--- title: How to Set Boundaries When You Struggle to Say No date: 2026-02-11T21:36:19Z modified: 2026-02-11T21:36:21Z permalink: "https://drsarahallen.com/how-to-set-boundaries-say-no/" type: post status: publish excerpt: "" wpid: 190555 categories: - Anxiety - Depression - Emotional Eating - Parenting - Uncategorized - "Women's Issues" tags: - anxiety therapy - assertiveness - boundary setting - people pleaser - people pleasing - saying no - self confidence - stress featured_image: "https://drsarahallen.com/wp-content/uploads/2026/02/Set-boundries-say-no-1.jpeg" featured_image_alt: How to Set Boundaries When You Struggle to Say No author: Dr. Sarah Allen --- ![](https://drsarahallen.com/wp-content/uploads/2026/02/Set-boundries-say-no-1-1024x536.jpeg) Many people I see for anxiety counseling tell me they feel uncomfortable setting boundaries. They say yes when they want to say no. They stay quiet instead of speaking up. If that sounds familiar, you might be what’s often called a people pleaser. That simply means you focus more on others’ needs than your own. You go out of your way to keep things smooth, even if it means ignoring how you really feel. People pleasing can lead to stress, resentment, and emotional burnout. I see it often in clients who feel anxious, overwhelmed, or stuck in relationships that feel one-sided. Setting boundaries, especially with someone who keeps crossing the line, is not about being rude. It is about self-respect. I want to help you understand why boundaries are hard to set, especially for people pleasers, and share a few strategies I use in therapy to help clients build strong, healthy limits. ## **What People Pleasing Really Means** People pleasing means putting other people’s feelings and needs ahead of your own, even when it hurts you. Maybe you agree to things you do not want to do, or maybe you avoid conflict just to keep the peace. You might find yourself apologizing all the time or feeling guilty for having needs. People pleasers usually try to be easygoing, helpful, and likeable, even when it costs them their time or happiness. The heaviest thing people pleasers carry is constant self-doubt and pressure. Staying on alert for how everyone else is feeling can be exhausting. I have talked with many people who struggle with anxiety that follows this emotional overload. You might lie awake thinking about whether you upset someone or keep replaying a conversation in your head. Over time, that emotional load builds up and can lead to burnout or physical tension. Your mind rarely gets to rest when you are always in people-pleasing mode. ## **Why It’s So Hard to Set Boundaries** Setting a boundary can feel scary. Many people worry that standing up for themselves will make others upset, disappointed, or even angry. Clients tell me they feel selfish or rude when they try to say no. They fear being called difficult, unkind, or dramatic. In counseling sessions, I have noticed that people who struggle with boundaries usually learned early on that going along with others was safer than speaking up. Maybe you were raised to be “a good kid,” or maybe you learned that asking for things would lead to rejection, especially if your parent had a personality disorder or was an alcoholic. Childhood experiences such as bullying also shape how you relate to others as an adult. You keep others happy, even if it hurts you. Keeping the peace on the outside can come with losing peace inside. It quietly wears away at self-confidence. If you have grown up always putting others first, your body may be holding onto old tension from people-pleasing habits. In my therapy office I help people learn to notice what their anxiety feels like in their body, and what their mind and heart are really trying to say. ## **Why People Pleasers Are Exhausted** People pleasers often have a hard time recognizing where their limits are. If you have spent years ignoring your own needs, it can be difficult to tell what you truly want or how far someone can push you before it starts to hurt. When saying no feels scary or wrong, you might convince yourself it is simpler to say yes, just to avoid an argument or feeling uncomfortable. What I frequently see is that people pleasers put a lot of energy into managing other people’s moods. It starts to feel like your job to fix every problem or smooth over every awkward moment, even though it is not your job at all. That mental load is heavy. I help clients take a step back to notice these patterns. Once you recognize them, it becomes easier to start building limits that feel steady and fair. ## **10 Ways to Set and Keep Boundaries When Someone Pushes Past Them** **Here are ten steps I share with clients who want to set and hold boundaries with people who tend to cross them:** **1. Challenge unhelpful thoughts.** If your brain says, “They will hate me if I say no,” look at whether this thought is entirely true or just based on fear. Recognizing and challenging unhelpful thoughts is a Cognitive Behavioral (CBT) Therapy technique. You can read more about it in [What Is CBT? A Simple Guide to Understanding Cognitive Behavioral Therapy](https://drsarahallen.com/what-is-cbt/) **2. Use short boundary phrases.** Practice saying, “I am not available for that right now,” or, “That does not work for me.” You do not need to explain yourself in detail. **3. Trade guilt for self-kindness.