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Say yes to avoid guilt, then feel resentful? Notice the pressure, check your capacity and prepare a more honest response with a worked example and practical prompts.
3 unique pages · A4 printable and fillable PDF editions · Instructions, worked example and practice
For: Therapists and personal use
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Say yes to avoid guilt, then feel resentful? Use one small pause to notice the pressure, check what you can manage and prepare a more honest response.
Three pages: clear instructions and a fictional worked example, a preparation page, and a brief review. Choose printable or fillable; the editions contain the same activities.
Download fillable PDF ↗Download printable PDF ↗
For the fillable edition, use a compatible PDF reader. Save a copy, close it and reopen to check your entries. Keep private writing safely.
Do not practise refusal where it could lead to threats, violence or punishment. Work and caring duties may need negotiation or practical help. This is educational support, not assessment or treatment.
Personal use and copying for your own therapy clients with SelfImproveCoach branding retained. No resale, rebranding or wider redistribution.
These materials support education and reflection. They do not replace individual assessment or therapy.
SelfImproveCoach · 2026-10-31
Harsh self-talk after a mistake? Name what happened, sort out your responsibility and choose one useful step without punishment.
No reply can feel like rejection. Separate the event from its meaning, check practical needs and choose one response, with a fictional example and brief review.
Notice an early sign, prepare a useful pause and return to one clear issue. Three pages with a fictional example, preparation and review.