3 min learnNew DelhiFeb 12, 2026 12:00 AM IST
You needn’t be harsh when offering adverse suggestions; use the sandwich technique. Consultants spotlight it as a constructive method of speaking, particularly when one struggles to say ‘No’. “By inlaying argument with empathy and optimistic reinforcement, this system permits an individual to ship a adverse or critical assertion owned as much as the recipient as to make it really feel much less confrontational,” mentioned Dona Singh, medical psychologist, senior guide, Udgam Psychological Well being Care and Rehabilitation Centre.
Notably, the tactic is structured round a adverse assertion adopted by two optimistic ones. “Each time you say sure in opposition to your will, you say no to your self. It permits you to actually say no in an assertive and compassionate method, serving to to make sure well-earned boundaries and more healthy interactions,” mentioned Singh.
Right here’s the way it works:
Optimistic state: Kick off with one thing approving or appreciative. Respecting and valuing one other particular person reduces defensiveness. For example, in case you are invited for an outing, say one thing like: “That feels like an awesome thought; I actually get pleasure from spending time with you.”
Ship the adverse message: clearly and straight introduce the refusal or suggestions. It’s essential to keep away from extreme apologies or pointless ambiguity, as this usually results in confusion. “I’m sorry; I gained’t have the ability to be a part of you all this weekend, for I’ve different engagements.”
Full with one other optimistic or suggestion: Shut with one thing that helps goodwill or suggests another. e.g. “Let’s plan for the following weekend as an alternative; I’d like to spend time with you then!”
This method is very useful as a result of it respects each events’ emotions. “It permits the person to refuse to arrange his or her boundaries with out ignoring the opposite particular person’s perspective. To the recipient, this makes rejection much less painful and disappointment much less more likely to soften the acceptance of the message,” mentioned Singh.
Right here’s a technique that may assist you to (Supply: Freepik)
Singh reiterated that the tactic is a practical solution for individuals who have problem saying ‘no’ resulting from fears of rejection, offending others, or being perceived as disrespectful — “these are all childhood challenges.”
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“It has helped the particular person to melt the adverse impression of refusal by prioritising the worth of the connection in order that one can say no with out guilt, take care of the pursuits of self, and stay in good psychological well being,” mentioned Singh.
DISCLAIMER: This text relies on data from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
