The Power of Saying No

Have you ever felt completely drained after saying yes to something you really didn’t want to do? Maybe it was an extra work project, a social event, or even a favour for a friend when you were already running on empty. That drained, depleted feeling? It’s not just in your head, it’s in your hormones, too.

Setting boundaries and saying no isn’t just about protecting your time; it’s about protecting your nervous system, managing stress, and ultimately supporting balanced hormones. And if you’re looking to live in alignment with your menstrual cycle, then boundaries are essential.

Boundaries, Stress & the Nervous System

When we constantly say yes to things that drain us, we activate our stress response. The body perceives overcommitment, emotional exhaustion, and lack of rest as a threat, triggering the release of cortisol (the stress hormone). Over time, chronically elevated cortisol levels can lead to hormonal imbalances, disrupting ovulation, progesterone production, and overall menstrual cycle health.

The nervous system plays a key role in this. When we’re stuck in a constant state of stress (fight or flight mode), the body prioritises survival over reproductive function. This can manifest as irregular cycles, worsened PMS symptoms, period pain, or even cycle-related burnout.

Boundaries = Hormonal Balance

When you set boundaries and say no to things that don’t serve you, you allow your body to shift into a state of rest and repair. This means:

• Lower cortisol levels

• Balanced oestrogen and progesterone

• Less PMS and period pain

• More stable moods and energy throughout your cycle

Boundaries literally help your body feel safe enough to function optimally.

Identifying Your Energy Givers & Drainers

A big part of my coaching is understanding what fuels you versus what depletes you. If you’re constantly engaging in activities, relationships, or habits that drain your energy, your hormones will feel the impact.

Here’s how to start:

1. Track Your Energy – Pay attention to how you feel after certain activities, interactions, or commitments. Do they leave you feeling energised or exhausted?

2. Make a List – Write down your energy drainers and energy givers.

3. Adjust Accordingly – Start saying no to the things that drain you and prioritising what gives you energy.

4. Align with Your Cycle – Your energy levels shift throughout your cycle. What feels good during your follicular phase might feel overwhelming in your luteal phase. Adjust your commitments accordingly.

Permission to Say No (Without the Guilt!)

Many of us struggle with saying no because we don’t want to disappoint others. But here’s the truth: Every time you say yes to something that drains you, you’re saying no to yourself, your well-being, and your hormonal health.

So, here’s your permission slip: You are allowed to say no. You are allowed to protect your energy. You are allowed to prioritise your hormonal health.

Ready to Support Your Hormones?

If you’re ready to take back control of your energy and your cycle, start by setting small, intentional boundaries. And if you want more support, my cyclical self-care tools and coaching are here to help. Trust me, your hormones will thank you!