** Remind yourself that taking care of your mental health is allowed. Guilt does not always mean you did something wrong, it could just be a default emotion. If you tend to feel guilt when you say no read [Overcoming Guilt: Why Self-Care Matters and 10 Ways to Start](https://drsarahallen.com/overcoming-guilt-self-care/). **4. Use assertive language.** Speak up clearly and directly. You do not need to say sorry for having limits. **5. Practice tough conversations**. In therapy, we can roleplay difficult situations so clients get comfortable using boundary words out loud. **6. Start with small steps**. Begin by saying no to things that feel easier, and work your way up as you build confidence. **7. Picture your personal space**. Imagine an invisible fence that protects your energy and time. It is okay to keep it secure. **8. Keep a boundary journal.** Write down moments when you speak up for yourself and how it feels afterward. Noticing progress makes it easier to keep going. **9. Notice how people respond.** If someone ignores your limits all the time, ask yourself if their relationship truly feels safe or respectful. **10. Stay steady**. People who test boundaries may hope you will give in if they push hard. Keeping your limits firm helps show you mean what you say. Using these steps can help you build the strength to make your boundaries feel real and solid, even when someone objects. It is not about starting arguments or trying to control anyone else. It is about protecting your peace and feeling calmer inside. One helpful part of my counseling sessions is offering [virtual therapy](https://drsarahallen.com/telephone-online-sessions/) for people across Illinois, Florida, and the UK. This means you can learn and practice all these skills even when in-person appointments are not possible. I work with each client to create boundary scripts that match their real-life situations, making sure you have tools that feel right for you. ## **A Small Step Forward Makes a Big Difference** Starting to set boundaries can feel strange if you are used to putting others first. Sometimes it feels like you are being unkind or selfish. Over time, though, every time you say what you honestly mean helps you get stronger and more confident. I have seen many clients feel lighter and more at ease when they give themselves permission to protect their own needs. Just one moment of speaking up can help you see yourself in a new light. You are worth caring for, and your peace matters as much as anyone else’s. Feeling anxious after always putting others first can take a real toll. At [Dr. Sarah Allen Counseling](https://drsarahallen.com/), I help people who want to set clear, healthy boundaries without guilt. If that sounds like something you’re ready for, therapy can help you understand what’s holding you back and build the tools to protect your space. For personalized anxiety (or one of the other issues I treat) treatment, contact me, [Dr. Sarah Allen](https://drsarahallen.com/about-dr-sarah/) on the form below. I see clients in my [office in Northbrook](https://drsarahallen.com/office-directions-1363-shermer-northbrook/), a North Shore Chicago suburb, or [virtually](https://drsarahallen.com/telephone-online-sessions/) across IL, FL and the UK. ![Dr. Sarah Allen](https://drsarahallen.com/wp-content/uploads/2024/03/Asset-1@2x-809x1024.jpg) ## If you have any questions, or would like to set up an appointment to work with me and learn how to reduce anxiety, please contact me at [847 791-7722]() or on the form below. _If you would like to read more about me and my areas of specialty, please visit [Dr. Sarah Allen Bio](https://drsarahallen.com/about-dr-sarah/)._ _Dr. Allen’s professional licenses only allows her to work with clients who live in IL, FL & the UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients._ Dr. Allen sees clients in person in her [Northbrook, IL office](https://drsarahallen.com/office-directions-1363-shermer-northbrook/) or [remotely via video or phone. ](https://drsarahallen.com/telephone-online-sessions/) [Remote Counseling](https://drsarahallen.com/telephone-online-sessions/) [In Person Appointments In Northbrook, IL](https://drsarahallen.com/contact/) Δ document.getElementById( "ak_js_6" ).setAttribute( "value", ( new Date() ).getTime() ); ![](/wp-content/themes/utopian/assets/images/wall.png) ## What Can I Read That Helps Me While I Am Waiting For My First Appointment With Sarah? Download this free booklet to gain valuable insights and practical strategies for managing anxiety and worrying. ![](https://drsarahallen.com/wp-content/uploads/2024/04/Anxiety-and-Worry-3d1.png) - [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/Dr.