🌿 Anxiety Journal Prompts: People-Pleasing & Fear of Saying No

What do I fear might happen if I say "no" to someone I care about? (Is it rejection, disapproval, or feeling unlovable?)
When did I first learn that saying “yes” keeps people happy—and possibly keeps me safe? (Explore early experiences or family dynamics.)
How does it feel in my body when I’m about to say “no”? (Where do I feel tension, pressure, or fear?)
Have I ever said “no” and the relationship didn’t fall apart? What happened instead?(Build evidence against the fear.)
What am I afraid people will think of me if I set a boundary or express a need? (Try to name specific fears: selfish, difficult, etc.)
What kind of relationships do I actually want? (Do I want to be loved for my “yes,” or for my authenticity?)
Who in my life honors my “no” without making me feel guilty? (What do I notice about these relationships?)
How do I feel about myself after saying “yes” when I wanted to say “no”? (Resentment? Exhaustion? Anxiety?)
What is one small, safe boundary I could practice today? (Start small—declining a favor, taking a break, pausing before replying.)
If someone leaves because I expressed a boundary, what does that say about the relationship? (Was it really secure to begin with?)