Situation · Work
“I can't say no to extra work”
What could be going on
Pleases everyone, never says no: Fits exactly; check whether saying no feels dangerous rather than just awkward.
People-pleasing: Fits if others' approval matters more than your own limits.
Approval-seeking/recognition-seeking schema: Fits if your worth feels tied to being seen as helpful.
Fawn response: Fits if refusing makes you anxious and you placate to stay safe.
Self-sacrifice schema: Fits if you feel responsible for others' needs before your own.
Burnout: Check whether you are already exhausted; that is often where this ends.
Questions to carry
- Who was asking the last time I said yes, and how did they ask?
- In the second before I say yes, what am I afraid a no would cost me?
Also said as
- I always take on more than I can handle
- why do I say yes to everything at work
- my colleagues dump work on me and I never refuse
- I'm a people pleaser at my job
- I can't turn down extra tasks
- I always agree to help even when I'm swamped