Our personal boundaries aren’t as obvious as a fence or a giant “no trespassing” sign, unfortunately. They’re more like invisible bubbles.
Even though personal boundaries can be challenging to navigate, setting and communicating them is essential for our health, well-being, and even our safety.
“Boundaries give a sense of agency over one’s physical space, body, and feelings,” says Jenn Kennedy, a licensed marriage and family therapist. “We all have limits, and boundaries communicate that line.”
Become a boundary setting boss
Have you ever felt out of place or exhausted because of someone else? Someone might’ve just crossed your boundary without knowing what it was.
Here’s how to draw your lines with confidence.
1. Be assertive
“If someone sets boundaries with assertiveness, it feels firm but kind to others,” Kennedy says. “If they push in too aggressive(ly), it feels harsh and punishing to others. Assertive language is clear and nonnegotiable, without blaming or threatening the recipient.”
You can be assertive by using “I statements.”
HOW TO USE I STATEMENTS I feel ____ when _____ because ____________________________.
What I need is ______________________________________________.
Belmont says, “I statements show confidence and good boundary setting by expressing thoughts, feelings, and opinions without worrying what others are thinking.”
2. Learn to say no
Even though it can be daunting to say, “No” is a complete sentence.
We might be hesitant to say no without offering more info, but it’s not necessary, adds Steven Reigns, a licensed marriage and family therapist. “Sometimes assertiveness isn’t needed for boundary setting as much as personal tolerance for being uncomfortable.”
You can say no without an explanation and without providing any emotional labor to the person you’re saying it to.
If someone asks for your number or to dance, you can absolutely just say no. If a co-worker asks you to cover their shift, you can also say no, without offering any excuse.
3. Safeguard your spaces
You can also set boundaries for your stuff, physical and emotional spaces, and your time and energy without necessarily announcing it, too.
The features on your tech devices offer some ways of doing this.
Savvy boundary safeguards
- Put private items in a locked drawer or box.
- Use a password-protected digital journal instead of a paper one.
- Schedule nonnegotiable alone time or time when you’re just doing your own thing.
- Use passwords, codes, or other security features on devices and tech accounts.
- Set a cut-off time for answering emails or texts.
- Use the “out of office” responder on email accounts when on vacation.
- Send verification of your time off days in advance.
- Temporarily delete email and messaging apps when you don’t want to be contacted.
- Use the Do Not Disturb feature on your phone and other devices.
- Make a promise to yourself not to respond to work messages or calls sent to personal accounts.
New research shows we should take time to tune out. One study reports that just the expectation that we should be available to answer work email during nonwork time frames can decrease our well-being and create conflict in our relationships. So set boundaries for work-life balance whenever you can.
Our tech spaces are also an increasing area of boundary-crossing concern in romantic partnerships. Technology has quickly paved the way for an invasion of privacy and control.
More than half of respondents in a recent survey reported that communication technology was used in their intimate relationships as a means to monitor or manipulate.
As an adult, you have the right to secure your personal tech and accounts and keep your messages private. Communicating boundaries with new partners about our digital devices is a habit we must all start developing.
4. Get assistance or support
Defining and asserting your boundaries can get even trickier if you or a loved one lives with mental illness, depression, anxiety, or a history of trauma.
“For example, a sexual assault survivor may have the boundary that they like to be asked before being touched,” Coats says. “Or an adult child of a person with narcissistor borderline tendencies may need to say ‘no’ more often to their parent to protect their own feelings.”
If you’re experiencing challenges with setting or asserting boundaries, or if someone is causing you difficulty by crossing them, never hesitate to reach out to a mental health professional.
How to recognize and honor other people’s boundaries
Having a traffic light to guide us in assessing boundaries would be helpful; however, we can tap into other ways of being mindful and not overstepping. It all comes down to communication and being aware of other people’s space.
Here are three beginner rules to follow.
1. Watch for cues
“Noting social cues is a great way to determine another’s boundaries,” Reigns says. “When talking with someone and they step back when you step forward, you’re being given information about their comfort level with closeness.”
Possible hints someone might want more space:
- avoiding eye contact
- turning away or sideways
- backing up
- limited conversation response
- excessive nodding or “uh-huh”-ing
- voice suddenly becomes higher-pitched
- nervous gestures like laughing, talking fast, or talking with hands
- folding arms or stiffening posture
2. Be inclusive of neurodiverse behaviors
Cues will be a little different for everyone. Also keep in mind that some people may use certain gestures all the time, may not provide cues, may have different cues, or may not pick up on the subtleties of your cues.
“Neurodiverse” is a newer term used to describe people who live with autism, are on the spectrum, or who have other developmental disabilities. Their social cues may be different from the norm, such as poor eye contact or difficulty starting a conversation.
Never underestimate the power of asking. You can inquire if a hug is OK or if you can ask a personal question.
Boundaries are here to help us
We can really think of setting boundaries as fortifying our relationships with others rather than building walls to keep people out. But boundaries do another important thing for us.
They can clue us in to behavior that might be harmful. Think about the front door to your home or apartment. If someone breaks it down, you know there’s a problem.
“Oftentimes, we push our instincts aside because we are convinced they are unreasonable, or we have been taught not to trust them,” Coats says. “But if something feels consistently uncomfortable or unsafe, it is a red flag that abuse may be a problem.”
If someone is repeatedly pushing or violating your boundaries, listen to your gut.
And to avoid being the one doing the boundary busting, Coats says, “Ask people in your life to be honest with you about if you are pushing any boundaries. This may feel scary, but it will most likely be met with appreciation and will mark you as a safe person to set boundaries with.”
Jennifer Chesak is a Nashville-based freelance book editor and writing instructor. She’s also an adventure, fitness, and health writer for several national publications. She earned her Master of Science in journalism from Northwestern’s Medill and is working on her first fiction novel, set in her native state of North Dakota.
This post originally appeared on Healthline, and can be viewed here.