Setting

boundaries

knowing where you end & others begin

@SHREYA
 WORKSHEET
BOUNDARY
A PSYCHOLOGICAL DEMARCATION THAT PROTECTS THE
INTEGRITY OF AN INDIVIDUAL OR GROUP OR THAT
HELPS THE PERSON OR GROUP SET REALISTIC LIMITS
ON PARTICIPATION IN A RELATIONSHIP OR ACTIVITY.

HEALTHY BOUNDARIES
LOOKS LIKE
KNOWS PERSONAL
VALUES OWN OPINIONS
WANTS & NEEDS AND CAN
DOES NOT COMPROMISE
COMMUNICATE THEM.
VALUES FOR OTHERS.
SAYING "NO" WITHOUT
SHARES PERSONAL
GUILT
INFORMATION IN
ACCEPTING WHEN
AND APPROPRIATE WAY.
OTHERS SAY NO

KEY ASPECTS
TO FOCUS
SELF AWARENESS & SELF COMPASSION

DEFINE YOUR EDGES - BOUNDARIES

PRACTICE ASSERTIVENESS
 WHAT TO SAY
SOME PHRASES TO INITIATE SETTING
BOUNDARIES
"I'M NOT COMFORTABLE WITH
THIS”
"PLEASE DON'T DO THAT”
"NOT AT THIS TIME”
“I CAN'T DO THAT FOR YOU”
"THIS DOESN'T WORK FOR ME”
“I’VE DECIDED NOT TO”
“THIS IS NOT ACCEPTABLE”
"I'M DRAWING THE LINE AT ___”
"I DON'T WANT TO DO THAT”

WHAT TO DO
SOME APPROACHES TO SET BOUNDARY
Use confident body language
Be respectful
Plan ahead
Compromise
 EXERCISE 1
SELF REFLECTION
QUESTIONS TO PONDER
1. Do you ever feel like you invest more than your return in relationships
with partners, family, friends, or even strangers?

2. Have you felt resentful, or that you are being taken advantage of ?

3.Have you felt a little bit annoyed all the time, or you might feel outright
mistreated?

4. Have you felt a sense of worry about the disapproval from others if you
were to choose to say no or do what’s right for you?
 Exercise 2
Journaling
Maintain a journal on occasions when your
boundaries were crossed, what you did, and Date:
whether or not your actions were successful. Week:

Reflections
Monday Tuesday (build
affirmations)

Wednesday Thursday

Friday Saturday Note

 EXERCISE 3 - PLAN AHEAD
PRACTICE SETTING BOUNDARIES
 EXERCISE 4
BEING ASSERTIVE

Assertiveness, a key skill

- means holding on to one's right and not violating others' rights
- refers to the ability to express your opinions positively and with
confidence
- helps you to better manage yourself, people and situations

1. PLANNING YOUR
RESPONSE AHEAD
Few starters:
Let me get back to you on that.
I need to check my calendar.
I have a schedule conflict.
I won’t be able to, I have plans.

3. ROLE PLAY OR
REHEARSE
2. Use positive self-talk
Practice the phrases
Build positive affirmations through
built out of the new
reflections from journaling.
perspectives with
someone you trust or
practice self talk
 Date:

Exercise 5
Self Care Planner
My Top Priorities

Goals for My Mind Goals for My Body