Why is such a small word—“no”—so damn hard to say?

In this episode of The Air is Free, Sue and Frida get real about the emotional gymnastics so many of us do when we want to say no... but end up saying yes. From people-pleasing to over-committing, they unpack the cultural conditioning, guilt, and internal dialogue that keeps us stuck in the “yes trap.”

You’ll hear:

• How to recognize when guilt is running your decisions

• Simple ways to say no (without a TED Talk worth of excuses)

• Why every “no” is a powerful “yes” to yourself

• How horses model clear, judgment-free boundaries

• A practical weekly challenge to build your “no” muscle

If you’re exhausted from doing too much or constantly putting yourself last, this episode is your invitation to set boundaries without apology.

🎧 Hosts: Sue Willoughby & Frida Karsberg
🐴 Bonus: What horses can teach us about saying no with calm confidence.

Chapters

00:00 The Challenge of Saying No

04:07 Understanding Boundaries and Guilt

07:08 The Impact of People-Pleasing

10:07 Learning from Horses: Healthy Boundaries

13:09 Assessing Requests: The Art of Saying No

15:59 Self-Care and Saying No

18:56 Taking Action: Practical Steps to Say No

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