It might be helpful to re-read what you have written here op;
I don’t want her to feel unhappy
I don’t want her to feel sad or rejected
And I imagine you are wary of provoking more outbursts too.
I suspect that your relationship with your mother lies at the heart of why you are so afraid of making your child feel unhappy. You don’t want your dd to feel how your mum made or makes you feel.
But we are not here to protect our dc from difficult feelings op. We are here to help them
face and manage them.
You almost seem to have a degree of emotional dependency on your dd. If she is feeling ok then you are too. That is a big burden on her!
You are afraid of provoking intense or uncomfortable feelings in your teen and causing her short term distress. But it’s better to try and identify the important long term goal eg to prevent her being on her phone all night. If that makes her unhappy in the short term, too bad, because the long goal is more important.
If you impose a limit or boundary and say no, and then your dd kicks off, and she in turn provokes shouting or some sort of strong reaction from you, she gains a sense of power and control and she has succeeded in dumping the problem back on to you!
This is why it’s important to remain calm and keep your eye on the long term objective and ignore their protests in the meantime. You are the parent and you are doing what is best for them because you love them.
Phrases like “I love you too much to let you play on the phone all night” , or “I love you too much to allow you to go out to that party because your safety and your school work are more important” are useful,
I sympathise though because proper love isn’t easy and we’ve all given in from time to time. Parenting is not about pleasing your child or being their friend. It’s about guiding them to do the right thing and having the confidence in your own mind to say, “this long term goal is more important than any temporary discomfort you may feel when it’s implemented“.
It’s even more difficult when you are own your own, when they have SEN, and when your own parent caused you discomfort. So don’t blame yourself! It’s not your fault that those circumstances have collided in your home op! It’s obvious you are a conscientious parent who cares about their child.
As Michele Obama says; 75% of good parenting is about saying “no” and it is an uncomfortable place to be in sometimes. Especially when the rest of society that your child encounters is saying “yes”.
So I think we need good friends, adult validation, good inner self esteem to make those decisions with confidence; so it may be a good idea to get some help with that op from parenting groups, as you mentioned, or therapy.
Good luck 🌷