BOUNDARIES 101
Defining Limits. Managing Emotion.
Reclaiming Capacity.
If you’ve been saying yes too often, giving too much, or continually neglecting your own needs to keep the peace — Boundaries 101 was created with you in mind.
Welcome, CPHR Nova Scotia Members.
It's lovely to have you here.
If you were with us at
Boundaries 101: For the People Everyone Leans On,
you already know the shape of this work — the pause before you respond, the difference between holding a grudge and holding a boundary.
The Boundaries 101 Curated Course is where you take it further.
Please use CPHRNS55 at checkout for your member rate of $55 — available through August 31, 2026. After which the rate will move to $75 for members.
Enjoy!
— Warmly, Dawn
What if Boundaries Felt Like an Act of Self-Care
Imagine a life without people-pleasing and where setting boundaries feels natural—where you no longer carry the weight of guilt or worry about how others will react.
Instead of feeling unsure or anxious, you feel grounded and at peace, knowing that honouring your needs allows you to show up fully and authentically in your relationships.
With each small step, you gain more clarity, more confidence, and more freedom to create the connections that truly nourish you.
That life is waiting for you.
You’re exactly where you need to be.
The People—Pleasing Signs Your Boundaries Need Your Attention:
You feel exhausted by relationships that take more than they give.
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You feel overwhelmed, anxious, or burnt out.
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You never have “enough hours in the day.”
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You say ‘yes’ when you really mean ‘no’. A LOT.
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You feel guilty anytime you try to put yourself first.
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You just want to run away to cabin in the woods
I want you to know that it doesn’t have to be this way.
How this helps
A comprehensive collection of tools to support boundary work over time—not just at the beginning.
Deeper guidance & growth:
This full collection brings together the narrated audio journey, extended reflective journals, guided practices, and additional resources that help you meet the emotional layers beneath your patterns — including guilt, self-trust, emotional regulation, and integration.
It’s designed for those who want support that feels steady, layered, and returnable — a place you can come back to as your boundaries evolve.
Move beyond people pleasing
People pleasing is often a form of self-erasure — something learned early, practiced often, and reinforced by years of tending to everyone else first. If you’ve spent years saying yes when you meant no, carrying emotional labour that isn’t yours, or keeping yourself small to avoid conflict, this collection helps you change that.
You’ll practice:
identifying the exact moments and situations you abandon yourself
responding with boundaries instead of automatic compliance
using scripts that make hard conversations easier
rebuilding your tolerance for other people’s disappointment
creating relationships where you no longer have to over-function
This is where boundary work becomes real, lived, and doable.
Boundaries 101.
Boundaries 101.
What You’ll Gain from Boundaries 101
The ability to move away from people pleasing.
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Improved relationships
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A stronger sense of self and empowerment.
Release and healing from toxic relationships and behaviours
that no longer serve you.
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YOUR TIME!
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HOW PEOPLE ARE FEELING
“This honestly is a real gift! An amazing program developed from real-life experiences that let me know I wasn’t alone.
It really is designed to work with you. it met me exactly where I was.
Thank you Dawn for creating this beautiful journey for us.”
— Amy S
“The journalling prompts helped me slow down and really recognize my patterns. and the audiobook component was great- I could put it on and listen while i went for my walks. ”
— Paul S
“The scripts were a lifesaver. I’ve always frozen in difficult conversations, but having the words that felt respectful and firm gave me so much confidence. I used one with a family member, and it was the first time I didn’t walk away feeling guilTy!”
— J. T.
Together, we’ll explore how boundaries shape your relationships, your energy, and your sense of self.
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What boundaries are (and what they’re not)
Where they go missing — and why
How guilt, overgiving, and fatigue wear down your sense of self
Begin reconnecting with yourself
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Tools, scripts, and emotional regulation strategies
Adapted DBT frameworks (DEAR MAN, GIVE, FAST)
Mindfulness practices and real-life planning support
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What to expect when you begin to change old patterns
How to hold your ground with clarity and care (even when others push back)
Prompts and practices for staying steady in your truth
What You’ll Experience Inside Boundaries 101
A clearer understanding of your patterns — where they began, why they formed, and how they show up today.
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A deep exhale from emotional overload — learn to slow down your internal response and make space for choice.
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A realistic pathway to change — supported by reflection tools, scripts, guided practices, and lived clinical wisdom.
