Substance Use – How to Say “No”
Saying “no” is not always easy. Sometimes there is fear of disappointing others, losing friends, or being judged. During adolescence, when the need to belong is strong, these situations can create a lot of pressure.
But… how can you say “no” without feeling guilty? Is it possible to refuse without starting a conflict or being left out? What can you do when the pressure comes from people close to you? Learning to say “no” is a skill that protects your well-being and your freedom.
This post aims to help you find clear and respectful ways to say “no” to substance use.
1. Saying “No” Is a Right
You have the right to decide what you do with your body and your life. You don’t need to justify yourself or give long explanations to take care of yourself.
Saying “no” doesn’t make you weak—it makes you responsible.
“My decision deserves respect.”
2. You Don’t Have to Convince Anyone
When you say “no,” you don’t need to convince others that your decision is valid. Explaining too much often opens the door to more pressure.
A clear and firm “no, thank you” is usually enough.
“Not overexplaining is also setting a boundary.”
3. Simple Responses Work
Having short phrases ready can help in moments of pressure. For example:
“No, thank you. I’m not interested.”
“I’d rather not.”
“I’m not comfortable with that.”
Responding calmly and confidently shows firmness.
“Simplicity can protect me.”
4. Changing the Topic or Leaving Is Okay
If the pressure continues, you can change the subject or leave the place. Taking care of yourself is not rude.
Leaving at the right time is also a choice.
“Walking away is also deciding.”
5. Healthy Friendships Respect a ‘No’
A friend who keeps pushing, mocking, or pressuring you is not respecting your boundaries. Healthy relationships accept different decisions without humiliation or exclusion.
Those who value you respect you.
“Respect does not pressure.”
6. Practicing ‘No’ Builds Confidence
Saying “no” gets easier with practice. Imagining situations, rehearsing responses, and trusting yourself strengthens your confidence.
Every time you say “no” with respect, you grow stronger.
“Practice gives me confidence.”
7. Seeking Support Helps You Say ‘No’
Surrounding yourself with people who share your values or talking to a trusted adult can help you stand by your decisions.
You are not alone in this.
“Support also protects me.”
Final Considerations
Learning how to say “no” to substance use is an important skill for protecting your health, your goals, and your emotional well-being. Saying “no” doesn’t distance you from others—it brings you closer to yourself.
Taking care of yourself is also a way to grow well.
With care,
Dr. Arturo José Sánchez Hernández,
your friend in health promotion 💛🌿✨
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