Boundary Setting Therapy in Johnson City, TN & Telehealth across TN/VA
You deserve relationships and routines that respect your time, energy, and values. If you keep saying yes when you mean no—or feel guilty when you set limits—therapy can help you build boundaries that are kind, clear, and sustainable.
If this resonates, you’re not selfish—you’re human. Boundaries are a learnable skill.
I work with adults in Johnson City, Kingsport, Bristol, and the Tri-Cities—and via secure telehealth across Tennessee and Virginia. If boundaries connect to anxiety, trauma, burnout, or perfectionism, we can address those too.
Related services: Anxiety & Stress Management, Trauma & PTSD Therapy, Burnout Therapy, EMDR Therapy.
What healthy boundaries look like
Healthy boundaries aren’t walls; they’re clear paths. They sound like: “I can meet on Tuesday, not today,” “I need time to think before I answer,” or “That doesn’t work for me.” Boundaries protect your capacity so you can show up as the person you want to be.Signs you might need stronger boundaries
- At work: over-committing, staying late, answering messages at all hours, resentment
- With family/partners: people-pleasing, avoiding conflict, feeling responsible for others’ feelings
- In your body: tightness in your chest or jaw, dread before conversations, exhaustion after interactions
If this resonates, you’re not selfish—you’re human. Boundaries are a learnable skill.
How therapy can help with Boundary Setting
My approach blends ACT (notice urges, clarify values, choose aligned actions) and CBT (shift all-or-nothing thinking, practice new responses). Together we’ll:- Map where boundary struggles began and how they show up now
- Identify your personal “red/yellow/green” limits
- Practice scripts for saying no, setting limits, and making requests
- Work with guilt and anxiety so limits feel possible in real life
- Build repair skills for when a boundary is crossed
What sessions look like (telehealth)
We’ll meet by secure video from a private space you choose. Early sessions focus on your patterns and quick wins—short phrases, pause skills, and exit strategies. Between sessions, you’ll test low-pressure experiments (for example, delaying a yes by 24 hours) and we’ll build on what works.
Who I help across Tennessee and Virginia
I work with adults in Johnson City, Kingsport, Bristol, and the Tri-Cities—and via secure telehealth across Tennessee and Virginia. If boundaries connect to anxiety, trauma, burnout, or perfectionism, we can address those too.Related services: Anxiety & Stress Management, Trauma & PTSD Therapy, Burnout Therapy, EMDR Therapy.
FAQ
Isn’t setting boundaries selfish?
No—boundaries protect relationships by making expectations clear and sustainable.
What if guilt pops up every time I say no?
We’ll use ACT/CBT tools to make space for guilt without letting it run the show, and we’ll practice language that feels respectful and firm.
Can my partner join a session?
If it supports your goals, we can invite a partner for communication practice.
Can this help at work?
Yes. We’ll tailor scripts and strategies for your workplace culture and role.
How do I get started?
Select Request an Appointment; you’ll receive secure intake forms and a Good Faith Estimate before we meet.
Take the first step
You can honor your needs and still be kind. With the right support and tools, boundaries become a habit—not a battle. Request an Appointment to begin.
TAKE THE FIRST STEP TOWARD HEALING
Your mental health matters. Let Dimensions Counseling Center in Johnson City, TN help you regain balance and well-being with compassionate, expert care.