SETTING PERSONAL BOUNDARIES: A Primer for Healthier Relationships

SETTING PERSONAL BOUNDARIES: A Primer for Healthier Relationships

by | Apr 15, 2020 | ADD - ADHD, Attitude, Perspective, Relationships, Self-Care

SUMMARY: There is a delicate balance between taking care of yourself and the giving of self that is integral to any real relationship with another person. Whether it is your partner, family of origin, friends, co-workers or children, relationships require certain boundaries to stay healthy. Learn to recognize and respect yours.

Boundaries are Limits that YOU Have and Will Not Cross

Personal boundaries are internal limits. They may not be obvious to you, but they exist and influence your actions. Boundaries are important and should be recognized and appreciated. Most of our boundaries are healthy, and to ignore them is detrimental to our physical, mental, emotional or spiritual well being.  Such limits are developed for many reasons, and stem from different sources which may include:

  • Family or moral values
  • Ethical principles
  • Self-knowledge and an understanding of your personal needs
  • Awareness of the consequences of going beyond these boundaries

Boundaries are Limits that Others May Not Cross:

  • Violence, physical or mental cruelty
  • Insulting behavior (vs. supportive behavior):            

“MAKE-WRONGS” – Turn your comments, ideas or thoughts into negative feedback, often subtly and insidiously: 
Example:  
You say: “I lost 5 pounds this week.”                                                          
Make-wrong response: “Great, but how are you doing on the 50 pounds you still have to lose?”
Supportive response: “That’s terrific!  I know this is tough and I’ll help in any way I can!”                       

“PUT-DOWNS” – Convey a lack of faith in your ability to do something and/or to do it correctly:
Example: 
You say: “I’ll finish the project this evening.”                             
Make-wrong/Put-down response: “Sure, like you said you would yesterday?”
Supportive response: “Okay, but if you forget, do you want me to remind you?”

GLOBAL COMMENTS/CRITICISMS – Turns previous disappointments into general character statements that trap, hurt and prevent moving forward in a relationship:           
Examples:  
”You never get anything done.”                                                                                                          
“You always do that!”                                                                                                                          
“It’s always what you want!”  

Pushing The Limits

     Sometimes, the personal boundaries we set are overly protective and limiting.  This is not healthy. While they serve a purpose, they keep us from reaching for a higher rung. We are comfortable where we are, and unwilling to make the effort (emotional, physical, intellectual, etc.) to push our limits and risk the possibility of growth – or failure.

     Personal boundaries are meant to protect our values, not to stifle our growth. Limits imposed from fear are often cages. Beliefs should be looked at from a position of honesty and humility: 

“Am I a better person because of my internal limits or am I protecting myself from the challenges of self-growth or the intimacy of a relationship?”  

Personal Limits Include:

SPACE – Physical, emotional, thoughts… Everyone needs some privacy.  We have a right to private thoughts and solitary activities.

  • Not sharing everything doesn’t mean a lack of trust in another person, nor does it mean you’re cutting the other person out of your life (or being cut out of his or her life).
  • If you feel compelled to always be with others, question why… What is it about your own company that is so unappealing?  If you are just bored, develop some interests!  You can’t always count on others, but you are always around, so learn to enjoy – and appreciate – yourself. Do you need others to constantly validate you?  What can you do to build your sense of self-worth and learn to respect your wonderful, unique self?
  • Be together, but separate – practice parallel play.
  • Some people are more extroverted, in the sense that they get energy from being with others, while some are more introverted, and recharge by doing solitary activities or having ‘quiet time.’ It can be helpful to know what you – and your partner – need.

TIME – There is rarely enough time in our lives to do everything we would like to do, let alone everything others want us to do.  Give yourself permission to take time… to make time… for self-care: quiet time, sleep, relaxation, healthy eating, grooming, personal interests or hobbies, enjoyable activities, etc. 

