PDF guide
The Sentence Bank
Twenty-four real phrases for declining, deferring, and disagreeing, without over-explaining yourself.
In review with Carly
Disclaimer: I am not available for crisis calls. If you are in immediate distress please call 780-482-4357. If you are in danger right now, call 911. You can also call or text 988 any time. More crisis resources →
Free resources
Free Tools forPractisingYour Voice
Worksheets and plain-language guides for the moments when you know what you want to say and can't find the words.
How this page works
Nothing to hand over first.
Seven guides are on the way. The full list is below.
Everything on this page will be free to read and free to download. No email address and no sign-up. That matters to me, because asking you to trade your contact details for a guide about boundaries would be a strange way to start.
The first seven guides are written and in my review now. I check every line against how I actually work in session before anything goes up. When a guide is ready, you'll find it here.
And if one of these topics is where you're stuck today, you don't need to wait for a PDF. Bring it to a session and we'll work through it together.
Before it reaches you
Every guide is reviewed before it's published
Each guide is written for this practice, in the same voice you'll hear in session. Here's how one gets to this page.
It starts with a real question
The guides come from the questions I hear most. How do I say no without a paragraph of apology. What do I do when family pushes back.
I review every line
Nothing is published until I've checked it against how I actually work in session. That review is happening now, one guide at a time.
Then it's yours
Read it on the page or download the PDF, free. If it helps, pass it along to someone who needs it.
The library
The first seven guides
Every title below is real and on its way. Each card shows where that guide is right now. When one clears my review, its status becomes a download.
Saying no and speaking up
Practice card
Grounding when a conversation goes sideways
For the moment your chest tightens and the words disappear. Steady the body first, then find the sentence.
In review with Carly
Boundaries that stick
Plain-language explainer
What “boundaries” actually means
For when you're the one who keeps the peace. What a boundary is and what it isn't. And why holding one feels so uncomfortable at first.
In review with Carly
Worksheet
Boundaries with family
Space to plan the conversation before you have it, with scripts for the people who knew you before you had boundaries.
In review with Carly
Understanding the pattern
Plain-language explainer
Why you're so tired
The years of reading the room and keeping the peace, and what that scanning costs you. Expanded from the Speak Up Skills page.
In review with Carly
Plain-language explainer
The fawn response, explained
Why some people respond to tension by appeasing, and where that pattern comes from. It made sense once. It kept you safe.
In review with Carly
Starting therapy in Alberta
PDF guide
Therapy in Alberta, explained
What the different titles mean and how benefits coverage usually works. Plus the questions worth asking before you book anyone, including me.
In review with Carly
In the meantime
Together, we buildyour assertiveness muscle.
A worksheet is practice. A session is practice with someone in your corner. If any of these topics is where you're stuck, bring it to a consultation and we'll start there.
