In our relationships and day-to-day lives, boundaries are crucial. Boundaries help protect your emotional and physical space, enabling you to interact with others in a way that’s respectful, healthy, and balanced. Without healthy boundaries, you may feel overwhelmed, taken advantage of, or even disconnected from your own needs and desires.
Setting clear internal and external boundaries is an essential skill that many of us didn’t learn growing up, but it is definitely possible to develop and strengthen them through therapy.
What Are Boundaries?
Boundaries are the limits you set to protect yourself from feeling overwhelmed or disrespected. They define what you’re comfortable with and what you’re not, and they help you maintain a sense of control and self-respect in relationships.
Boundaries come in two main types:
- External boundaries refer to how you interact with the world and the people around you. These are the physical, emotional and sexual limits you set with others.
- Internal boundaries involve how you manage your thoughts, feelings, and behaviours. These boundaries help you stay true to yourself and maintain your sense of self-worth, even when external pressures arise.
Physical Boundaries
Your physical boundaries are the limits you set around your personal space and body. These might include how close you let people get to you, what kind of touch you’re comfortable with, or how you protect your personal property.
When physical boundaries are violated, you may feel uncomfortable, unsafe, or even violated. It’s important to learn to assert your physical boundaries clearly, so that others know how to treat you with respect and care.
In therapy, we can help you explore any challenges you face around physical boundaries, such as difficulty asserting yourself, feeling overwhelmed by physical touch, or being unsure of when to say “no.” We can help you gain the confidence and tools to enforce your personal space and advocate for your physical well-being.
Emotional Boundaries
Emotional boundaries are about protecting your feelings and emotional health. These boundaries allow you to separate your emotions from those of others, preventing you from taking on the emotional burdens of those around you. Healthy emotional boundaries help you protect your mental health and avoid feeling overwhelmed by other people’s emotions.
Without emotional boundaries, you might feel responsible for the feelings of others, leading to stress, burnout, or resentment. In therapy, we can help you become more aware of your emotional limits and teach you how to maintain emotional distance when needed. You’ll learn how to say no without feeling guilty, how to avoid overextending yourself, and how to prioritize your own emotional well-being.
Sexual Boundaries
Sexual boundaries are the limits you set in sexual relationships. These boundaries cover physical touch, intimacy, and consent. Respecting sexual boundaries means ensuring that any sexual interaction is mutually agreed upon, comfortable, and enjoyable for both parties involved.
Unfortunately, many people struggle to establish or maintain sexual boundaries, which can lead to unhealthy or even abusive situations. In therapy, we can help you explore your comfort levels with intimacy and sexuality, giving you the tools to communicate your desires and limits clearly and respectfully. You’ll also learn to recognise when your boundaries are being crossed and how to protect your sexual well-being.
How We Help You Set and Maintain Boundaries:
- Self-Awareness: Therapy helps you understand where your boundaries have been challenged or violated in the past. We’ll explore how your family, upbringing, or past relationships may have influenced your ability to set healthy limits.
- Learning to Assert Yourself: In therapy, you’ll learn how to express your needs and limits without guilt or fear. This can help you feel more confident in standing up for yourself in different situations.
- Healing from Boundary Violations: If you’ve experienced trauma or have been in relationships where your boundaries were ignored or violated, therapy can help you heal. You’ll process the emotional impact and learn how to rebuild your strong inner core.
- Practical Skills: In therapy we’ll provide practical tools to help you set and communicate your boundaries clearly. We can do role-plays where you can practice saying no, learn to manage uncomfortable situations, and protect yourself in a way that aligns with your needs and values.
- Building Healthy Relationships: Learning to set boundaries allows you to engage in more balanced, respectful relationships. You’ll gain the skills to create space for both your needs and the needs of others, building more fulfilling connections.
Why Boundaries Matter
Boundaries are not just about saying no—they’re about saying yes to yourself. If you’re ready to learn how to set and maintain healthy boundaries, reach out today. Let’s work together to help you take control of your personal space, your emotional well-being, and your relationships.