  • Interfering with or intruding on this time is actually counter-productive and can even be detrimental to productivity.
  • It’s easy to criticize someone for “doing nothing” when there’s much left undone, but time to unwind is NOT selfish or do-nothing time. It helps us to decompress, recharge and build up the ability to attack projects, go places or just “do something.” 
  • There can be justification in expressing concern at “too much” personal time.  If both partners agree there is an excess of time spent “vegetating,” then provisions should be made to SCHEDULE certain activities at specified times.  This avoids conflict as to what was agreed upon. 
  • Scheduling also allows the person taking personal time to do so without guilt, but since the “assigned” personal time isn’t open-ended, scheduling it helps to limit over-indulgence.  Guilt-free personal time is also an excellent reward/incentive for accomplishing scheduled Task-Appointments. See “The Task-Appointment.”
  • When working, interruptions will slow you down and destroy the ‘flow.’ Some estimates say it takes an average of 26 minutes to get back on track, and that’s if you don’t get distracted by something else! And it is even more frustrating if it took major effort to get activated in the first place. You have a right to minimize interruptions – especially when you are working at a task that requires concentrated effort. If possible, turn off the computer and phone notifications for a set time. Let others know you’ll be in temporary seclusion. Consider a phone message that tells others when you will, once again, be available. Put a sign or count-down timer on your desk or office door that says when you will be free (people are more likely to wait if they have a specific time when they can speak to you).
  • Learn to say ‘NO” so you have more time to say “YES” to what really matters. Our time banks are limited, and everything you do is a withdrawal. So, choose wisely. Decide what is important and set your boundaries accordingly.

PERSONAL GOALS, DREAMS, and INTERESTS – We all need dreams to strive and hope for, but it’s important to objectively evaluate them, discard the unrealistic and work towards actually achieving goals that are truly meaningful.  See “How to Accomplish Goals.”   We also need to accept and enjoy our interests without judging them according to someone else’s barometer.

  • Expressing realistic concern about another’s goals or desires is okay, as long it’s done constructively.
  • To be critical in a negative way (“make-wrongs” or “put-downs”) of another’s goals and desires is to take away something precious from that person.  The same is true for being totally non-supportive. 
  • If your needs strongly conflict with another’s goal (e.g., your partner wants to buy a vacation home and you don’t want the stress, financial outlay and additional demands on your time), you can still express an understanding of the need, even if you are not supportive of the action. Perhaps you can both work out some compromise, such as buying into a time-share. 
  • The reverse is also true. We can be supportive without fully understanding another’s dreams.  Sometimes we haven’t a clue as to why something is important for someone else (e.g., running a marathon), but we can still support them in their quest.
  • Be careful that you don’t impose your dreams, or interests, on others. If you want to go bird-watching and your friends find it boring, it is unfair to force them to join you. However, don’t give up your interest, just find others who share it. Or suggest that while you birdwatch, your friend can use the time for his photography hobby, so you are both doing what you enjoy.
  • Don’t allow others to impose their interests on you. You can decline to share an activity and still be a good friend.  You can appreciate that your spouse likes to watch sports on TV but choose to watch your favorite sitcom in another room.  Not wanting to watch the news or go to an opera doesn’t mean you are superficial. (Beware the hidden make-wrong!)
  • If you know something will be difficult for the other person, even if you don’t think it should be, accept their limitations (real or perceived) and lend your moral support, without being controlling, indirectly insulting or withdrawing.

Limits Must Be Communicated

  • Know and understand your own limits. It is unreasonable to expect compliance or understanding from others if you’re not clear on your own needs.     
  • Make sure others know your limits before you criticize them for going too far, or not far enough. It is unfair to expect something of someone else unless you’ve clearly explained to them what it is you want or need. Too often we get upset with someone because we think they should just know what we want, need, etc.
  • Relationships consist of more than one person. While it is important to get what you need and to strive for what you want, it’s unhealthy (to a relationship) not to also take into account the other person’s needs and wants.
  • Reclarify as needed. Sometimes we think we said something or made something clear and the other person says we didn’t. Instead of accusing the other, accept that either one of you may be responsible for the misunderstanding and restate your needs and expectations. Remember that conversations disappear, and no one is to blame. Communication is critical. And it always helps to write down things that you want to remember, and if they relate to an event, put them on a calendar and set an alarm!
  • Ask for feedback. To be sure major points are understood and to avoid miscommunication, ask the other person to tell you what they’ve heard, and what they think you mean. (Ask nicely, not with an attitude.)
  • Be flexible. Boundaries can be expanded at times. Stay somewhat flexible and try to see things from the other’s point of view without losing your integrity or perspective.

Examples:
If your partner is ill or “down,” you may do more than your share of chores or provide greater emotional support.

A well-meaning grandparent may be allowed to ask questions or do certain things that you wouldn’t permit someone else. (But even here, there should be a limit!)

You may allow a partner or a good friend certain intimacies or criticisms you wouldn’t accept from an acquaintance.

Formulate Consequences for Overstepped Boundaries

  • Calmly state the situation (the other person may not have realized they were pushing your limits).
  • Reinforce your boundaries when they are, or might be, violated.
  • Graciously refuse to accept an over-the-boundary situation. Getting angry, depressed or belligerent doesn’t make it easier for you or the other person. 
  • Allow the other person a backdoor; an easy way to change their mind or offer a compromise that realistically works for you. 

