As a woman in medicine, you likely face a multitude of demands on your time and energy. The expectation to be competent, helpful, and available can lead to a reluctance to say "no" when asked to do something, even if it doesn't align with your priorities or goals. However, saying "no" can be a powerful tool in maintaining your own well-being and preventing burnout.

Research has shown that learning to say "no" can lead to better time management, increased job satisfaction, and decreased stress levels. A study published in the Journal of Occupational Health Psychology found that employees who were able to set boundaries and say "no" to certain requests had lower levels of emotional exhaustion and depersonalization, two key indicators of burnout.

Another study published in the Journal of General Internal Medicine found that female physicians who reported high levels of stress were more likely to report difficulty saying "no" to requests. This is an important finding because burnout is a major issue in medicine, with high rates of burnout among physicians, especially women.

One of the challenges for women in medicine is the additional expectation to be caretakers both at work and at home. This can lead to feeling guilty for saying "no" and not fulfilling all the expectations placed upon them. However, it is important to recognize that by saying "no" to some requests, you are prioritizing your own well-being and will ultimately become better able to care for your patients and loved ones.

Here are some tips for learning to say "no" effectively: 

• Prioritize your values and goals: Take time to identify your priorities and values, and use them as a guide to determine which requests align with them. This can help you make more intentional decisions about what to say "yes" to and what to say "no" to.
• Be assertive, but polite: Saying "no" can be difficult, but it's important to be assertive and direct. You can say "no" politely, while still being firm and clear.
• Offer an alternative: If you're unable to fulfill a request, consider offering an alternative solution. For example, you could suggest someone else who may be able to help or propose a different timeline.
• Remember that saying "no" is not a sign of weakness: Saying "no" can actually be a sign of strength and self-awareness. By setting boundaries and prioritizing your own well-being, you are better able to care for yourself and others.

So, my message to you is this: It's okay to say "no." In fact, it's necessary for your own well-being. Don't be afraid to set boundaries and prioritize your own needs. By doing so, you'll be able to better care for your patients and maintain your own well-being.

#dosomethingdaily for yourself to make steps towards a healthier and more-fulfilled you.

In health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach