People-pleasing is a job with no paycheck and endless overtime.

It is genuine work: scanning faces, adjusting what you say mid sentence, predicting what will keep the peace. The payment is a few minutes of relief, and the hours grow, because people adjust to whatever you make available. That is not a flaw in them and not a moral failure in you; it is what happens to any system with no limit set on it.

Say one honest no this week to something small and low risk. No long explanation, since explaining invites negotiation. Then sit through the discomfort afterwards without taking it back for a full day. It fades, and almost nobody reacts the way the worry predicted.