Conquer People Pleasing with this Game-Changing Method

If you frequently say yes when you want to say no, you're in good company. Nearly half of Americans identify as people pleasers. These folks struggle to assert themselves, set boundaries and ask for what they want or need. They'd rather keep the peace and go with the flow than face conflict, even if it means experiencing anxiety or guilt when they feel they've let someone down. However, a simple game can help tame some of these people-pleasing tendencies.

The DIME Game was developed by therapists to help people overcome their inclination to please others. It was developed from Dialectical Behavior Therapy, which teaches skills to manage a range of emotional and mental health challenges.

DIME stands for Describe, Inquire, Make a Request, and Express Yourself. It's comprised of 10 yes-or-no questions designed to navigate the fear of accepting or declining someone's request for help. The questions range from "Can I give the person what is wanted?" to "Is what the person is requesting of me appropriate to my relationship with this person?" and "Will saying no make me feel bad about myself?"

The DIME framework builds stronger communication skills, supports emotional regulation, improves conflict resolution, and fosters greater self-respect. It can be a game changer, especially for those who habitually prioritize others' needs over their own — a pattern that can often lead to resentment, burnout and strained relationships with family, friends and coworkers.

Complete guidelines can be found online. You can try it on your own or work with a therapist to begin to break free of these behaviors and the emotional baggage that accompanies them. 

Feed Your Body Right

Nutrition shouldn't be complicated. Yet between diet trends, wellness advice and the latest superfoods, making healthy choices can feel overwhelming. Keep these tips in mind for a simple and sound approach to eating better.

Focus on nutrients. The right balance of vitamins, minerals and macronutrients supports the basic functions of our bodies. Choose foods high in protein, fiber and vitamins, including vegetables, fruits, nuts, fish, and eggs.

Enjoy variety. Eating a wide range of foods helps improve your gut bacteria and protects against chronic illness. If you tend to keep your diet fairly simple, consider slowly branching out by adding one new fruit or vegetable each week.

Limit highly processed foods. Overly processed treats have little nutritional value. Keep sugary and high-calorie items, such as soda, pastries, candy, and snack foods, to an occasional indulgence.

Relaxed Rides

Don't let your next road trip wear you down before the fun begins. Smart choices can help you arrive energized and ready to make the most of your getaway.

• Make sure you have sufficient leg room and proper back support. Bring pillows or lumbar cushions if needed.
• Plan frequent stops so you can get out of the car and stretch the muscles in your legs, back and neck. These are the muscles most commonly affected by prolonged periods of sitting.
• Perform seated shoulder and neck stretches between stops. Taking care of your muscles while riding in a car can help prevent soreness, allowing you to feel more refreshed when you arrive at your destination.

Easy Endorphin Enhancers

Endorphins are natural chemicals your body produces to help manage stress and enhance feelings of well-being. Exercise typically gets the credit for endorphins, but a workout isn't the only way to trigger their release. Everyday moments, especially those that activate your senses or help you connect with others, can also play a role. Here are some simple, common ways to boost endorphins.

On Your Own
Humming or singing is an effective way to brighten your outlook. Engaging your senses with the scent of lavender, your favorite music, something soft to cuddle, or a piece of dark chocolate can provide a quick lift. For a bigger jolt, a cold plunge or even a quick, cold shower can trigger endorphins, helping you feel more alert and energized afterward.

With Others
Helping someone in need, whether through volunteer work or just running an errand, can spark endorphins. Having a good laugh with a friend or sitting outside with a loved one for a quick chat — with a sunny dose of mood-boosting vitamin D — are excellent ways to increase your happy hormones.

Superfood Energy Bars

Ingredients
Bars
2 cups old-fashioned oats
1 cup slivered almonds
4 Tbsp. honey
1 Tbsp. coconut oil
1 tsp. salt
1½ tsp. cinnamon
2 ripe bananas
1½ tsp. vanilla extract
1 scoop vanilla protein powder

Topping
½ cup old-fashioned oats
¼ cup slivered almonds
¼ cup pepitas
1 cup fresh blueberries
¼ cup almond milk
¼ tsp. cinnamon

Directions
Preheat oven to 350^° F. Line a 9x9-inch baking pan with parchment paper. Lightly grease the parchment.

Blend all bar ingredients in a food processor for several minutes until well combined and moist. Pour mixture into the pan, spreading evenly with a spatula. Bake for 8–10 minutes.

Combine topping ingredients in a large bowl. Remove pan from oven and spread topping evenly over the baked bars. Bake for 15 more minutes.

Cool in the pan for 5 minutes, then lift out using the parchment paper and allow to cool completely. Cut into bars. Store in the refrigerator for up to one week.

Makes 8 Bars