Saying No often sounds difficult than saying Yes, in that saying yes sounds easier , stressful and more polite. Saying No and learning to say No is the powerful approach on self discovery. Saying No is not about rejecting someone is about accepting, creating chances that matches your norms, well being and goals.
Why We find it difficult to Say No:
The Fear of Disappointing Others: we assume that when we disappoint others by saying No we let them down.
~For Approval: the reason why we find it difficult to say no whe we say no we intend to make people like us less.
~Guilt: this comes as result as a reason when we place others ahead of us there making is feel selfish.
~The fear of belong which can be called the fear of Missing out: we feel that saying no intends missing out of belonging to a group or missing something exciting.
Saying No to people is not about not accepting their choices is about putting or choosing yourself first. It is about putting the values of your time,energy and well being first. The more you put saying no , the more you align your values to the deepest and leading you achieving your values.