Maybe you don’t want to go out with your friends. Maybe you don’t want to have that drink. Saying "no" isn’t a bad thing. But it can be one of the hardest words to say. You might be worried that if you say no, people won’t like you anymore.

But not saying no can mean you end up in an uncomfortable situation

So how do you do it?

Try this:

• Be straightforward and honest, e.g. “No thank you, I don’t want a drink tonight”.
• Don't apologise for saying no.
• Don’t give complicated reasons for saying "no".
• Repeat your no if they don’t listen to you.

It is your right to say no to anything you don’t want to do. Don’t be put off by clever arguments or by what the other person says. If you need to, repeat yourself. If they still don’t listen, find a way to leave the situation.