Saying No

I've had multiple people over the years comment on how good I am at saying no.  It's kind of a weird piece of feedback to hear, and I have some conflicted feelings about it.

Mostly because I really, really do not enjoy telling people no.  That is especially true if they are somebody about whom I particularly care.  I strongly dislike the feeling that I'm disappointing them.  That feeling can easily spiral out of control for me- especially if "no" has been a frequent occurrence in that relationship.  Of course, that spiral of self-resentment and confusion puts the kibosh on any sexy inclinations that there may have been, leading to further no's, and and and....

Of course, the alternative is almost always worse than the no-spiral.  Mentally and emotionally checking out, with the detached hope it ends soon?  That's a pretty awful place to be, too.  And I'm pretty sure it's the option that has way more baggage attached.  So I say "no."

But I hate that it's played such a prominent role in my sex life.  I hate that it's a skill that I've practiced enough for it to seem noteworthy.  I hate that, while I'm apparently skilled at going through the motions of saying no, it has an emotional toll on me.  I would like very much to change that.  But I have no idea where to begin.