Never feel pressured to do anything! If you don't like saying no straight up, say you'll sleep on it and get back to them. That gives you time to think of a polite reply. Also, never say why you won't do what they want. That is none of their concern and you should not have to apologize for, or defend your decision.

Example:
Do not say:
"Oh, I am so sorry. I can't baby sit your kids because I have a doctor's appointment and if I don't go, it will take forever to get a new appointment. (Defensive)

Just say:
Oh, I am sorry I can't baby sit your kids. I have an important appointment, but why don't you try ask Nancy? (Solution-oriented)

Don't lie and say you have to visit your sick grandmothe...

Never feel pressured to do anything! If you don't like saying no straight up, say you'll sleep on it and get back to them. That gives you time to think of a polite reply. Also, never say why you won't do what they want. That is none of their concern and you should not have to apologize for, or defend your decision.

Example:
Do not say:
"Oh, I am so sorry. I can't baby sit your kids because I have a doctor's appointment and if I don't go, it will take forever to get a new appointment. (Defensive)

Just say:
Oh, I am sorry I can't baby sit your kids. I have an important appointment, but why don't you try ask Nancy? (Solution-oriented)

Don't lie and say you have to visit your sick grandmother, if you're not. (Lying makes you feel bad.) You do NOT have to make up excuses for saying no. It is your right to say no. Just say: Oh, I would have loved to help you out, but unfortunately I have a prior commitment.

That's it. Stand up for yourself and don't let people push you around. Gawd, I had to learn these lessons the hard way.

I'm gonna go floss my cat now.