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The Art of Setting Boundaries: Protecting Your Mental Sanctuary

Do you often feel overwhelmed by the demands and expectations of those around you? Are you tired of being taken advantage of or feeling like your needs and feelings don't matter? It's time to master the art of setting boundaries.

Boundaries are like invisible fences we put around ourselves to protect our mental, emotional, and physical wellbeing. Just as you wouldn't let just anyone into your home, you shouldn't let just anyone or anything into your personal space or mind and challenge you energy levels. Here's a guide on how to set, communicate, and preserve these boundaries effectively.

1. Understanding the Need for Boundaries

  • Personal Well-being: Setting boundaries ensures you have time and energy for yourself and your needs.

  • Mental Health: Boundaries prevent overwhelm, stress, and burnout.

  • Empowerment: They teach others how you want to be treated and empower you to take control of your life.

Types of Boundaries: A Deeper Dive with Examples

Boundaries act as personal guidelines, rules, or limits that a person establishes to determine how they will be treated, recognized, and valued by others. They stem from a deep understanding and respect for personal wants, needs, and experiences. Let's delve deeper into the different types of boundaries, complete with examples:

1. Physical Boundaries

Physical boundaries refer to personal space, touch, and your comfort level with physical closeness.


  • Personal Space: Everyone has a unique comfort zone for how close they allow others to approach them. For instance, while waiting in line at a store, you might step forward if someone behind you stands too close, signaling that they've entered your personal space.

  • Touch: Some people are comfortable with hugs and casual touches from acquaintances, while others prefer only close friends or family to touch them. If a coworker tends to pat you on the back and it makes you uncomfortable, your boundary might be to kindly ask them not to do that.

2. Emotional Boundaries

Emotional boundaries involve separating your feelings from someone else's and taking responsibility only for your own emotions. It's about protecting your emotional energy from being drained or overtaken by others.


  • Taking On Others' Emotions: If a friend is going through a tough time, it's essential to empathize without carrying their emotional burden. An emotional boundary might sound like, "I'm here to listen and support you, but I can't take on your pain."

  • Over-sharing: If someone constantly shares their life's intimate details, making you uncomfortable, you might set a boundary by gently saying, "I care about you, but I'm not equipped to handle these details. Perhaps speaking to a counselor could help?"

3. Mental Boundaries

Mental boundaries pertain to your thoughts, values, beliefs, and opinions. It's about respecting your own thoughts and opinions and not allowing others to easily sway or belittle them.


  • Unwanted Advice: You've decided to switch careers, and while discussing it with a friend, they aggressively push their opinion on what they think is "right" for you. A mental boundary here might be, "I value your perspective, but this is a personal decision I've made based on my feelings and needs."

  • Belittling Opinions: If someone often dismisses your viewpoints during discussions, a mental boundary could be: "I respect your perspective, and I expect the same respect for mine."

4. Time Boundaries

Time boundaries relate to how you use your time, ensuring you don’t feel spread too thin or taken advantage of.


  • Work-life Balance: If your boss constantly asks you to work late, eating into your personal or family time, you might establish a boundary by saying, "I'm dedicated to my job during regular hours, but I need to balance work with personal time."

  • Social Obligations: When a friend frequently expects you to hang out every weekend, and it starts to feel draining, a time boundary could be: "I value our time together, but I also need some weekends to recharge or attend to other commitments."

2. Boundaries Are Not Grudges or Angry Distancing

Boundaries are often misunderstood as a way of holding grudges or distancing oneself out of anger. But they're quite different:

Boundaries vs. Grudges

  • Boundaries are proactive measures, a way to communicate your needs and ensure your well-being. They come from a place of understanding oneself and what one needs to thrive. Should should be communicated as good as possible.

  • Grudges are reactive and stem from unresolved anger or resentment towards someone for past actions. They don't seek resolution or understanding; they often perpetuate negativity and block out or seek to marginalize.

Boundaries vs. Angry Distancing

  • Boundaries establish what behaviors or actions are acceptable and which ones aren't, aiming to create a healthy interaction space. Here, there is clear communication.

  • Angry distancing is a reactive move where someone distances themselves out of anger or resentment without clear communication or intent for resolution.

In essence, while boundaries are about self-preservation and creating healthy interactions, grudges and angry distancing are about unresolved emotions and can perpetuate a cycle of negativity.

3. How to Set Boundaries


Start by recognizing what makes you feel uncomfortable or stressed. What depletes your energy? These are signs that a boundary may be needed.

Be Specific

Instead of saying, "I need some space", try "I need an hour alone after work to unwind".

Prioritize Your Boundaries

Determine which boundaries are non-negotiable and which have some flexibility. For instance, attending a family event might be non-negotiable, but the duration you stay can be flexible.

4. Communicating Your Boundaries

Be Direct but Compassionate

Instead of beating around the bush, be clear. "I can't take on extra work this week" is straightforward and leaves little room for misinterpretation.

Use "I" Statements

This prevents the other person from becoming defensive. Instead of "You always dump tasks on me", try "I feel overwhelmed when I have too many tasks. Can we discuss this?"

Be Consistent

Consistency is key. If you waver or make exceptions all the time, people will not take your boundaries seriously.

5. What to Do When Boundaries Are Crossed

Stay Calm and Assertive

Getting angry or upset can cloud your message. Stay calm and reiterate your boundary.

Re-evaluate and Adjust

Perhaps your boundary was not clear enough, or maybe it needs tweaking. Reflect on why it was crossed and if there's something you can adjust.

6. Preserving Your Mental Health

Remember You're Not Responsible for Others' Reactions

You cannot control how others respond, only how you set and enforce your boundaries.

Seek Support

Sometimes, it's helpful to discuss your feelings with a therapist or trusted friend who can provide guidance and encouragement.

Practice Self-care

Setting boundaries is a form of self-care, but also make time for activities that rejuvenate your mind, body, and spirit.

Examples in Real Life:

  • At Work: If a coworker constantly interrupts your lunch break with work queries, you can say, "I use my lunchtime to recharge. Can we discuss this after my break?"

  • In Personal Relationships: If a friend often shares too much about their personal life, you might set a boundary by saying, "I'm here for you, but I'm feeling a bit overwhelmed. Can we talk about lighter topics right now?" It can equally be the other way round, someone seeks to know more than they are willing to share. In this case, its about insisting on mutual sharing or very limited sharing. It could be unsolicited advising. Here, its about understanding what the communication is about and expressing if you wanted just a therapeutic to understand your own thought lines.

Key Takeaways:

  • Boundaries are essential for personal well-being and mental health.

  • Boundaries are not about holding grudges or distancing out of anger.

  • Be clear, direct, and consistent in setting and communicating boundaries.

  • You're not responsible for how others react to your boundaries.

  • Adjust and re-evaluate your boundaries as needed.

  • Self-care is crucial; setting boundaries is one of the ways you care for yourself.

Setting boundaries isn't about pushing people away; it's about ensuring that you remain healthy, happy, and at peace with your surroundings. When done correctly, it can lead to improved relationships and a more balanced life.

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