“I feel stressed when my family expects me to attend every event, when I need personal time.”
“I’m always working late because I’m asked to take on extra tasks outside of my role.”
“I feel exhausted when I attend too many social events.”
Do any of the statements above sound familiar?
If so, you’re not alone! Many people struggle with balancing personal, professional, and social boundaries. This post will help you identify, set, and maintain healthy boundaries to improve your overall well-being.
Step 1: Awareness: Know your Boundaries
Personal boundaries are limits we set in relationships to maintain health and well-being through clear communication, self-awareness, and assertiveness. Feelings of discomfort, stress, or resentment are a sign that you need to set clearer boundaries, whether due to others overstepping or your own overcommitment.
Step 2: Clarity: What Boundary Setting Sounds Like
Be clear about your needs. Preserving your peace is power. You’re allowed to say “no.” Try writing out a few boundaries using clear, assertive language that communicates your needs without blaming or shaming others. Having these ready will help when situations arise.
Examples:
“I’m not available at that time.”
“Please don’t do that.”
“Thank you for inviting me, but I need some time for myself.”
“That doesn’t work for me.”
“Not at this time.”
“I’m not comfortable with this.”
Step 3: Communicate: What to Do and Say
Communicate your boundaries clearly and confidently. Consider who you need to talk to, the best time and method, and how to express your boundary kindly and firmly.
Example: “I’ve decided that I need to focus on my personal well-being, so I won’t be able to attend every family event this year. I hope you understand and support my decision.“
Tips to Try
Use confident body language
Face the person, make eye contact, and use a steady, appropriate volume and tone of voice
Be respectful
Be firm but avoid yelling, put-downs, or the silent treatment.
Plan Ahead
Before a difficult discussion, know what you want to say and how to say it.
Compromise
Consider the other person’s needs when appropriate. While not always necessary, compromise is part of healthy relationships.
Step 4: Stick to Your Boundaries
Uphold your boundaries with these strategies:
Check in with yourself
Periodically ask: “Am I honoring my own boundaries?
Be Consistent
Maintain boundaries, allowing rare and intentional exceptions.
Be prepared for pushback
Have a plan for handling resistance without giving in
Questions for maintaining health boundaries
What will I do if someone challenges or violates my boundary?
How can I remind myself that it’s okay to set boundaries for my own well-being?
What support do I need from others to maintain my boundaries?
Step 5: Reflect & Revise
Reflect on how your boundaries are working and whether they need modification.
Is this boundary still serving me?
Have I noticed positive changes since setting this boundary?
Do I need to communicate any new or updated boundaries?
Remember
Boundaries protect your emotional well-being and help you navigate relationships and obligations with clarity and confidence. Be kind to yourself as you practice setting and maintaining them.
Looking for additional guidance on boundaries?
Consider Care Navigation
Meet with a Care Navigator (virtual or in person) to develop a personalized plan for a healthy mind, body, and spirit. Your plan will be uniquely crafted to reflect your personal story, values, and experiences. By collaborating with your Care Navigator, you’ll create a customized strategy to help you become the best version of yourself.