-Sarah-Allen-Northrook-Therapist-Focuses-On-Reducing-Anxiety-e1492211628376.jpg) ](https://drsarahallen.com/northbrook-therapist-helps-depression-anxiety-in-chicago-northshore/) ### [ Northbrook Therapist Helps Depression And Anxiety In Chicago Northshore ](https://drsarahallen.com/northbrook-therapist-helps-depression-anxiety-in-chicago-northshore/) [VIEW MORE](https://drsarahallen.com/northbrook-therapist-helps-depression-anxiety-in-chicago-northshore/) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/Holiday-Stress-Management.jpg) ](https://drsarahallen.com/?p=186651) ### [ Tips For A Happy and Less Stressful Holiday Part One: Lower Your Expectations ](https://drsarahallen.com/?p=186651) [VIEW MORE](https://drsarahallen.com/?p=186651) By Dr. Sarah Allen - [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/Make-Time-For-Yourself-2.jpg) ](https://drsarahallen.com/?p=186659) ### [ Tips For A Happy and Less Stressful Holiday – Part Two: Make Time To Look After Yourself ](https://drsarahallen.com/?p=186659) [VIEW MORE](https://drsarahallen.com/?p=186659) By Dr. Sarah Allen ## As featured in [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/O_The_Oprah_Magazine.svg) ](https://drsarahallen.com/media) [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/bbc-logo-red-e1711144655268.jpg) ](https://drsarahallen.com/media) [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/Glamour-Logo.svg.png) ](https://drsarahallen.com/media) [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/layer1@2x.png) ](https://drsarahallen.com/media) [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/Readers-Digest-Logo.svg) ](https://drsarahallen.com/media) [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/redbook-logo.png) ](https://drsarahallen.com/media) [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/psychologist-brand-title.svg) ](https://drsarahallen.com/media) [ ![](https://drsarahallen.com/wp-content/uploads/2024/03/Womans-world-logo_29.webp) ](https://drsarahallen.com/media) ### Empowered to Combat Anxiety. Dr. Allen has helped me through several difficult times. She has taught me tools to use to combat anxiety which is something I have dealt with my whole life. She has empowered me and given me strength that I didn’t know I had. I am so thankful! #### Beth R. ### Excellent Therapist! Dr. Allen is a colleague of mine and she is an excellent therapist. She is warm, caring, and exceptional at her work. I refer clients to Dr. Allen and I highly recommend her if you are looking for a top notch therapist. #### Jodi Petchenik, LCSW ### Dr. Allen Helped Me to Feel More Empowered Dr. Allen has really helped me find my own voice. When I began therapy I would swing between being passive and doing whatever other people wanted me to do to being angry and frustrated. I have been on antidepressants for quite a few years but it wasn’t really working. Through therapy I have learned to listen to my own needs and to speak up. I used to worry that people wouldn’t like me if I didn’t agree with them but when Dr. Allen gave me the support I needed I challenged my fears. I spend a lot less time feeling angry and depressed now and I have really widened my social network. This is how I have always wanted to be but didn’t know how to get there. Dr. Allen has a very reassuring manner and makes you challenge yourself but by using small steps so you feel ready to do it. I have really come out of my shell and would recommend anyone who is feeling depressed to come and talk with her. #### Rebecca F. ### Worrier No More. I can’t remember a time when I wasn’t a worrier and when my doctor suggested therapy instead of an antidepressant I didn’t think it could really help. I was totally wrong. I don’t spend so much time worrying about the “what ifs” now and concentrate on working on things that are in my control to change in the “here and now” rather than in the past or future. I spend much less time in my head worrying about everything and now have useful strategies to deal with many situations at home and at work. Life is much less stressful and I find myself teaching people I manage at work the strategies Dr. Allen taught me. #### Marcia B. ### Worry & Panic Attacks Transformed by Dr. Allen Last year I was so crippled by anxiety and panic attacks and I didn’t believe that anything or anyone would be able to help me. Since seeing you my life has changed forever and I am finally turning into the person that I always wanted to be…and the person I never thought I could be. You will be the person I call if I start to feel that way again. #### Wendy T. ### Trusted & Knowledgeable Therapist. When I need to refer any of my patients for talk therapy I immediately think of Dr. Allen as she is wonderful at helping people with severe and complex issues really get to the root of their problems. She is very caring and knowledgeable and I have found her extensive experience really helps people to change their lives for the better. #### Dr. Teresa Poprawski ## Topics **Categories:** [Anxiety](https://drsarahallen.com/category/anxiety/), [Depression](https://drsarahallen.com/category/depression/), [Emotional Eating](https://drsarahallen.com/category/emotional-eating/), [Parenting](https://drsarahallen.com/category/parenting/), [Uncategorized](https://drsarahallen.com/category/uncategorized/), [Women's Issues](https://drsarahallen.com/category/womens-issues/) **Tags:** [anxiety therapy](https://drsarahallen.com/tag/anxiety-therapy/), [assertiveness](https://drsarahallen.com/tag/assertiveness/), [boundary setting](https://drsarahallen.com/tag/boundary-setting/), [people pleaser](https://drsarahallen.com/tag/people-pleaser/), [people pleasing](https://drsarahallen.com/tag/people-pleasing/), [saying no](https://drsarahallen.com/tag/saying-no/), [self confidence](https://drsarahallen.com/tag/self-confidence/), [stress](https://drsarahallen.com/tag/stress/)