When I was little, I was taught that love is defined through sacrifice and service. You give everything to others and meet their needs first. You agree to any request that is made of you (unless it is unsafe or dangerous). You do not put yourself first, as tending to your own needs is inherently selfish.

As I lived the first part of my life following these rules, I gave without limits. I said yes when I meant no. I tried to be the “perfect” friend, daughter, wife and colleague by being accommodating, generous and helpful. I gave and I gave and I gave; and it led me to a place of resentment, exhaustion and burn-out. I was an empty shell and I had nothing left.

Over the last few years, I have been exploring the importance of establishing healthy boundaries. A boundary is most simply defined as what is ok and what is not ok for me. It is about understanding where I end and you begin. It is not about building walls or creating separation from other people; it is simply about establishing and maintaining respect.

As Dr. Brené Brown discovered through her decades of research, people with the strongest boundaries are the most compassionate: as true generosity cannot exist without them. When they say yes, it is a true yes. When they say no, it is a true no. In considering a request, Brené asks herself: “What boundaries need to be in place for me to stay in my integrity and make the most generous assumptions about you?” Empathy is not feeling for somebody it is feeling with them. Empathy offered, along with boundaries, is infinite and sustaining. If you have done your work, and set clear boundaries, you can tread water forever.

Not sure if you have weak boundaries? Here are a few of the tell-tale signs: sharing too much too soon; feeling responsible for other peoples happiness; possessing an inability to say no for fear of rejection and abandonment; having a weak sense of identity; basing how you feel about yourself on how others treat you; feeling disempowered and allowing others to make decisions for you. This can lead to feeling of total powerless and a victim mentality. A red flag for crossing your boundary is using the word “should”. For example, “I should let my sister borrow my car, as my dad expects me to.”  

There are two kinds of boundaries:

Physical: Protecting your body and your sense of personal space.

Emotional: Protecting your self-esteem and your ability to separate your feelings from another person’s feelings. An emotional boundary allows you to be impacted by other peoples thoughts, feelings, actions, while still maintaining your own unique beliefs, behaviours and sense of responsibility. 

The process of learning to set a boundary is iterative. You do not master it in one day. It takes time, patience and practice. It also requires a lot of courage. It is scary to say no. In our society, we are encouraged to worry about what other people think of us and we generally want everyone to like us. This mind set, however, comes with a hefty price.

To set a boundary, state it clearly, calmly and with with as few words as possible. Do not justify your response or apologize. You do not need to convince anyone of anything. It is important to remember that you are not responsible for how the other person reacts to you setting a boundary. Acknowledge their feelings but do not take them on. Brené Brown suggests choosing a mantra. She personally uses: “Choose discomfort over resentment.” A mantra reminds you that you are making a choice that is critical for you well-being – even if it it not easy. 

As I practice setting boundaries more and more in my own life, I am getting clearer on what I can give, while still remaining in my integrity. This feels really good. Learning to set boundaries is truly an act of love: both for myself and others. It is not easy work but it is important. I am committed to practicing this new skill set so I can continue to give with my whole heart for many years to come.