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Most everyone struggles with saying no.

It’s hard to say no to the dinner invitation from the perfectly-nice-but-deathly-boring acquaintance; to the looks-good-on-paper-but-is-sure-to-fail proposal from a boss; to the request that you serve in an entirely-worthy-but-wholly-unsuited-to-your-talents role at church.

Saying no feels awkward. It feels impolite. It makes you feel bad that maybe you’re not as nice or as helpful a person as you’d like to think, and it makes the asker feel bad that you’re somehow rejecting them personally.

But there’s a way to decline invitations and requests that allows both you and the asker to remember that saying no doesn’t make you a bad person.

It’s called the “positive no.”

Why It Feels Unpleasant to Tell People No and to Get a No

According to negotiation professor William Ury, the way most people say no to requests typically creates tension, hurt feelings, and resentment all around.

Think about how you might typically start off declining a request:

“I’m sorry, but I’m not going to be able to . . .”

You’re starting off with a negative, which triggers the other person’s brain in a defensive direction.

Human brains are highly sensitive to the negative. When you begin your no with a negative, it subconsciously puts its recipient on red alert. When you decline someone’s invitation or request, you’re knocking them down a peg in status; they feel less liked/important/appreciated. And, even if they cognitively know that your decline may not be personal, womp-womp neurochemicals kick in and it viscerally stings.

And then you feel bad, for making them feel bad. No one likes to disappoint.

The Positive No

Instead of starting off your no with a negative and thus causing its recipient to shift into defensive mode, Ury recommends offering a “positive no.”

A positive no allows you to convey to the asker (and to yourself) that the reason you’re saying no is not because you’re a bad person, but because you have positive priorities that you’re working on and saying yes to, which don’t allow you the time or bandwidth to take on another commitment. It’s a way of telling people that you’re not saying no to them, but saying yes to other things that are important in your life.

The positive no doesn’t completely take the dejection out of rejection (you are, after all, still saying that your own priorities take precedence over whatever it is the other person is asking of you), but it does significantly dampen it, making your decline feel less personal, less jerky, and less apt to be received as a status defeat.

How to Give a Positive No

Giving a positive no is pretty dang easy. Not only does it make the interaction less fraught, but it also allows you to provide a firm no without being wishy-washy about it.

Here’s your outline for a positive no:

Start with warmth. Show appreciation for the ask. The person wouldn’t be making the request to you if they didn’t think you’re a cool and/or competent dude. By making the request, they’re showing some deference. Appreciate that!

Tell the person what you’re saying yes to right now. This is where the “positive” part of the “positive no” comes in. Briefly and enthusiastically share your positive priorities with the requester. This could be a project at work, your family, or a community service commitment. Let the recipient know what you’re saying yes to.

Give your no. Explain that, because you’re saying yes to _____, unfortunately, you can’t do the thing they asked you to do.

Don’t say you’re “sorry” for having to decline; apologies are for when you do something wrong, and not being desirous or able to fulfill a request doesn’t fall into that category. An “unfortunately” or an “I wish I could” (if that’s sincerely the case) express your regret that it’s not possible for you to do everything in life, without confessing to an offense or failure.

End with warmth. Wish the person well with their endeavor (if you sincerely support it). If you have a contact in your network that could help the requester, offer to put him or her in touch with that contact. This isn’t necessary though; well-wishes can suffice.

Comparing a Typical No With a Positive No

To see the difference this request-declining methodology can make, let’s contrast an example of a typical no

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Sunday Firesides. Sometimes the Critic Counts

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“It is not the critic who counts.”

If this line from Theodore Roosevelt’s famous “Man in the Arena” speech is taken to mean that the individual who takes action has far greater worth than he who merely casts stones from the sidelines, then it can be adopted as an unassailable truth.

If, however, it’s taken to mean you should never listen to your critics, then it’s a mantra that cannot be universally applied.

