While there's always a fear of "social rejection" or consequences to your career from saying "no" at work, you need to learn to do it or you face burnout, says Preston Ni, a career coach. He provides several strategies, such as when a request is made from a colleague. Saying that, "Unfortunately, I have a lot on my plate as well" can work, as can saying you're "uncomfortable" taking on other tasks at this time, he says.

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