Show notes
Welcome to another powerful episode of Sh!t That Goes On In Our Heads! This week, we’re talking about one of the most essential tools for mental well-being: setting boundaries, especially in the workplace. Our guest, Suzanne Culberg, aka The Nope Coach, shares raw truths, hard-earned wisdom, and real-life strategies for saying “no” without burning bridges, losing your mind, or being labeled "difficult."
🎉 Oh, and we’ve got some exciting news! We’re proud to be the 2024 People's Choice Podcast Award Winner for Health, the 2024 Women In Podcasting Best Mental Health Podcast, and we’ve hit over 1 million downloads. 🏆 THANK YOU to our awesome listeners!
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🧠 Mental Health Quote of the Episode
“Choose discomfort over resentment.” – Brené Brown (as echoed powerfully by Suzanne in this episode)
🎧 What This Episode is About
This episode dives into the messy middle of workplace boundaries, people-pleasing, and the societal pressure to say yes when we want to scream NO. Suzanne breaks down how to navigate awkward conversations with coworkers or managers, how to stop justifying your “no,” and how learning to honor your own needs can radically improve your mental health. 🌱
If you’re tired of overextending yourself or being the “yes person” at work and in life, Suzanne’s techniques and mindset shifts will help you reclaim your time, energy, and peace of mind. It’s real talk, full of laughs, strong language, and permission to start prioritizing yourself finally.
🌟 Meet Our Guest: Suzanne Culberg
Suzanne is a bold, brilliant boundary coach based in Sydney, Australia. She’s a Certified NLP Practitioner, Sacred Depths Coach, and author of The Beginning is Sht: An Unapologetic Weight Loss Memoir*. Her mission? Help women say “no” without guilt—and finally say “yes” to themselves.
Here’s what you need to know about Suzanne:
Lives with her husband and two awesome kids
Proud introvert and lover of all things sassy (especially T-shirts)
Fitness nerd with a Bachelor of Medical Science (Hons)
Diamond Dotz and fairy-smut fan 🤘
🔗 Find Suzanne here:
Website – https://www.suzanneculberg.com/
Instagram – https://www.instagram.com/suzanne_culberg/
Facebook – https://www.facebook.com/suzanneculberg
Podcast – https://www.suzanneculberg.com/the-nope-coach-podcast/
Newsletter – https://www.suzanneculberg.com/newsletter/
Book – https://mybook.to/suzanneculberg
🎯 Key Takeaways
Boundaries preserve relationships – A clear “no” can be a deep act of respect.
You don’t owe anyone an explanation – "No" is a full sentence.
Resentment is a red flag – If you're frustrated, a boundary is probably missing.
✅ Actionable Tips
Practice saying “No, thank you” without a reason. Then leave it there.
Next time a task feels overwhelming, ask: “What’s the priority?”
Designate one day this month just for you—no plans, no guilt, all recharge.
🕰️ Episode Chapters & Timestamps
[00:07:42] Suzanne’s Boundary-Setting Origin Story
[00:18:00] Saying “No” at Work Without Guilt
[00:23:13] Drama, Empathy & Emotional Overload
[00:34:57] Daily Self-Care & Saying Yes to Yourself
[00:39:28] What Suzanne Would Tell Her Younger Self
[00:42:29] Favorite Words, Pet Peeves & Humor
[00:43:30] Where to Find Suzanne & Final Thoughts
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