Words have been known to ruin friendships, break apart business deals, cause health issues, and many more things. With that said, some words in the dictionary are harder to blurt out even if we know it's critical to our well-being and professional lives.

One of those words is the simple two letter word "no." It's a basic vocabulary word we've heard since childhood. But as we progressively get older, it becomes less and less utilized in our lives.

Unfortunately, by opting to stay mute and not say "no" more often, we're not able to show up in life to the best of our abilities. When you hear the word "no," it's often associated with negative emotions and feelings. However, saying "no" goes beyond being afraid of being perceived as rude or anything similar.

More importantly, a reluctance to say "no" is jeopardizing the quality of your self-image and value. Here are three great reasons to fall in love with saying "no" more often:

1. Your health is important.

Saying "yes" to situations when deep inside you feel and want to say "no" is a major blow for your mind and body. It's causing mental stress through anxiety, tension, and resentment. This situation leads to a chain reaction of events that can potentially affect many areas of your well-being.

Once you're overwhelmed with stress, now you are more likely to experience a decreased quality of sleep which leads to poorer decision making, both from a professional and a health standpoint through food choices.

Continuing down the chain after being sleep deprived and not eating as you should, you run the risk of experiencing physical aches and pains.

Reluctantly saying "yes" also affects your energy levels due to the effects on mood and the knowledge deep-down that there are more valuable and high-yielding activities that you truly care about.

Next time you're presented with a situation to say "yes" to, think long and hard about what this "yes" potentially means for your health and energy. You only have so much energy to spare before your body begins to feel the effects of being overextended.

2. Time matters.

There are not many guarantees in the world. But the one guarantee we do understand is that we're going to die at some point. You only have so many hours in a day and minutes in a lifetime. You can't go on forever, but you can control how you use the time that you do have.

Being a default "yes machine" is quietly stating that your time isn't as valuable as everyone else's. Don't let others agenda become your daily default to-do list.

Use your time in a way that both serves your personal priorities while still serving others in a helpful manner. You can decide what's worth your time and what can be passed on.

3. You want to make room for the epic yeses in life.

Pretend you have a jar and with every choice and decision you say "yes" to, the jar fills up some more. If everything is a "yes" for you, then you're not going to have room for the big opportunities in life that comes your way.

Every "no" creates space for something potentially greater and more meaningful to you. If that means by-passing on the Wednesday happy hour for a workout or time to work on your side business--don't you think that is worth it?

Don't be so consumed with the current moment that you sabotage the quality of your long term.

Be stingy with your "yeses" and be unapologetically free with saying "no" on a daily basis.

Published on: Sep 13, 2017
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.