Use this exact script to say 'no' to your boss if you're feeling overburdened and anxious at work

• Many people don't know how to say "no" to their boss.
• Alison Green, creator of the workplace advice podcast and website "Ask a Manager" told listeners that saying "no" to your boss doesn't have to be scary.
• Green advises employees to develop a solution that is collaborative. For example, you might tell your manager, "We originally agreed to X, and that was important to me. Is there a way we can make that work?"
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Many people struggle with saying "no" to their boss.

Hank Davis, a professor emeritus of Psychology at the University of Guelph in Canada wrote in Psychology Today, folks avoid saying "no" so they can shy away from conflict. Being able to effectively say no is important because it establishes boundaries with your employer. Also, it can reduce your workload, and in return lower your stress levels.

"Sometimes 'no' is the most honorable and respectful thing you can say to someone," Davis said.

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Alison Green, the founder of the workplace advice site and podcast Ask a Manager, told listeners on an episode of her podcast that saying "no" to your boss doesn't have to be harsh, you can approach the conversation in a collaborative way.

"There's a problem and you're hoping the two of you, you and your boss, can solve it together," she said. "So that means you're going to say things like, 'We originally agreed to X, and that was important to me. Is there a way we can make that work?'"

No need to fear turning down your boss. Green provided an exact script you can use next time you have to say no at work.

Politely explain why you shouldn't be working on the task

"I wanted to check with you - you've asked me to do some projects recently like X and Y. I was, of course, happy to help out in a pinch, but because it's come up a few times, I wanted to let you know that historically that type of work has been done by the X department. The reason that people in my job aren't supposed to do that work is ___."

The key here is offering alternatives to your boss's original task, Green said. It is important to explain why a particular task doesn't fit your role and department. For example, cite the implications of taking on this task and how it can hurt the team's productivity.

"It's politely, collaboratively conveying 'Hmmm, I'm not as on board with this as you might have hoped or expected. What can we do instead?'" Green said.

Be upfront about why you can't complete the task

"To be honest, I took this role in part because it didn't involve X" or "To be up-front, it's not a change I'd be thrilled about because of ____."

It's okay to acknowledge that a task your boss has given you isn't what you expected, Green said. By giving context to an issue you save yourself and your manager. Also, if you have a good manager they will want you to voice your opinions, Green said.

But don't make this a habit. "You do need to do it judiciously; if you're pushing back on every request, you're quickly going to run through the political capital you need," she said.

Also, you must be prepared for pushback. For example, a manager might say, "Sorry, this is the job now. Take it or leave it," Green said. This is when you have to make the call whether or not you should stay in the job. This is often the last option, and more often than not there's room to negotiate.

What's more, there are questions you can ask yourself before saying no. Green said, you might ask yourself, "How reasonable or unreasonable is the request and "how much goodwill you've built up?"

Offer your boss an alternative timeline

"I can have an outline and most of a draft ready to go by Thursday. I probably wouldn't have it completely polished until Monday. Would that work?" Or, "To get this done by Thursday, I'd need to push everything else back, which means that I wouldn't finish up X and Y until next week. Would that be okay?"

By giving your boss a new option you can create a solution that potentially works better for both of you. Oftentimes, Green said managers give deadlines that only work for them. For issues like this, it's important to communicate when you can realistically finish an assignment.

If a manager pushes back with "no" then, acknowledge the urgency of the task using this statement:

"I hear you on how important it is to get it done by then. I'll do everything I can to make it happen, but I want to be transparent with you that I'm concerned that factors X and Y mean that it's going to take longer. Let me really push on it over the next day and then update you once we see where we are."

This language communicates that you take the work seriously. You're also being truthful with your manager. Provide your manager with updates along the way, Green said. Then, let them know when you have a new idea.