Boundaries & Saying No workbook

Boundaries & Saying No Workbook
Learn to protect your time, energy, and wellbeing — without guilt, conflict, or over-explaining.
Product Description
 
Boundaries & Saying No is a therapist-designed self-help workbook created to support adults who struggle to say no, set limits, or protect their emotional and practical space.
Many people know they need boundaries — but when the moment comes, guilt, fear of conflict, people-pleasing habits, or anxiety take over. This workbook helps you understand why boundaries feel so hard, and how to practise them in a way that is calm, respectful, and sustainable.
 
Designed by experienced UK therapists, this workbook blends CBT-informed psychology, boundary theory, and practical reflection to help you move away from burnout, resentment, and emotional overload — and towards clarity, self-respect, and healthier relationships.
Boundaries aren’t about pushing people away.
They’re about staying connected without losing yourself.
 
What This Workbook Helps With
This workbook is especially helpful if you:
Struggle to say no without guilt
Feel responsible for other people’s emotions
Over-explain or justify your decisions
Feel drained, resentful, or overwhelmed
Are taken for granted at work or in relationships
Avoid conflict and later feel frustrated
Want clearer limits without being harsh or aggressive
If you often put others first at the cost of your own wellbeing, this workbook offers a structured, compassionate place to start changing that pattern.
 
What You’ll Learn & Explore
Inside this workbook, you’ll explore:
What boundaries really are (and common myths)
Why saying no triggers guilt, anxiety, or fear
People-pleasing and boundary avoidance cycles
Emotional, time, work, and relationship boundaries
How to set boundaries without over-explaining
Clear, assertive ways to say no
Managing pushback and discomfort
Rebuilding self-trust and self-respect
Creating boundary plans you can actually stick to
 
The approach is realistic, kind, and practical — not confrontational or idealistic.
 
What’s Included
Printable PDF workbook (up to 40 pages)
Therapist-designed structure
Clear psychoeducation (plain English)
Guided reflection exercises
Boundary-setting scripts and examples
CBT-informed tools for guilt and anxiety
Space for notes and real-life planning
 
Format: PDF (print-only)
Delivery: Instant digital download
Designed by: Experienced UK therapists
Use: Personal self-help and reflection