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A reclaiming of capacity, so you can protect your energy, honour your limits, and reconnect with the parts of yourself you’ve had to set aside.
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This is a course designed to meet you where you are — and help you move toward something steadier, kinder, and more sustainable.
The Curated
Collection
The Curated Collection
deeper guidance & growth
A comprehensive collection of tools designed to support boundary work over time—not just at the beginning.
This tier includes the full audio-visual journey, extended reflective journals, guided practices, and additional resources that address guilt, self-trust, emotional regulation, and integration. It’s designed for those who want layered support and materials they can return to as their boundaries evolve.
$159 CAD
BOUNDARIES 101 INCLUDES
✓ Boundaries 101 workbook
Your 129-page digital companion for understanding, setting, and holding meaningful boundaries. This workbook offers clear explanations, reflective prompts, and grounded guidance to help you understand where your boundary patterns came from and how to begin changing them.
What boundaries truly are—and why they matter.
How to name, set and honour them—without fear or guilt.
The emotional weight of change (and how to carry it with care).
This isn’t just a workbook. It’s a space to return to—again and again—as your boundaries deepen, shift, and take root.
✓Exercises & Worksheets
Workbook Includes: Guided worksheets and practical exercises to help you actively apply what you learn and practice setting boundaries in real-life situations.
✓ Boundaries 101 Audiobook
A 2.5-hour narrated audio companion to the Boundaries 101 Workbook, created for those who absorb material more fully through listening. This audiobook slows down key concepts, offers expanded explanations and clinical context, and includes supportive guidance not found in the written pages.
Designed for listening while walking, resting, or moving through daily life, it allows the material to settle more gradually — supporting emotional integration and real-life follow-through, especially when the content feels tender or complex.
✓ MP4 Audio-Visual Presentation
If listening enhances your learning, this narrated audio-visual journey of the Boundaries 101 Workbook was created with you in mind. With over 2.5 hours of paced, insightful guidance, it offers expanded understanding, added clarity, and supportive content not included in the written pages- broken into small, manageable segments that bring each section to life in a way that honours your capacity.
✓ 20 Sample Scripts
Say What You Need To Say: 41 pages containing 20 Printable Conversation Scripts to help you find the words (even when it’s hard).
homeward bound: coming into your inner knowing: A 73-page, 4-Week Guided Journal that guides you back to the quiet intelligence within — the inner compass that has been speaking to you long before you knew how to name. Through thoughtful prompts and gentle writing invitations, this journal helps you notice what your body, emotions, and intuition have been whispering: what feels safe, what drains you, and what brings genuine steadiness.
✓ Mindfulness Workbook
Mindfully Yours: Your Seven-Day Mindfulness Companion:52-page workbook designed to help you integrate mindfulness into each day through simple exercises, thoughtful reflections, and self-check-ins.
✓ Core Values Workbook
Living Aligned: A Journey to your core values: A 44-page Living Aligned is an invitation back to yourself. Through four sections, this workbook helps you slow down, listen inward, and uncover the values that have been quietly shaping your life.
You’ll explore what matters most, trace the threads of meaning beneath your choices, and learn how to move through the world in a way that feels rooted and congruent.
Each section blends thoughtful psychoeducation with reflective prompts that help you weave your values into daily rhythms — not as expectations, but as a compass.
✓ Lifetime Access
Return to the workbook, audio, and tools whenever you need a reset. Your access never expires.
$159 CAD
Want to explore more?
Boundaries 101 is just the beginning. Come back to visit our full course library to see everything we offer — from targeted pathways to guided journaling tools.
This pathway is designed to help you strengthen your family boundaries through therapist-created tools, reflective workbooks, and real-life scripts to help you navigate guilt, old roles, and the emotional weight of “keeping the peace.” This bundle offers grounded guidance to help you set limits that honour both your relationships and your own well-being.
What you’ll receive:
✓ With Love and Limits
Therapist-created scripts and prompts to help you find the words when conversations feel hard—so you can speak with clarity instead of shutting down or over-explaining.
✓ Say What You Need To Say Workbook (Scripts)
Therapist-created scripts and prompts to help you find the words when conversations feel hard—so you can speak with clarity instead of shutting down or over-explaining.
✓ Mindfully Yours: A 7-Day Mindfulness Companion Workbook
Short, accessible practices and reflections to help calm your nervous system, build presence, and create a steadier inner base for boundary work.
