A 6-week live and self paced online course for neurodivergent and AuDHD adults (diagnosed or not) who say yes when they mean no, then can't stop replaying it.
That half-second is what this course is about.
For a lot of AuDHD adults, saying no doesn't feel like a choice. It feels like a threat. Your nervous system has learned that disappointing someone is dangerous, and it acts accordingly before your brain has had a chance to weigh in.
So you agree to things. You rearrange yourself. You send the message that says "of course, no problem" and then spend the next two days in low-grade dread about the thing you just agreed to.
And on the occasions you do manage a no, the aftermath can be worse than the ask. The checking. The rereading. The slow-building certainty that you've damaged something. That you were too much, or not enough, or just fundamentally difficult.
There's also something else happening that most boundary courses don't touch. Many autistic adults feel the other person's disappointment before it has even arrived. Not imagined, not performed. Actually felt, in the body, in real time. Autistic people are not low-empathy. A lot of us are processing other people's emotional states intensely, sometimes more intensely than the other person is experiencing them. Which means saying no doesn't just trigger fear of rejection. It also triggers a flood of the other person's anticipated distress, landing on you as if it were your fault before you've said a word.
That's a specific and under-named reason why boundaries feel unbearable. And it compounds with rejection sensitivity in ways that can keep people stuck for years.
This is what the course addresses.
Not scripts. Not confidence tips. Not being told to "just communicate your needs."
“Alice understands what this feels like from the inside out. She brings depth, understanding and practical tools. You are in safe hands”Course Participant - Boundaries Without Guilt Course
This course is for you if:
You're neurodivergent, AuDHD, autistic, or ADHD, diagnosed or still working it out.You say yes when you mean no, and you feel the cost of it for days afterwards.
You've tried to set boundaries before and either couldn't follow through, or spent so long recovering from the conversation that it barely felt worth it.
You want to understand the pattern, not just manage it in the moment.
You're ready to do something different, even if you're not sure yet what that looks like.
This course is NOT for you if:
You're looking for one-to-one therapy. This is group coaching and education. It's powerful, but it isn't a substitute for individual therapeutic support.You want quick fixes or scripts to memorise without doing any of the inner work alongside them.
You're not open to looking at your own patterns, only at what other people are doing wrong.
You want to stay exactly where you are. This course will ask things of you. It does require a willingness to look honestly at how the spiral works in your own life..
“I understand what is happening now so much more clearly, and although it's going to take a lot more practice, I have the tools in place now to set limits without feeling guilty”Course Participant- Boundaries Without Guilt Course
Alice Bramhill - Interpersonal Psychotherapist, Accredited Coach & Mental Health Nurse of 30 Years
About me
I'm a registered mental health nurse and interpersonal psychotherapist coach. I was diagnosed ADHD at 47 and autistic at 50.
I spent a very long time saying yes to things I didn't want, and resenting everyone in the room for it. I've sat with the three-day dread after a no that the other person didn't even register. I know what it's like to have a nervous system that reads disappointment as danger.
I also know the clinical frameworks. Attachment theory, transactional analysis, interpersonal psychotherapy, nervous system regulation. This course uses all of them, because understanding the mechanism is part of what makes the change possible.
All calls are recorded, so if you miss one, you're not behind.
Each week includes a pre-recorded teaching video and a workbook to work through between sessions.
You'll have access to a private Slack community throughout, so you're not sitting with things on your own between calls.
Week 1: Understanding the Spiral
Rejection sensitivity isn't a personality flaw. It's a nervous system response, shaped by years of being corrected, misread, and told your reactions were too much. For many autistic adults there's a second layer running alongside it: an empathic processing that picks up the other person's emotional state in real time, sometimes before the other person has registered it themselves. Both of these things are firing before you've even decided what to say. This week we map what the spiral looks like for you, what starts it, how fast it moves, and where it tends to land.
Week 2: Shame and the Spiral
Shame is what keeps the spiral going after the original trigger has passed. This week we look at where it came from, how it operates differently from guilt, and why it attaches so specifically to the act of having needs in the first place. Understanding this is not a detour from the boundary work. It is the boundary work.
Week 3: The Drama Triangle
A lot of AuDHD adults find themselves cycling through the same relational patterns regardless of who they're with. The drama triangle, Rescuer, Persecutor, Victim, explains why. We look at which position your RSD tends to pull you toward, how shame keeps you locked in, and what stepping out of the triangle actually requires.
Week 4: Before the No
The regulation piece. Because you cannot think clearly from a dysregulated nervous system, and most boundary teaching skips straight past this. This week is about building the pause between trigger and response, and the tools that make that pause possible
Week 5: Saying It and Surviving the Spike
The moment itself, and the spike that tends to follow. This is where shame floods in hardest. The second you hold the boundary, your system reads it as evidence that you're difficult, too much, a problem. We look at what to do with that flood instead of reversing the boundary to make it stop.
Week 6: Staying Safe Afterwards
The rumination. Why the spiral often intensifies after the conversation has ended. The difference between guilt, which says I did something wrong, and shame, which says I am something wrong, and why only one of those needs repairing. What genuine repair looks like, and how to tell it apart from RSD-driven over-apologising.
Only 20 Spaces Available.
£247 GBP / £123.50 x 2
What's included:Six live group calls Wednesdays 12 midday (all recorded)
Six pre-recorded teaching videos
Six workbooks
Private Slack community
Lifetime access to all recordings and materials
Three months access to Deep Feelers Substack community following the course,
which includes monthly calls, EFT sessions & Body Doubling