“I had no choice” is rarely true. You had a hard choice. Own it.

Claiming there was no option is usually shorthand for the fact that every option cost something. That is a real difficulty, and it is a different claim entirely. The stronger version gets used because a choice invites questions about judgement while a necessity does not, so the hard sentence quietly becomes the impossible one.

Go back to a recent decision you have been describing as forced, and name the alternative you rejected along with what it would have cost. Say it that way to the next person who asks. It sounds less clean and it is far easier to trust.