Saying no can feel like much more than a simple decision. If you are used to being the dependable one, setting a limit may feel like you are disappointing someone or risking the connection itself.
Sometimes the discomfort is a sign that a familiar pattern is changing, not a sign that the boundary is wrong. Understanding that difference can make it easier to stay connected to what you need.
In therapy, we can explore what makes boundaries difficult, what happens in your body when you try to set one, and how to make choices that support your time, energy and relationships.
You do not have to become hard or detached to have boundaries. You can be caring and clear at the same time.