105. Saying No Without the Spiral

Let’s talk about the tiny word that wrecks your nervous system: No.

If you freeze, over-explain, or panic-text your friends anytime you set a boundary--welcome! You’re in good company. And this episode? It's your crash course in how to say no without the emotional hangover.

Because spoiler: it’s not about just “being more assertive.” It’s about shifting the belief that saying yes is how you earn approval, acceptance, or worth.

Inside This Episode:

• Why your brain thinks saying yes = being a “good SLP”
• The sneaky reason you backtrack after you say no
• The secret strategy I use before saying "yes" or "no" 
• Scripts you can steal to say no with clarity (and without spiraling)
• What your tone reveals — even when you say the “right” words
• Why someone else’s disappointment isn’t your responsibility

Quick Takeaways:

• Boundaries aren’t selfish — they’re leadership.
• Saying no doesn’t make you less valuable. It protects your energy to serve where it matters most.
• A clear “no” is kinder than an exhausted “yes.”

Listen if you’ve ever thought:

• “It’s just easier to say yes and deal with it later.”
• “I feel so guilty when I say no… maybe I should just make it work.”
• “I don’t want them to think I’m not a team player.”

🚨 Before you listen to this one, make sure you’ve caught Episode 104 on your Values + Needs. That episode sets you up for why your boundaries matter so much in the first place.

📆 Next week: We wrap the burnout series with the hardest conversation of all:
What do you do when your job and your values don’t match? (You’re gonna want a notebook for that one.)

💁🏼‍♀️ Ready to practice this work in real life?
Book a free consult and let's talk. No pressure. No spirals. Just clarity.

To find out how I can help you improve your work-life balance, click here.

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Learn more about Theresa Harp Coaching here.