Some people have issue with saying no. Take me for instance. I get a lot of emails from new writers and I like to try and help them all. Really though, I don't have time. It's no fun to help when I'm drowning in my own work too.
You can learn to say no though. No one will explode - I promise.
Talk about why you're saying no - focus on the positive. For example if your boss asks you to work an optional overtime, note that with more time at home to unwind, you'll be overall more productive during your normal work hours.
Don't say maybe: Maybe is as stressful as yes, maybe more so, because now you're stuck having to think about how to say no. If you know you can't do something, say so right away. Do be neutral about your no though. Like, "I'd like to help you out, but my own projects have me swamped."
Offer one or two alternative ideas; but not too many. Helping out a co-worker with an idea to handle stuff is all well and good, but if you offer too many, guess who everyone will start approaching to solve their issues. That's right; you. Then you'll not only be saying no to extra work, but to extra brainstorming. There is a downside to being too clever.
Learn how to say no - from the Mayo Clinic.
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