Learning to say "NO"

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There was a very interesting column I read today and it is about learning to say "no". It got my attention because i have also known a person who also encountered a situation like this that she also couldn't find a strength to say "no". for instance in work, she also volunteer way beyond the call of duty and do things for other people even when she dont want to anymore. She's been doing it for far too long that she don't even know she's doing it. I'd been telling her advice too, that quit doing that because people might take advantage of her and abuse her. The advicer in the column said that the people who dont know how to say no are people-pleaser and the main root for that is insecurities and low self esteem. I want to share this very interesting issue so i can get any different ideas from you.