Podcast Summary:

Take Out Therapy — The One Boundary That Will End Your Over Functioning; Therapy Tips For Empathic High Achievers
Host: Rebecca Hunter, MSW
Date: December 22, 2025

Episode Overview

In this bite-sized “mini session,” therapist and anxiety expert Rebecca Hunter, MSW, zeroes in on a common struggle for empathic high achievers: emotional exhaustion from over-functioning, over-giving, and constantly saying “yes.” The episode’s key message is simple and practical—using a single, well-crafted sentence as a boundary can protect your energy, prevent overwhelm, and keep you aligned with your own needs without guilt, drama, or conflict.

Key Discussion Points & Insights

1. Understanding Boundaries (02:00)

• Boundaries aren’t about telling other people what to do—they’re clarifying what you need for yourself.
• “Most people think a boundary has to be this big dramatic event, an announcement even. But I’m here to tell you that a boundary can be subtle but direct.” — Rebecca Hunter (04:02)

2. Why Over-Responding Leads to Burnout (01:35, 08:50)

• Emotional exhaustion commonly results from “over-responding” to life’s demands and jumping in with automatic, habitual reactions.
• The habit of always saying “yes,” helping, or engaging—without pausing to check in with yourself—is a primary cause of feeling overwhelmed.

3. The Power of the One-Sentence Boundary (05:11)

Rebecca introduces the concept of the “one sentence boundary,” a memorized line you can “keep in your pocket” for any moment you’re feeling stretched.

She offers two options:

• “I am not available for that right now.”
• “I’ll get back to you on that.”

Both statements are neutral, require no explanation, and give you breathing room.

Quote:
“These one sentence boundaries protect your emotional bandwidth without creating a bunch of conflict.” — Rebecca Hunter (06:30)

4. Practical Applications & Examples (07:00)

Rebecca offers scenarios when to use these boundaries:

• When someone wants to discuss a stressful or heavy topic, and you’re too drained.
• When someone asks you to take on another task at home or work.
• When expected to perform “emotional labor,” like untangling family problems, but you are already overwhelmed.

5. Why These Boundaries Work (09:25)

• By using these simple lines, you move from automatic, over-giving responses to intentional, self-aware choices.
• “Using a one sentence boundary shifts you from automatic over-giving to a very intentional response.” — Rebecca Hunter (09:46)
• “Because you need time and space sometimes to figure out how you want to spend your mental and emotional energy in your life.” — Rebecca Hunter (10:09)

6. Addressing the Guilt (06:40, 09:35)

• You don’t owe anyone an explanation for preserving your own bandwidth.
• These boundaries help you avoid conflict and take control without feeling guilty.

Notable Quotes & Memorable Moments

• “A boundary is always, always meant to serve you in your life according to what you need.” — Rebecca Hunter (04:30)
• “It’s necessary for you to say no. If you’re not good at saying it in the moment, these are two boundaries that will help you out quite a bit.” — Rebecca Hunter (06:47)
• “These boundaries will save you from overextending yourself, because I know you do that sometimes.” — Rebecca Hunter (08:10)
• “To preserve your own energy, it’s necessary for you to say no.” — Rebecca Hunter (06:49)

Actionable Takeaways

• Memorize Your One Sentence: Pick one statement (“I am not available for that right now” or “I’ll get back to you on that”) and practice using it.
• Pause Before Responding: These boundaries buy you precious time and protect your mental health.
• No Explanations Needed: Keep your boundary simple and direct; avoid over-justifying your “no.”

Important Timestamps

• Boundaries explained & why they matter: 02:00–04:30
• Rebecca introduces the “one sentence boundary”: 05:11
• Specific scenarios & examples: 07:00–08:30
• Building self-empowerment, not guilt: 09:25–10:09

Tone & Style

Rebecca’s approach is warm, compassionate, and practical—like advice from a skilled therapist who’s also a good friend. She acknowledges the “messy stuff,” normalizes feeling overloaded, and delivers actionable steps with empathy and wit.

This episode is perfect for empathic high achievers who want less chaos, more energy, and real strategies for saying “no”—without guilt, defensiveness, or drama. Rebecca’s therapy tip is simple but transformative: just one sentence can help you reclaim your peace.