If you’re someone who constantly says “yes” when you mean “no,” feels responsible for others’ emotions, or avoids conflict at all costs, you’re not alone. Many residents struggle with boundary-setting, especially in high-pressure work environments, complex relationships, or caregiving roles. The good news? CBT  can help you identify what’s holding you back and give you the tools to change it.

At Tête Therapy, we use Cognitive Behavioral Therapy (CBT) to help clients not only understand why boundaries are difficult but also how to set and maintain them with clarity and confidence.

Why Boundaries Matter

Healthy boundaries protect your time, energy, and mental health. They define where you end and others begin, allowing for respectful, balanced relationships. Without clear boundaries, you may:

• Feel overwhelmed or resentful
• Burn out from people-pleasing
• Struggle to prioritize your own needs
• Feel taken advantage of
• Stay in toxic or emotionally draining dynamics

How CBT Helps You Set Boundaries

Cognitive Behavioral Therapy (CBT) is an evidence-based approach that explores the relationship between your thoughts, feelings, and behaviors. When it comes to boundaries, CBT helps you uncover the underlying beliefs that keep you stuck like:

• “If I say no, they’ll stop liking me.”
• “I have to help, or I’m a bad person.”
• “Conflict means I’ve done something wrong.”

By identifying and challenging these unhelpful thought patterns, you can replace them with healthier, more balanced beliefs.

According to the American Psychological Association (APA), CBT is effective for a wide range of mental health concerns—especially when it comes to managing interpersonal stress, anxiety, and self-esteem, all of which influence your ability to set boundaries.

CBT Strategies for Building Stronger Boundaries

At Tête Therapy, our CBT therapists will guide you through techniques such as:

• Cognitive restructuring: Learn to reframe guilt-inducing or fear-based thoughts.
• Behavioral experiments: Practice setting boundaries and observing the results (it’s often better than you imagine!).
• Assertiveness training: Build communication skills to express your needs clearly and respectfully.
• Role-playing: Safely rehearse conversations and receive real-time feedback.
• Values clarification: Identify what matters most to you so your boundaries reflect your goals and priorities.

When Boundary Struggles Stem from Anxiety or Trauma

Sometimes, difficulty setting boundaries is more than a habit—it’s a survival strategy developed from past trauma or social conditioning. CBT helps clients work through:

• Fear of rejection or abandonment
• Hyper-responsibility for others’ emotions
• Difficulty trusting your own needs or instincts

If this sounds like you, know that you’re not “too sensitive” or “selfish”—you may just need help developing healthier internal scripts. You’re not alone, and healing is possible.

Begin Boundary Work with CBT 

Whether you’re navigating a demanding job, a complicated relationship, or simply trying to reclaim your sense of self, CBT can provide a roadmap. At Tête Therapy, our therapists create a warm, nonjudgmental space where you can explore your challenges and grow at your own pace.

Explore how individual therapy at Tête Therapy supports your goals, or contact us to schedule your first appointment.

Healthy boundaries aren’t walls, they’re doors with doorknobs on your side. CBT gives you the keys.

Let us help you take the first step toward stronger boundaries and better relationships.

We serve Brooklyn, Manhattan, and Miami.