First is state your limits. Communicate your boundaries clearly. State what is acceptable and unacceptable. For example, I am not able to listen to you while you speak at that volume. Please speak to me in a quieter voice and I will be able to listen. Second, communicate directly. Communicate clearly instead of hinting. Third, communicate your feelings. Communicate your feelings instead of clamming up. For example, instead of going quiet for 2 days because you seem to be doing everything for everyone you might say, "I am feeling taken for granted at the moment, please can you help me to do the dishes." Fourth, choose the best friends for you. Have people around you with similar values to yourself. Gain support from other people who care about the same things you do. For example, if you think looking after the environment matters, or meditation is good for your soul, have people in your life who think the same way. Then, say, "No, thank you" nicely. Learn how to say, "No, thank you" nicely so you can avoid becoming over committed without feeling guilty.
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