Self-help workbook
Boundaries and People Pleasing
Boundaries and People Pleasing
A workbook for adults who say yes when they mean no
By Veronica West, registered psychologist
Personal use: for your own use, or your family's for the children's titles.
Clinician licence: print and give copies to your own clients, individually or in groups.
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Instant download, fillable PDF in US Letter and A4
Use it on your own or alongside therapy
Written by a registered psychologist
About this workbook
About this workbook
76-page fillable PDF workbook, instant download
If you often say yes when you mean no, take on more than your share, or feel guilty whenever you put yourself first, this workbook helps you understand why saying no feels so hard, and gives you a way to practise doing it differently.
It has 11 chapters and 27 worksheets. Each chapter explains one part of people pleasing in plain language, then gives you worksheets to apply it to your own life. The exercises draw on cognitive behavioural therapy (CBT), assertiveness skills and the interpersonal skills taught in dialectical behaviour therapy (DBT).
What this boundaries and people pleasing workbook covers
The first chapters help you see the pattern clearly. You map where your yeses go, learn what boundaries are and what they are not, and look at where people pleasing comes from and the unspoken rules that keep it in place.
The middle chapters move into practice. You work out what you actually want in different situations, practise saying no clearly, and plan for the times a boundary gets pushed back on.
The later chapters deal with what tends to follow a boundary, including guilt, resentment and worry about other people's feelings. You look at how to hold a boundary while keeping the relationships that matter to you, and how to find a balance between always saying yes and shutting people out. The final chapter helps you plan for staying well.
Who this workbook is for
Designed by a registered psychologist. This workbook is for adults who find it hard to say no, whether that means taking on too much at work, keeping the peace at home, being the friend everyone leans on, or feeling guilty whenever they put themselves first. No background in psychology is needed.
Practitioners who work on assertiveness, people pleasing or interpersonal skills can also give it to clients as a structured program between sessions, with the clinician licence.
How to use this workbook
Start with the Where to Start page to choose your first chapter, then work at a pace that suits you. Type your answers into the pages on a computer or tablet, or print the workbook and write by hand. If you see a psychologist, counsellor or doctor, you can bring completed pages to your sessions.
Choose the personal licence for your own use. The clinician licence lets one practitioner print and give copies to their own clients, individually or in groups they run.
What you receive
- A complete 76-page workbook with 11 chapters and 27 worksheets
- Two fillable PDF files, one in US Letter and one in A4
- Pages you can type into, or print in full or one at a time
- A greyscale design that prints well at home
- A page on when to seek more support, with crisis contacts, and a page on what to do if saying no to someone is not safe, with family violence services for Australia, the United States, Canada, and the United Kingdom and Ireland
This workbook is an educational self-help resource, and it does not replace individual assessment or treatment.
If you have any questions before or after purchasing, please contact us through our contact page.
Accessing your files
Accessing your files
Your files are available straight after purchase, on the checkout page and through a download link sent to your email. You receive two fillable PDFs, one in US Letter and one in A4.
What this workbook is
This is a complete self-help workbook, written by a registered psychologist. Each chapter explains one part of the topic in plain language, then gives you worksheets to apply it to your own life. You can work through it in order, at your own pace, and come back to the pages you need.
Ways to use it
On your own
Start with the first chapter and work at a pace that suits you. No background in psychology is needed.
Alongside therapy
Bring completed pages to your sessions, so you and your therapist can talk through what you noticed.
With your clinician
Clinicians can set a chapter between sessions. The clinician licence covers giving copies to their own clients.
This workbook is an educational self-help resource. It cannot diagnose, and it does not replace individual assessment or treatment. It includes a page on when to seek more support, with crisis contacts for Australia, the United States, Canada, and the United Kingdom and Ireland.
What's inside
11 chapters and 27 worksheets
- Where Your Yeses Go
- What Boundaries Are
- Where the Pattern Comes From
- The Rules Underneath
- What Do You Actually Want?
- Saying No
- Holding It When It Gets Pushed
- Guilt, Resentment and Other People's Feelings
- Boundaries That Keep the Relationship
- Balance, Not Backlash
- Staying Well
Licence details
Personal use
- Print it or fill it in on a device as many times as you need
- For your own use, or your family's use for the children's titles
- Sharing, reselling or distributing the file or printed copies
Clinician licence
- Print and give copies to your own clients
- Use it with groups you run
- No limit on the number of copies
- Resale, uploading to shared or public sites, or sharing the file with colleagues
Common questions
Which licence should I choose?
Choose personal use if the workbook is for you, or for your family with the children's titles. Choose the clinician licence if you are a practitioner and plan to give copies to your clients.
What do I receive?
Two fillable PDF files, one in US Letter and one in A4. Your download link appears straight after purchase and is also sent to your email.
Can I print only some pages?
Yes. You can print the whole workbook, or only the pages you need, as often as your licence allows. The pages are designed to print well at home.
Is this workbook part of the membership?
No. The workbooks are sold separately and are not part of the membership or the Whole Shop Bundle.
Does the workbook replace therapy?
No. It is an educational self-help resource. It does not diagnose or replace assessment or treatment, and it includes a page on when to seek more support, with crisis contacts.
