Starting Here
Maybe you know what you need to say but the words won't come out. Maybe you set a boundary once and immediately felt guilty enough to take it back.
Boundaries and assertiveness are skills, not personality traits, and they can be built with practice.
This Can Look Like
Struggles with boundaries and assertiveness can look like:
- Agreeing to things you don't actually want to do
- Difficulty expressing disagreement or a different opinion
- Guilt or anxiety that follows setting a limit with someone
- Letting things build up until you react more strongly than you intended
- Feeling unheard or overlooked in relationships or at work
- Backing down from a boundary the moment someone pushes back
How Therapy Can Help
Therapy gives you the tools and confidence to practice, not just the idea of boundaries. We'll help you:
- Identify where you most need boundaries in your life right now
- Practice specific language for setting limits clearly and kindly
- Build tolerance for the discomfort of someone reacting poorly
- Understand what makes boundaries feel so hard for you specifically
- Communicate needs directly instead of hoping others will guess
Our Approach
We treat this as practical, skill-based work. Your therapist will help you practice real scenarios from your life, so the boundaries you set in session translate to the ones you need to set at home or work.
Therapeutic Approaches We May Use
- Solution-Focused Therapy — practicing specific language and scenarios
- Cognitive Behavioral Therapy (CBT) — addressing the fear driving boundary avoidance
- Internal Family Systems (IFS) — understanding what makes boundaries feel unsafe
- Mindfulness-Based Therapy — staying grounded when holding a boundary feels uncomfortable
Who Might Benefit From Treatment
This kind of therapy may be a good fit if you:
- Struggle to say no or express disagreement
- Feel guilty or anxious after setting a limit
- Have relationships where your needs consistently come last
- Want practical language and practice, not just the concept of boundaries
- Are ready to build this skill even if it feels unfamiliar
What to Expect in Therapy
Your first session identifies the relationships or situations where boundaries feel hardest, and what's made them feel that way.
Sessions often include practicing specific scripts and scenarios, so you leave with language you can actually use, not just a concept to think about.
Sessions are available in person at our Midtown Nashville office or online for clients throughout Tennessee.
FAQ
How is this different from People-Pleasing therapy?
They're closely related. This page focuses on the practical, skill-building side of communicating limits; our
page focuses more on the underlying fear of disappointing others. Many people benefit from both.
What if the other person reacts badly to my boundary?
That's a common fear, and sometimes it happens. Therapy can help you prepare for that possibility and build the confidence to hold your boundary even if someone else is unhappy about it.
Do you accept insurance?
Nashville Counseling Associates is out-of-network with insurance providers, so we don't bill insurance directly. Many clients use out-of-network benefits to get reimbursed, and we're happy to provide a superbill (an itemized receipt) for you to submit.
Session fees generally range from $130–$185 depending on the clinician, with $85 sessions available with our graduate-level interns and sliding-scale options based on financial need.
How do I get started?
Fill out our contact form or call (615) 281-9139. We'll ask a few questions about what you're looking for and help match you with a therapist whose experience fits building boundaries that stick.
Sessions are available in person at our Midtown Nashville office or online for clients located anywhere in Tennessee.
Ready to begin counseling?
You don't have to keep carrying this on your own. Reach out to Nashville Counseling Associates, and we'll help connect you with a therapist whose training and approach fit building the boundaries you haven't been able to hold.
