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Do you over-commit to social events only to find yourself avoiding what you've just signed up to do? Do you over-explain why you can't make something and then feel overly guilty afterwards? Do you wish you had a simple formula so you could just say no to something without all the stress? Then, check out our latest episode: Setting Boundaries!

In this episode, Risa Williams talks to psychologist, Dr. Michelle Chung, about setting healthy boundaries by learning how to use a "soft no". Sharing her practical boundary-setting formulas, Dr. Chung teaches us that we can learn to take care of ourselves and our own needs in a gentle way that doesn't confuse the listener.

They discuss:

-The Soft No formula: Learning the "validation sandwich" technique

-The DEARMAN Method: Derived from DBT, Dearman teaches us how to effectively communicate our needs in a mindful way that is easy to remember

-Learning to let others feel their feelings and to let ourselves feel our own feelings too

-Why self-care is so important for refilling your own cup so you can pour out to others

--If you're in Los Angeles on May 24th, stop by Risa's newest book signing at Village Well bookstore in Culver City! May 24th from 12-2 PM: Risa will be signing copies of Get Stuff Done Without the Stress at this friendly downtown Culver City bookstore!--

Host: Risa Williams, risawilliams.com, @risawilliamstherapy

Guest: Dr. Michelle Chung, drmichellechung.com, @dr.michellechung

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For info on books, workshops, guests, and future episodes, please visit: risawilliams.com.

*All tools discussed on the show are meant for educational purposes only and not as a replacement for therapy or medical advice.