T.R., after all, was a critic himself, and when he called individuals “fragrant man swine,” “little emasculated masses of inanity,” and “beings who belong to the cult of non-virility” — you can bet he wanted to be listened to (and probably should have been).

While adopting a blanket “f**k the haters” mindset may anesthetize the pain of receiving negative feedback, it comes at the cost of two key things:

First, you surrender a potentially helpful perspective.

We’d all do well to heed our inner voice and scorecard over that of the crowd. But we can lose track of that voice or allow ego to convince us we’re doing a better job than we are, and it can take an external observer to point that out.

Second, you forfeit — at least if you apply the “never listen to critics” standard with integrity/consistency — the right to be heard yourself.

Because if people shouldn’t listen to anyone else’s opinions, they shouldn’t listen to yours, either.

Little credit belongs to the masses of heckling, grandstand-riding spectators, who nine times out of ten, have nothing valuable to say. But to avoid developing what Teddy called “a mind that functions at six guinea-pig power,” it’s wise to recognize that sometimes the critic can count: when he’s someone you respect; when he’s someone who also has skin in the game; when he’s someone who’s got, well, a point.

The post Sunday Firesides: Sometimes, the Critic Counts appeared first on The Art of Manliness.

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How to Diagnose and Treat Heat Stroke & Heat Exhaustion

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It’s been freaking hot around the world this summer. Here in Oklahoma we’ve had more than a dozen days in July alone with temperatures over 100 degrees. 

The chances of suffering a heat-related illness like heat exhaustion and heat stroke go up during extreme heat. According to the CDC, between 2004 and 2018, an average of 702 people died annually from heat-related causes, and thousands more ended up in the hospital. Small children and adults over 65 are most susceptible to heat-related illness. However, it can hit anyone who works or exercises vigorously in the heat. In fact, heat stroke is one of the three most common killers of soldiers and athletes in training. 

Below we share how to recognize heat exhaustion and heat stroke and what to do to treat both conditions. 

How to Recognize & Treat Heat Exhaustion 

Heat Exhaustion Symptoms

Heat exhaustion occurs when your body can no longer cool itself down through sweating due to a loss of water and electrolytes. Heat exhaustion needs to be treated as soon as you recognize it in yourself or others. Left untreated, it can develop into its more severe sibling: heat stroke.

Symptoms of heat exhaustion include: 

Heavy sweatingCold, pale, and clammy skinFast, weak pulseNausea or vomitingMuscle crampsTiredness or weaknessDizzinessHeadacheBrief fainting (passing out)

How to Treat Heat Exhaustion

The goal of treating heat exhaustion is to cool the sufferer down and restore their fluids.

Move to a cool room. If you don’t have access to an air-conditioned room, at least move to a shady spot.Take a cold shower or bath. If that’s not possible, drape (do not tightly wrap — this will trap heat) cool, wet towels/cloths on the body. Turn a fan on these towels if you can. Remove extra clothing.Sip cool fluids, like water and Gatorade.

If heat exhaustion symptoms continue for an hour despite your treatment, seek professional medical assistance.

How to Recognize & Treat Heat Exhaustion 

Heat Stroke Symptoms

Heat stroke is the most serious of heat-related illnesses. With heat stroke, the body has lost its ability to cool itself down, resulting in a dangerously high internal body temperature (above 104 degrees Fahrenheit). High internal body temperature is potentially life-threatening as it can cause seizures, organ failure, and rhabdomyolysis. Even if you recover from heat stroke, you can still suffer long-term damage to your heart, brain (creating cognitive deficiencies), kidneys (requiring lifelong dialysis or a transplant), and liver (also requiring a transplant). Heat stroke victims often die months after they’ve “recovered.”

To guide me on the intricacies of identifying and treating heat stroke, I talked to Dr. Sean Langan, a research assistant at the Korey Stringer Institute at the University of Connecticut. The Korey Stringer Institute specializes in research in preventing heat stroke deaths among athletes. 

