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Music and Therapy with Relationship Coach Keana W. MitchellMusic and Therapy with Relationship Coach Keana W. Mitchell Author: Keana W. Mitchell
Navigating relationships can be difficult, but it doesnt have to be that way. My name is Keana W. Mitchell, and I am a singer, songwriter, and relationship coach with a masters degree in counseling psychology with a concentration in Rehabilitation Counseling. I have had years of experience in helping people improve their lives and relationships. Whether you want to work on your relationship or have a love for music then this podcast is for you. So, join me each Wednesday, as I explore relationship issues and what you can do now to improve your relationship through music and coaching. Language: en Genres: Music, Relationships, Society & Culture Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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The Power of Saying No without Guilt
Episode 3
Wednesday, 21 January, 2026
Episode SummaryIn this episode, Keana explores one of the most transformative skills in emotional healing: learning to say “no” without guilt. If you’ve ever struggled with people‑pleasing, over‑explaining, or feeling responsible for other people’s emotions, this conversation will help you understand why and how to begin changing the pattern.Keana breaks down the psychology behind guilt, the nervous‑system responses that make boundaries feel unsafe, and the emotional conditioning that keeps many of us stuck in cycles of over‑giving. You’ll also learn why saying “no” is actually an act of honesty, clarity, and self‑respect and how it strengthens your relationships instead of damaging them.This episode includes a recap of last week’s conversation on creating emotional safety in your relationships, plus five practical, psychology‑based healing exercises to help you start saying “no” with confidence and compassion.What We Cover in This EpisodeWhy saying “no” feels so emotionally difficultHow childhood conditioning and past experiences shape your relationship with boundariesThe connection between emotional safety and honest communicationWhy saying “no” is an act of love not rejectionThe emotional and relational cost of ignoring your boundariesFive healing exercises grounded in psychology to help you practice guilt‑free boundariesA simple homework assignment to build confidence and nervous‑system safetyReflection questions to help you integrate the episode into your daily lifeFive Psychology‑Based Healing Exercises You’ll LearnSomatic body check‑ins to help you sense your true capacityThe “pause before yes” rule to interrupt automatic people‑pleasingGuilt reframing techniques to challenge old conditioningMicro‑boundary practice to build confidence through small stepsSafe‑script rehearsals to make boundary‑setting feel natural and groundedHomework for the WeekPractice one small “no” every day for the next seven days. At the end of each day, journal:What did I say “no” to?What emotion came up?What did I learn about myself?Small steps create big change.Reflection QuestionsWhere are you saying “yes” when you want to say “no”?What emotion rises when you imagine setting a boundary?What story do you tell yourself about disappointing others?What would protecting your emotional safety look like this week?What is one small “no” you can practice today?Final ThoughtsSaying “no” isn’t selfish it’s self‑respect. It’s clarity. It’s honesty. And it’s one of the most powerful ways to protect your emotional well‑being. This episode will help you take the first steps toward boundaries that feel safe, grounded, and guilt‑free.📬 Contact Information for Keana W. Mitchell 🌐 Website Emory Rose https://keanawmitchell.com 📸 Instagram Music and Therapy https://www.instagram.com/musicandtherapykwm 📘 Facebook Page Music and Therapy with Relationship Coach Keana W. Mitchell https://www.facebook.com/MusicandTherapywithKeanaWMitchell 👥 Facebook Group Music and Therapy with Relationship Coach Keana W. Mitchell (Community) https://www.facebook.com/groups/MusicandTherapywithKeanaWMitchell 📺 YouTube Channel https://www.youtube.com/channel/UCmml1kGinhHSMOXOQ8zdIEQ 🎧 Listen on Red Circle https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b 🎙️ Last Week’s Episode https://redcircle.com/shows/7bf2a6d3-0543-4cef-abfe-22ea4e5a948b 💛 Join The Worth Loving Collective on Skool https://www.skool.com/the-worth-loving-collective-2979/about?ref=afeaf0bc4df2485d81b2e43d18415929 📧 Email paperanthementertainment@gmail.com