Examples:
Employer:  “I need this report by 9am.”
Response:  “You may have forgotten, but when we met yesterday, I explained that I had to leave early today.  You said it was okay.  It’s impossible for me to cancel my plans at this point, but I can either prepare the report when I come in tomorrow and have it by noon, or give the data to Nancy so that she can prepare the report.”

Spouse:    “Honey, I’m watching the playoffs… can you please keep the kids quiet?”   
Response:  “We agreed that you take care of the children on Sunday afternoons so I can work on my thesis.  I know you really want to see the game, so I can take them to the park now, but if I do, you’ll have to take care of dinner and putting them to bed so I can complete the section I’m working on.”

Partner: “Are you ever going to get that ‘A’ project finished? 
Response: “I certainly hope so.  However, I’m also juggling the ‘B’, ‘C’ and ‘D’ projects.  If you can take over the ‘C’ project, I shouldn’t have any difficulty completing the other three on schedule.”

Child: “Mom – you didn’t wash my team jersey!  You’re in charge of doing the laundry!  I need it by 4:00, so wash it now!”
Response: “Everyone in this family is old enough to be responsible for putting their clothes in the laundry hamper. You know that. Since you left the jersey on the floor in your room, it wasn’t washed when I did the family laundry. If you want to wear a clean jersey to team practice, you’ll just have to wash it yourself.  If you’re not sure how to do that, I’ll be happy to answer your questions, but I won’t do it for you.”

Child: “I’ve had it with doing chores around here.  I’m not your slave! You take out the garbage yourself.”
Response: “I won’t force you to take out the garbage.  I know it’s not very appealing, but everyone has responsibilities. Since you don’t want to do your share of what must be done, I’ll have to work harder.  So, I won’t have the energy or time to take you to dance class on Thursday.  It’s your choice.”

Recognizing and reinforcing boundaries makes for more powerful
and healthier relationships.

Not So Much Holiday Cheer? Coach Yourself to Cope!

Not So Much Holiday Cheer? Coach Yourself to Cope!

by | Dec 14, 2017 | ADD - ADHD, Attitude, Perspective, Productivity, Relationships, Self-Care, Self-coaching

Tips to Conquer Holiday Anxiety Disorder

Magical holidays? Not for everyone. We’re supposed to feel festive… energetic… excited! We’re supposed to look forward to the New Year with anticipation and, well, happiness – it is ‘Happy New Year,’ right?  So, why does this time of year create so much stress and anxiety? Why are so many people exhausted, even depressed under their cheery façades?

Since the first step in working through a problem is to recognize, define and accept it, let’s face it – the holiday season CAN be fun, but it can also be incredibly challenging. Especially this year, with the intense political discord and the many natural disasters. So give yourself a break!

Sure, there are tons of positive things about the holidays, including the window displays, the festivity, the spirituality and the family bonding. But there are also tons of stressors, like the time and effort of preparing for family gatherings, parties, travel arrangements, shopping, the additional expenses, rush to complete work projects, etc.

First it’s the Thanksgiving gathering (if you have people with whom you gather, and if you don’t, you might feel a sense of isolation). Having people over, for the somewhat disorganized, can be a time-consuming quagmire. It isn’t just the meal prep; it’s clearing the paper clutter off the dining table and finding hiding spots for the various piles of stuff. And the traveling doesn’t help – especially if stuck in holiday traffic (I admit it; I’ve skipped family events to avoid a two-hour traffic jam).

Thanksgiving Day immediately segues into the holiday buying frenzy, with its extra expenses and the stress of gift-buying, magnified by the pressure of getting those perfect bargains during Black Friday and Cyber Monday (now week-long, or longer, events). This is further complicated by the anxiety caused by FOMO – fear of missing out, whether it’s the sale of the century or that special party invite. Who has invited you where (and who hasn’t)? How should you reciprocate? What should you wear? And woe if you’ve gained or lost weight and don’t feel attractive in the holiday clothes you have! Even the lack of sunlight can darken the mood of people with a degree of SAD (seasonal affective disorder).

Then there are the interpersonal issues.  Whether it’s home for the holidays and dealing with complicated family relationships, or the feelings of loss when you think about missing loved ones or the lack of a significant other with whom to share a New Year’s kiss. There is also the double-edged pleasure of having children home from school, especially if you still have to work. And magnify the difficulty if you have children who get easily overwhelmed or overly excited by a disruption of their routine.

