Individual Therapy for People-Pleasing & Assertiveness in Rockville, MD and D.C., MD, & VA

You Don’t Have to Prove Your Worth.

You’re always putting others first—but at what cost? Whether it’s at work, in relationships, or with family, you feel drained, resentful, and invisible.

Do any of these sound familiar?

  • You avoid conflict to “keep the peace” but feel exhausted and unappreciated.

  • You struggle to set boundaries without guilt.

  • Saying no feels selfish, even when you’re overwhelmed.

  • You’re constantly seeking approval and worrying about disappointing others.

You don’t have to keep shrinking yourself to fit in.

It’s Time to Put Yourself First.

Decolonizing Boundaries. Reclaiming Your Voice.

Approach to Healing People-Pleasing Patterns

People-pleasing often stems from trauma, cultural expectations, or a fear of rejection. At Unbothered Psychotherapy & Wellness, I’ll help you:

  • Identify the roots of people-pleasing and unlearn survival patterns.

  • Develop assertiveness skills to speak up without fear.

  • Set boundaries that feel firm but compassionate.

  • Challenge guilt and self-doubt

  • Build emotional resilience to handle pushback with confidence.

You’re not here to shrink yourself—you’re here to take up space unapologetically.

Common Focus Areas

  • Boundary-Setting & Assertiveness Training

    Learn how to say no confidently and protect your energy.

    Communicate your needs clearly without fear of rejection.

  • Overcoming Guilt & Self-Doubt

    Reframe guilt as a natural response to change, not a reason to stop growing.

    Build habits that prioritize self-worth over approval.

  • Confidence Building

    Replace fear of confrontation with tools for calm, effective communication.

    Develop a mindset rooted in self-respect and clarity.

  • Healing from Codependency

    Untangle patterns of over-functioning in relationships.

    Build relationships rooted in mutual respect and balance.

What Healing Looks Like

  • Speaking up for yourself without guilt or anxiety.

  • Feeling respected and valued in your relationships.

  • Saying no without apology—and meaning it.

  • Knowing your worth and prioritizing your peace.

Ready to Stop Shrinking Yourself?

Frequently Asked Questions

 

  • People-pleasing often stems from a fear of rejection, childhood conditioning, or trauma. Therapy helps you identify the root cause and develop tools to feel more confident asserting your needs.

  • Yes! Therapy teaches you to reframe guilt as a natural response to unlearning old habits. With practice, you’ll replace guilt with confidence and learn to prioritize self-care without shame.

  • Assertiveness is about expressing your thoughts and needs respectfully while aggression disregards others’ feelings. Therapy helps you find that balance so you can speak up without fear.

  • We’ll practice boundary-setting strategies and plan for conversations to prepare you for pushback. Therapy also helps you build emotional resilience when facing resistance.

  • Absolutely. Assertiveness is a learned skill, and therapy provides the tools and support you need to build confidence step-by-step.