Heat stroke symptoms include: 

Central nervous system (CNS) dysfunction:ConfusionAggression/agitation (Dr. Langan says you frequently see heat stroke victims bite and punch people)DizzinessFaintingSeizuresVery high body temperature (104 degrees F or higher)Red, hot, dry skin (no sweating). Sean notes that you rarely see dry skin in people with exertional heat stroke (caused by exercising or working in the heat). Those exerting themselves in the heat may still be sweaty, and you’ll need to be on the lookout for other symptoms, particularly CNS dysfunction.Throbbing headacheNausea/vomitingRapid breathingRapid pulse

According to Dr. Langan, the critical heat stroke symptom to be on the lookout for is CNS dysfunction:

You can have really fit people who have an internal body temperature of 104 degrees Fahrenheit at the end of a marathon who are fine. Their body is adapted to having that high of an internal temp so they don’t have any CNS dysfunction and they cool down quickly after they finish their race. 

You can also have someone who has an internal body temperature of 103, but they’re experiencing CNS dysfunction. This person has heat stroke and needs to be treated. 

If you see someone who’s been in the heat who’s showing signs of CNS dysfunction, your best bet is to start treating that person for heat stroke. To confirm, take their temperature with a rectal thermometer (it will give you the most accurate reading)

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Podcast #678 Physical Benchmarks Every man should meet at every age

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As men, we all want to be physically capable. We want to be able to save our own life in two ways: in the more metaphorical sense of wanting to preserve it in healthy, fit form for as long as possible, and in the more literal sense of being able to make it through an emergency unscathed. How do you know if you do possess that kind of lifesaving physical capability?

It’s time to do more than wonder, and really check in with yourself. My guest today has some helpful benchmarks that guys from age 8 to 80 can use to see if they’ve got an operative level of strength, mobility, and conditioning. His name is Dan John, and he’s a strength coach and the author of numerous books and articles on health and fitness. Dan walks us through the fitness standards the average male should be able to meet from childhood to old age, beginning with the assessments he gives to those who are 55 years old and older, which includes carrying their body weight, a long jump, and something called “the toilet test.” We then reach back to childhood, and Dan discusses the physical skills kids should become adept in, which were inspired by a turn-of-the-20th-century physical culturist who thought every individual ought to be able to save his own life, and which can be broken down into the categories of pursuit, escape, and attack. We end our conversation with the physical standards those in the 18-55 range should be able to meet, including how much a man should be able to bench press, squat, and deadlift, and the walking test that’s an excellent assessment of your cardiovascular conditioning.

My first and second interview with Dan“10 Things Every Lifter Should Be Able to Do”AoM Article: Don’t Just Lift Heavy, Carry HeavyAoM Article: Take the Simple Test That Can Predict Your MortalityAoM Article: The 10 Physical Skills Every Man Should MasterAoM Podcast #663: How to Achieve Physical AutonomyAoM Article: The History of Physical FitnessAoM Article: Every Man Should Be Able to Save His Own LifeAoM Article: 12 Balance Exercises You Can Do on a 2×4Shaker PlateAoM Podcast #508: Break Out of Your Cage and Stop Being a Human Zoo Animal

Connect With Dan John

DanJohnUniversity.com Dan on IGDan’s website

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Brett McKay: Brett McKay here, and welcome to another edition of The Art of Manliness podcast. As men, we all want to be physically capable. We wanna be able to save our life in two ways. First in the more metaphorical sense of wanting to preserve it in a healthy fit form for as long as possible. And second, in the more literal sense of being able to make it through an emergency unscathed. How do you know if you possess that kind of life-saving physical capability?

Well, it’s time to do more than wonder and really check in with yourself, and my guest today has some helpful benchmarks that guys from ages eight to 80 can use to see if they’ve got an operative level of strength, mobility, and conditioning. His name is Dan John. He’s a strength coach and the author of numerous books and articles on health and fitness.

Today on the show, Dan walks us through the fitness standards the average male should be able to meet

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