Springing Back After a Mental Health Break: How Saying “No” Can Lead to Victory

Simone Biles, the most decorated gymnast in history, is globally celebrated as a powerful American woman - and not just for her superhuman athletic abilities that seem to defy the laws of physics. Biles, 27, is also an empowering icon for mental health awareness and destigmatizing mental illness. She famously chose to withdraw from the games as a high-profile competitor in 2021, citing her reason as "mental health concerns" at the time.

Biles knew when to say "No" on behalf of her whole-person health stating, "My body and my mind said, 'No, Simone, you need to take a break.' Thankfully I listened. I know in my heart it was the right decision [. . .]. I didn't quit. My mind and body are simply not in sync [. . .]. Physical health is mental health." Her powerful words remind us that our minds and bodies are intrinsically connected - when one is suffering, the other follows.

This year, Simone Biles and her all-star team came back stronger than ever, adding even more gold to her growing collection. Her mental health break gave her the space and healing she needed to say "Yes" at the appropriate time. As a result, she returned refreshed and strengthened for success - in body, mind and spirit.

Keep reading to learn about the power of saying "No" for your mental health and how doing so can help you reclaim autonomy and set you up for victory.

The Power to Say "No"

Saying "No" can feel intimidating, especially if being a "yes person" is an unspoken expectation in your circle. But there is great power in knowing when to say no, and many mental health professionals agree that a strategic "No" when you've had enough fosters improved mental health and can lead to your next big "Yes" - and even more success - when you've given yourself enough space to reorganize, recuperate and heal from mental burnout, physical strain or both.

Here are some of the reasons mental health professionals cite regarding the benefits of knowing when to say "No" for your best interest.

Autonomy and Choices

Research shows that not having a choice in a matter leads to feelings of helplessness and can have a detrimental impact on our mental health, bringing on or exacerbating symptoms of depression, anxiety and other serious conditions. Even the feeling of not having a choice can have the same impact, so it's important to remember that you do get to choose.

"Choice" isn't the first word in AdventHealth's CREATION Life acronym by accident. Making healthy choices is the foundation for living a whole life to the fullest. And having choices is associated with a sense of control, which in turn is connected to survival. While we'll never be in control of everything, knowing that you have choices that can influence outcomes within your control has validated health benefits.

In a famous study by Langer and Rodin (1977), nursing-home residents were given many choices about their daily meals, activities, schedules and more; they were also responsible to care for a plant they were given. Thanks to that sense of purpose and control, compared to a control-condition floor where residents were given no choices (or a plant), residents with choices and purposed reported increased happiness and activity levels, and nurses' judgment of improvement increased at three weeks into the study; At 18 months their nurses' ratings of their activity levels and doctors' ratings of their overall health improved while reducing their mortality rate by half, from 30% to 15% compared to the control floor.

A sense of autonomy is not only a wonderful benefit for our well-being - research shows it can even extend longevity. Being able to say "Yes" or "No" to what works for you is key to having autonomy. Remember, this is your life. You get to author it.

Healthy Boundaries

In psychology, boundaries are limits we set for ourselves and others to protect our whole health. Setting boundaries around what we dedicate our time and energy to allows us to organize our lives in ways that help us function at our best. Whether it's a healthier work/life balance, maintaining healthy relationships and minimizing contact with hurtful people or making more time for family and self-care, setting boundaries makes achieving those goals and more possible.

On the other hand, not setting appropriate boundaries can lead to unhealthy patterns of people pleasing, taking on more than we can manage, being or feeling taken for granted, physical and emotional exhaustion (or burnout) and heightened anxiety.

Knowing when to say no is part of having healthy boundaries, which can lead to reduced stress, better time management, improved relationships, increased confidence and an enhanced sense of control over your own destiny.

Space to Heal and Self-Care

Sometimes making space means letting go. Making time for rest and relaxation revives the body, reduces stress and restores the spirit. "Rest," the second word in the CREATION Life acronym, means more than getting proper sleep. While true rest includes rejuvenating sleep, it also means unplugging and saying "No" when you need to.

More ways you can make space to heal include creating your own sanctuary in your home that induces a sense of peace, making time for relaxing activities you enjoy, adding healthy foods to your diet and creating time for friends, family or just for you. Having enough alone time is just as important as nurturing healthy relationships with the special people in your life.

Creative Ways to Say "No"

While a simple "No, thank you," goes a long way when declining an invitation or added chore that exceeds your limit, here are a few pro tips you can try:

• I don't have time right now
• Thank you for asking, but I'm unable to at this time
• I'd love to, but other commitments need my attention
• No, thank you
• I'm uninterested
• I'm busy that day
• Let's plan for another time
• I'm going to do something else that day

Notice that not one of these options includes an apology. Don't feel the need to say you're sorry for putting your well-being first.

Say "Yes" to Whole-Person Support for Body, Mind and Spirit

At AdventHealth, we strive to care for your whole-person health - to keep you well physically, emotionally and spiritually. Knowing when to say no and give yourself extra self-care for your well-being is key to healing. Take inspiration from Simone Biles, who continuously proves that we often come back even better.

If you're struggling, please don't hesitate to reach out to our caring AdventHealth behavioral health specialists. You deserve to feel whole - in body, mind and spirit.

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