My therapist wanted to coach me through saying "no" to people who want me to do things I simply do not want to do. She wanted me to practice what I was going to say to someone.
I told her I didn't want to because it felt uncomfortable and I didn't see how it was going to help me. She said, "Just try it." And I said,
"Aren't I supposed to be practicing saying "no" to people who want me to do things that I don't want to do?"