On a more subtle note, there’s a sense of judgement. The year is about to end, and what have you accomplished? Sometimes it’s external evaluations at work, which may, or may not, include raises and bonuses. But often it’s an internal sense of “I planned to do more…“. Unfortunately, we tend to dwell more on what we didn’t do than celebrate everything we did accomplish. Like a birthday, the upcoming New Year is a passage, and an opportunity (welcome or not) to pause and look at where we are in life.

I can go on, but now that it’s really clear you have valid reasons to feel Holiday Anxiety Disorder, let’s switch to what we can do differently to have a better, more fulfilling holiday season.

Let Go of the ‘Shoulds’

Many of us dwell in a mental world of how things should be. Relationships are warm, fuzzy and supportive. Money is not a concern. We’re easily able to leap tall buildings, which represents any obstacle, whether preparing a holiday meal or completing a work project early and under budget. Our children are always a joy, and our parents are never a problem. Realistically, we know that’s ridiculous. But there’s a part of us that wants it to be that way, and thinks it should be that way. Until we embrace imperfection and still delight in ourselves and others – despite our failings, and theirs – we’re doomed to feel like failures.

Practice Intentional Rejuvenation

Schedule in ‘ME’ time. Consider it as My Energy; time to recharge. It might mean a massage, distraction-free time to read, draw, play the guitar or go for a walk – whatever recharges your sense of self, so you’ll have more to give to others. If you spend too much time alone, working or taking care of your family, plan get-togethers with friends. Let go of the guilt that comes from having too little time to get things done or take care of others, so you give even less to yourself. As the airlines say, ‘put the oxygen mask on yourself before you worry about others.’ Keep in mind that self-care is not the same as ME time. Things like going to the gym are important for self-care, but there aren’t ME time, unless you love going to the gym!

Put Your Health First

Alas, that includes getting enough sleep, eating right, staying hydrated and exercising. These are all critical for real self-care. They take effort, but the payoff is that you’ll have more energy, and feel a lot less stressed. And for those of us with ADHD, depression or anxiety, these have proven, brain-based benefits. Studies show that spending some time in nature, even in winter, helps positivity. Get outside, even if it’s cold. Use natural daylight bulbs. And consider appropriate supplements, like Vitamin D and Omega-3.

Give Yourself Permission 

It’s okay to decline an invitation. It’s okay to serve fewer choices at a meal or have less elaborate holiday decorations. And it’s okay to ask for help.

Set Limits

This might be the dollar amount or the number of gifts you’ll purchase. It might mean how much time you’ll spend shopping (maybe the online purchase isn’t as perfect as something you’d pick out in a store, but it’s a lot easier!). Also, consider how you can say no to unacceptable behavior, whether from a child, friend or family member. This also applies to work. Learn to say NO to yourself! Perfectionism destroys productivity. Be realistic in terms of what you can accomplish in a given time, and what you can’t. Have clear priorities and learn to self-advocate.

Journal

Write down your frustrations – it’s better than taking them out on others, or yourself. Keep a gratitude journal to remind yourself of what you have, and what you’ve done.  Keep a list of what you can do differently next year, and a reminder of what you’ve done that works.  (Don’t count on remembering anything, although do try to remember where you keep your Journal and lists!)

Pause – Breathe – Appreciate

Life is a collection of moments, so capture those moments by being truly present. Mindfulness is a way of staying centered, and when we’re centered in the moment we can’t be disappointed by the past or anxious about the future.

Expect Breakdowns 

It’s extremely rare when everything works as planned. Stuff happens. Being flexible and building in the expectation that there will be occasional breakdowns and meltdowns makes it easier to deal with them when they (inevitably) happen, and increases the likelihood that your holidays will be successful!

Focus on the Positive

In my 7-Step PowerPlan to Success™, Step 3 is ‘Believe in Possibility, and that you always have the Power of Choice.’  When you truly believe that you will have a wonderful, fulfilling holiday season, and that the upcoming year will be your best one yet, you dramatically increase the likelihood it will be. Positive thinking is critical to successful action. How we think absolutely affects what we attract in our lives. 

Plan for Success

A positive attitude is essential, but achieving goals is more likely when there’s also a plan in place. It’s helpful to have clarity as to goals and priorities, and the steps you’ll take to reach them, whether it’s planning for December 25th, New Year’s Eve or the upcoming year. If you need help with your Success Plan, let me know!

Have the Happiest of Holidays!!!   
What are your tips to conquer Holiday Anxiety Disorder?  I’d love to see them, so share them on my blog.

This article may be reposted, only with the following attribution:

Written by Susan Lasky, Productivity, ADD/ADHD, Executive Function & Organization Coach. Susan Lasky Productivity Solutions, www.SusanLasky.com.  Used with permission.