YES or NO

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I always wondered say YES or NO when my coworkers or my boss ask me do some things. I confused say NO to them. If some things i don't want to do, but i can not say NO. So i always say YES more than NO. Some one depend on they can do it or can not do it . When i say YES and do some things that i don't like .I feel very sad.If i say NO maby my coworkers or my boss don't happy.