Saying No Kindly and Clearly
An assertiveness worksheet with four ways to say no and space to script responses to difficult requests, rating discomfort afterwards.
1-page fillable PDF · US Letter (prints on A4) · Assertiveness
- Approach / concern
- Universal
- Technique
- Assertiveness
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Saying No Kindly and Clearly?
Assertive refusal protects personal boundaries and wellbeing. Prepared scripts reduce anxiety and the urge to over-explain or give in.
Why it works
DBT interpersonal effectiveness teaches saying no while maintaining relationships and self-respect (Linehan, 2015). Self-compassion supports tolerating others’ disappointment (Neff, 2003).
When to use it
- People-pleasing
- Burnout
- Boundary-setting
- Workplace demands
How to use it in session
- Learn the styles.
- Identify hard requests.
- Write scripts.
- Practise aloud.
- Notice discomfort fading.
Clinician tips
- Start with low-stakes requests.
- Role-play in session.
- Expect some discomfort.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Do I need to give a reason when I say no?
No. A brief, kind no is enough.
What if they get upset?
Their feelings are theirs to manage; you can be kind and still keep your no.
References
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
