalité.
C’est aussi se respecter et se protéger. Protéger ce qui est important pour soi (valeurs, énergie vitale, temps pour soi ou pour autre chose).
Enfin c’est protéger son royaume intérieur, d’émotions négatives que nous accumulons en disant oui à tout: frustrations, colères, rancœurs, fatigue voir épuisement.

Alors comment faire pour apprendre à dire non?

Oser dire non, premier pas

Tout d’abord, vous pouvez commencer par dire non pour des petites choses toutes simples et sans importances, auprès de votre entourage proche. Auprès de ceux qui vous aime et avec qui vous vous sentez en sécurité.
 
Vous pouvez aussi vous accordez un répit avant de répondre lorsqu’on vous fait une demande. Répondez que vous devez voir avec votre conjoint, consulter votre agenda à la maison afin de vérifier si vous avez pas déjà un rendez vous…
Trouvez vous une phrase « excuse », qui permette de répondre plus tard. Cela vous permettra de prendre du recul et réfléchir à comment formuler votre réponse négative. Vous vous permettez ainsi de vous mettre en position d’égalité.
 

Oser dire non, deuxième pas 

Dans un carnet personnel, dessiner votre cercle vital :
A l’intérieur de ce cercle, notez tout ce qui est important pour vous: famille, amis, valeurs, plaisirs, activités, environnement…
Par exemple: la musique, la nature, la natation, mes enfants, mon mari, mes parents, le dessin, la politesse….
Cette première étape vous permet de prendre conscience de tout ce qui est positif pour vous. Ce qui vous nourrit, vous apporte de l’énergie.
 
A l’extérieure du cercle, notez ce que vous refusez de laisser entrer dans votre vie. Ce qui vous parait être négatif, toxique, qui vous est nuisible.
Par exemple: les relations toxiques, la surcharge de travail, le stress….
Cette étape vous permet de prendre conscience de tout ce qui vous épuise et vous prend du temps inutilement.

Affichez votre cercle vital à un endroit ou vous pouvez le voir régulièrement. Lorsque vous vous retrouvez face à une demande ou vous avez du mal à dire non, demandez vous si elle met en danger vos besoins vitaux. Si de dire oui va violer votre cercle vital…
Petit à petit dire non deviendra plus facile.
 

Oser dire non, troisième pas

 Enfin vous pouvez vous poser la bonne question en notant dans votre carnet :
Si je dis « oui » à une demande à laquelle je veux dire « non », qu’est ce que je risque au niveau de mes ressentis?
 
Puis listez ce qui vous vient à l’esprit.

Par exemple: Ma responsable m’a demandé de travailler ce weekend alors que je suis sensée être en repos.

Si je dis oui:
– je risque de me sentir frustrée de ne pas voir ma famille, mes amis… Ou faire ce que j’avais prévu.
– Je vais me disputer ou avoir des reproches de ma famille qui s’attendait à ma présence.

– Du coup je vais tirer la tête tout le weekend.
– Je vais être déplaisante envers tout le monde.
– Mes collègues vont sentir ma mauvaise humeur et nous allons passer un weekend dans une mauvaise ambiance.
– Je risque de ne pas être concentrée et donc de faire des erreurs.
– Je n’aurai pas de remerciement ce qui va me mettre en colère et me rendre encore plus amer….
 
A vous de jouer ! Osez dire NON

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