September 21: Topic: Why Saying “No” Feels So Hard: Learning That “No” Is a Complete Sentence

(Understanding Your Triggers & Setting Boundaries)

Goals:

• Explore guilt, fear, obligation, and shame (the “FOG”).
• Recognize trauma responses, including the fawn response.
• Identify situations that trigger automatic “yes” responses.
• Explain what healthy boundaries are.
• Practice assertive communication and boundary-setting.

Discussion prompts:

• What emotions come up when you disappoint someone?
• What are you afraid might happen if you say no?
• What makes boundaries feel uncomfortable?
• What’s one boundary you’ve been afraid to set?

Optional Activity:

• Trigger mapping worksheet followed by practicing boundary statements and role-playing common scenarios.
• Examples:
• “I’m not available.”
• “I need time to think about that.”
• “That doesn’t work for me.”