Of promises and panic

I always seem to find myself in the very situations i most want to avoid. The inability to say no in the heat of the moment,this incessant need to please those around me even when i know its out of my capabilities and a detriment to my peace of mind. ” No i dont want to come. I haven’t the money to waste on this. Yes of course i’ll go with you.
No please please no i hate public performance all those eyes, my voice breaks I DONT WANT TO. Yes sure i’ll sing at the concert. No I dont have the money to spend today. Yes i’ll treat you again today. No i dont want to watch your kids. Yeah sure no problem i’ll watch them so you can go. Leave me alone ,stop asking,im so damn tired. Yes i can come and help with your paper Tuesday”
The end of these conversations at the earliest moment of solitude find me all but pulling out my hair, my mind a buzz with an endless cycle of “Whaddo i do?
Why did i agree to this” . You would think that me realizing my problem would break the cycle but unfortunately i am currently in the middle of one such incident as we speak.
God,im tired of this. How do you successfully break an instinctually response to friend and familial requests…
They make it sound so easy to change but when you find yourself in the moment all the steps and good advice are no match for that age old habit and lo and behold another bloody “Yes” . Save me from myself