Lesson 3 

How to Say No Without Panic

Saying “no” isn’t just a communication skill.

It’s a regulation practice.

Because when you say “no”, your body might react.

Tight chest.
Racing thoughts.
Guilt.

That doesn’t mean you’re doing something wrong.

It means your system is learning something new.

Boundary Scripts

Below are some simple, usable language:

• “I’m not available for that right now.”
• “That doesn’t work for me.”
• “I need to think about that and get back to you.”
• “I’m focusing on a few priorities right now.”

Try saying these out loud and observe any sensations you may feel in your body. You can practice in the mirror to make yourself more comfortable before using them in an actual conversation.

Remember, practice makes perfect!

Somatic Practice

Before/after saying “no”:

• slow breath
• hand on chest
• remind yourself: “I’m safe.”

These simple adjustments will set you on a path of healthy boundary setting.

It really comes down to giving yourself permission to make yourself a priority and, as we discussed in Module 1, making feeling good a priority.