✓ Nurturing You: Foundations For Self-Care
A self-care framework that brings together insight, reflection, and restorative practices—supporting you as you relearn how to honour your limits, your energy, and your worth.
✓ Guilt: The Echos of Old Stories: A 9-page guided reflection to help you understand and soften the guilt that rises when setting boundaries with family. This companion supports you in releasing old roles and returning to what’s true for you.
✓ Quick strategies for managing guilt: Supportive strategies to help you meet guilt with understanding rather than self-judgement, because setting boundaries isn’t selfish.
✓ Snowflake on a Lake & The Spiral Staircase—Two 5-minute mp3 guided practices designed to help you interrupt anxiety spirals, regulate your body, and restore a sense of internal safety.
✓ Lifetime Access
You’ll receive lifetime access to these materials, so you can revisit them whenever life shifts and your boundaries need tending again.
This tier is for you if you’re ready to understand the patterns you’ve carried in your family — the roles, expectations, and emotional pressures that shaped how you show up with the people you love.
If you’ve been caught between guilt, responsibility, and the desire to honour your own needs, this bundle gives you the clarity and support to make healthier choices without abandoning yourself.
It’s for you if you want:
• practical tools to navigate emotionally charged conversations
• guidance to stop over-functioning or carrying more than your share
• language that helps you set limits without escalating conflict
• a way to honour your relationships and your own well-being
• relief from the exhaustion of being “the strong one,” “the peacemaker,” or “the responsible one”
Choose this tier if you’re ready to create steadier, more compassionate boundaries with family—ones that honour your truth, reduce guilt, and support the relationships you want to preserve.
A reflective pathway for those navigating emotional manipulation, self-doubt, and the long shadow of narcissistic patterns.
This bundle was created for the moments when you need clarity, validation, and grounded support — not more confusion or second-guessing.
If you’ve ever walked away from a conversation feeling erased, blamed, or unsure of what just happened, this pathway is designed to help you understand the dynamics at play and reclaim your sense of self.
It blends psychoeducation with reflective journaling, practical scripts, and calming audio support so you can build boundaries that feel steady, self-respecting, and sustainable.
What you’ll receive:
✓ The Silent Erosion Quiz (20+ pages)
A reflective assessment to help you recognise harmful patterns, understand how self-worth has been shaped, and name what you’ve been carrying.
✓ Rising Above: Narcissistic Abuse Workbook (43 pages)
Gentle psychoeducation + journaling prompts on gaslighting, guilt-shifting, emotional exhaustion, and the slow erosion of your inner knowing — with guidance that restores clarity and steadiness.
✓ Homeward Bound Journal (73 pages)
A self-trust–rebuilding journey that helps you reconnect to your intuition, reclaim your inner voice, and strengthen the relationship you have with yourself.
✓ Say What You Need to Say Script Pack (41 pages)
20 therapist-created scripts for holding the line, speaking your truth, and navigating conversations that usually leave you depleted.
Scripts include: deflection, guilt responses, boundary resets, and disengagement language that protects your energy.
✓ Mindfulness Meditations (MP3)
Snowflake on a Lake + The Spiral Staircase — two grounding practices to help you calm your nervous system and re-establish internal safety when emotions rise.
✓Lifetime Access
You’ll receive lifetime access to these materials, so you can revisit them whenever life shifts and your boundaries need tending again.
This is the pathway for you if you want more than an explanation of narcissistic dynamics —
you want support that helps you make sense of your experience, rebuild your inner steadiness, and practise boundary language that protects your energy rather than drains it.
You’re not looking for another resource to sit untouched in a folder.
You’re looking for validation, clarity, and tools you can actually use when conversations twist, blame shifts, or guilt rises.
If you’d like a therapist-created voice in your corner — one that helps you recognize manipulation, hold the line with confidence, and return to yourself with compassion —
Boundaries with a Narcissist was created with you in mind.
This journal is an invitation to return to your inner compass—the steady knowing that
has always been with you. Through reflective prompts and guided writing, you’ll begin
to notice how your inner voice has been speaking all along, offering clues about what
feels safe, what feels heavy, and what brings peace. Boundaries emerge from this
listening: each no that honours your truth, each yes that reflects your real needs.
Rather than rules imposed from the outside, boundaries become a way of living in
alignment with who you are.
These pages are here to help you listen inward,
recognize your truth, and allow your inner wisdom to guide the boundaries that
protect your energy, your peace, and your self-respect.
Small intentional steps are where meaningful change begins.
