You want to learn how to say no without feeling guilty.
Because you find yourself saying “yes” even when you don’t want to.
Maybe you agreed to stay late at work (again), let a family member overstep (without saying a word), or avoided telling your partner how you really felt (because you didn’t want to start a fight or even worse, hurt their feelings).
You want to set healthy boundaries with your boss, your parents, your family, your friends, your partner, but you don’t want to feel guilty for doing it. You don’t want to seem cold or uncaring.
Setting boundaries is HARD—especially when you don’t want to hurt anyone’s feelings or feel like you’re letting someone down. You don’t want to be seen as selfish, but boundaries aren’t mean, selfish, or rude. Boundaries are essential to having healthy, satisfying relationships.
Boundaries aren’t about taking anything away from someone else or controlling others.
Boundaries are about our wants, needs, capabilities and our limitations.
Boundaries are like fences, distinguishing between what is yours, and what belongs to someone else.
In a therapy intensive, you can learn how to set boundaries with family, at work, and in your relationships in a matter of days, not several months.
You can learn how to say no without feeling like a bad friend, partner, family member, colleague, etc.
You can stop over-explaining yourself all the damn time, especially when you don’t need to.
You can learn how to communicate your needs in a way that feels empowering, not confrontational or reactive.
You can feel calm, instead of anxious every time you need to say, “I can’t do that.”
You can start believing that your time, energy, and emotions are just as important as everyone else’s.
That is what healthy boundaries feel like.
And it’s 100% possible for you - because setting boundaries is a teachable, and learnable skill.
Here’s how the intensive works:
First, we’ll do a 45-min intake where I will gather some background information.
Next, we do an intensive therapy session where we’ll go over all the ins and outs of setting boundaries and we’ll address any barriers that get in the way, or make it feel hard. We’ll walk through how to set boundaries, step by step. We’ll talk through specific scenarios, address concerns and practice your new skills.
We’ll also schedule a follow up in 1-2 weeks where I’ll check in with you on how it’s been going, address any concerns any that have come up, and review any questions you may have. At that time if you decide you would like to schedule another intensive to continue working on boundary setting or would like to address a new issue around it that has come up, then we’ll get it set up.
Frequently Asked Questions
Who can benefit most from a therapy intensive for boundaries?
This intensive is most ideal for those who are already in therapy as a supplement to what you’re already working on, and for those who have been to therapy before but never got specific help around boundaries. Surprisingly I’ve found that while a lot of therapists talk to clients about the importance of boundaries, few offer specific guidance in how to actually do it, often because there are so many things being worked on each session. In a boundaries intensive I won’t get into all the other things you are working on, I will just teach you the skill of setting boundaries and help you work through any questions or concerns you have about it. If you are able to set aside one (or a few, depending on your circumstances and goals) Friday mornings and would prefer this over going to therapy every week for the next several months, then the intensive model may be ideal for you.
What makes a therapy intensive model different than weekly therapy? Is one better than the other?
One isn’t better than the other, they just serve different functions. Weekly therapy is wonderful and allows for space to address multiple issues over the course of several months to a year. Conversely, intensives are designed to address one specific issue in a shorter amount of time. Some clients opt for intensives because they have frequent travel schedules for work, or busy family schedules that make it challenging to commit to weekly or biweekly therapy. Because consistency is one of the biggest predictors of how well therapy works, it can be hard to feel like you’re making progress when you keep starting and stopping and never have much time to dive down into an issue for very long before suddenly time is up and you have to go back to the work day. In the intensive model you don’t have to stop just when you were really making progress. In this model, you get to spend a few hours working on this one issue, process it and feel a sense of accomplishment.
Do I need to be in Colorado to do an Intensive with you?
As of Spring 2025, I am only licensed to practice in Colorado. This means you must physically be located in CO at the time of the intensive, whether it is in person or virtual. You don’t necessarily need to LIVE in Colorado, but you have to physically be in the state of Colorado if you are going to do an intensive with me.
How much does it cost? Do you take insurance?
I do not accept insurance and am considered an out of network provider. You can read more about the fees and investment by reading the investment page here.