E110 | How to Say No Without Guilt – Without Shutting Down the Relationship | Dr. Jen Fry

Wish you could say “no” without guilt — and without shutting down the relationship? In this powerful episode, continuing our theme on handling conflict and anger well (see episodes #104, #105, #106 & #109, in case you missed them), we’re joined by Dr. Jen Fry — conflict literacy expert, TEDx speaker, and author of I Said No: How to Have a Backbone and Boundaries Without Being a Jerk. Jen helps people navigate emotionally loaded situations — from the workplace to home — without blowing up, backing down, or burning bridges. Whether you’re facing a toxic boss, managing team tension, or trying to speak up without disconnecting from people you care about, this conversation is packed with tools to help you say what needs to be said, in a way that protects both your peace and the relationship.⏱️ EPISODE HIGHLIGHTS (TIMESTAMPS) 00:00 | Welcome & why this topic matters01:42 | Jen’s book “I Said No” – the real story behind it04:08 | Conflict as a mirror: what it shows us about ourselves07:30 | The cost of avoiding hard conversations10:15 | When someone explodes — or shuts down14:55 | Power dynamics, emotional safety & silence19:40 | Scripts for setting boundaries without shame24:22 | Saying no without being a jerk28:10 | “You’re too much”: how to respond with clarity32:50 | Tough talks in leadership and friendship38:15 | From rupture to repair: handling emotional friction44:05 | Conflict vs. disconnection — there’s a difference48:22 | Jen’s final word: courage, clarity & connection✅ NEXT STEPS 📍 Connect with Dr. Jen Fry– Website: https://jenfrytalks.com– Book: https://jenfrytalks.com/book– Instagram: https://www.instagram.com/jenfrytalks– Twitter/X: https://twitter.com/jenfrytalks– Facebook: https://www.facebook.com/jenfrytalks– YouTube: https://www.youtube.com/@jenfrytalks 🎧 Listen to More from The 4 Habits:– YouTube: https://www.youtube.com/@The4Habits– Spotify:https://open.spotify.com/show/0fWvVbnNNhh9jodRYGG1O1– FREE Quiz: http://the4habitsquiz.scoreapp.com– Course:https://learn.the4habits.com/courses/rq-blueprint-for-healthy-relationships– Book: https://the4habits.com/book/– Suggest a guest: [email protected]#SayNoWithoutGuilt #ConflictResolution #HealthyBoundaries#WorkplaceRelationships #EmotionalSafety #ToughConversations #PersonalGrowth #The4HabitsPod #JenFry #HealthyRelationships