Post ID 802

Posted by on May 29, 2020

“You’ve got to know when to hold ‘em, Know when to fold ‘em, Know when to walk away, And know when to run . . .” Don Schlitz

Oh, the 8-Track memories! While Kenny Rogers wasn’t necessarily singing about boundaries, “The Gambler” popped into my head this morning as I thought about writing this part 2 of my Boundaries Blog. When the song fits, sing it! 

Last week in part 1 – 5 Cool Things about Boundaries – we covered why boundaries are great, why we don’t set them and what they are. Today, let’s get into the 3 steps of how to set and keep boundaries.

But first, I want to clarify that this advice is for your average, routine limit setting. If you happen to be in danger or experiencing abuse from someone, your first step is to remove yourself from harm and get help from a professional or trusted friend.  

3 Steps to Boundaries

1) RecognizeConsidering your feelings and needs, in what relationship or area of your life would you like to set a boundary? There are many ways to choose. For best results, you may want to start with an easier, nice-to-have or better-off boundary rather than a difficult or  long-overdue limit. 

You could try considering your desires as one way to choose. What would you like to increase/ introduce or decrease/release in your life? And what’s the boundary that you could set for more or less of what you want? For example, if you want to practice self-care more regularly, you could create a boundary with yourself to build a daily habit. Or if you want to feel less frustration with a friend’s negativity, you could set a limit on how you’ll respond to their criticism.

2) CommunicateDeveloping a script will help you define exactly what limit you want to put in place and how you will express that with yourself or others. Keep it kind and simple. “When you (boundary crossing behaviour), I feel (your feelings). Would you be willing to (your specific preferred response)? If not, I will (your intended response).” 

For example, with yourself you could prepare this script as a mental plan. “When I don’t allow myself an evening walk away from it all, I feel cranky and stressed. Would I be willing to ask my partner to watch the kids for an hour every day after supper so I can get out for some exercise and ‘me time’? If not, I will revisit the plan and try the next best idea to improve my daily self-care practice.”

Or try using the script to practice what you could say to another person. Whether you use it as a mental plan or choose to say it to the person is your choice. “When you speak negatively about work all the time, I feel drained and frustrated that you don’t do something to be happier at work, as you deserve so much more happiness. Would you be willing to stop complaining about your workload unless you genuinely want my help to change your situation? If not, I will change the topic of conversation or ultimately spend less time with you.”

It’s also important for you to remember that when you share your boundary needs, there is no need to explain or justify yourself. You are welcome to clarify, but don’t defend your choices. You could prepare a statement to repeat as many times as needed, that shuts down the other person’s attempts to debate about your boundary. 

“This is what I need to do to take care of myself. I’m happy to (how you will shift your boundary) if you (meet your stated request).” For example, “I need to set this boundary to take regular care of my emotional and energy levels. I’m happy to reciprocate so you have your own self-care time.”

“My decision to (your boundary choice) feels right to me and I’m not open to sharing more details about it.” Such as, “My decision to surround myself with more positive and helpful conversation is what I need right now, and I’m not able to share more details about why at the moment.” 

3) Maintain – If the other person is unable or unwilling to meet your request, the last step is to take care of you. Follow-through is an important part of boundary setting, otherwise you won’t move forward. You may wish to ease yourself into this step by starting with a gentle boundary that is easier for you to carry out, and then build up from there. If you’re having a hard time following through, remember this takes practice and the more you try, the better you’ll get at it.

So your maintenance plan is already stated in your above script: “If not, I will (your intended response).” For example “If not, I will change the topic of conversation or ultimately spend less time with you.”

There’s no judgment with how you proceed. It’s your choice to bend or change your own consequences. It’s also your choice about whether or not you follow through with your stated response. It’s interesting to note that by repeatedly not following through, it becomes you who is crossing your own boundaries. As you likely know, the only person you can control is yourself.  This is what it means when it is said that it’s nobody else’s job to respect your boundaries. It’s yours. 

So there you have it. Recognize – Communicate – Maintain. Whether you hold ‘em, fold’em, walk away or run from them, boundaries are like the “ace up your sleeve” in relationships. If you want to read more, I recommend Nancy Levin’s  book, “Setting Boundaries Will Set You Free”. Or if you prefer my personalized support, reach out to see how we could work together. I’m happy to help!

Post ID 796

Posted by on May 21, 2020

Boundaries make for great relationships.

If you’re feeling good, safe, expansive and happy about your social interactions, whether or not you know it, you’ve got your boundaries figured out. Keep it up!

And if you’re feeling bad, negative, hurt or stifled, even in just one tiny area of a relationship, keep reading. You may find that making small improvements to your limits will make all the difference to – having your needs met more often, living more aligned with your desires and enjoying better connections with others.

So if boundaries are so great, why do we struggle with them?

There are so many reasons, but typically we avoid them because of our fears about what others will think about us if we do; we’ve been conditioned to neglect our needs; we’re not up for the short-term discomfort of setting and maintaining them; or we just want to keep the peace.

Whatever the case, here are 5 cool reminders about boundaries . . .

1) A boundary is a limit you set to what you will or will not do, accept or tolerate from others.

Since you cannot control another person, it’s not about making them behave in a certain way, but about how you will take care of yourself if your requests are unfulfilled.

2) There are at least 6 areas for which you can set limits.

You may want to secure your: physical (body, personal space, time), emotional (feelings about yourself and others), mental (thoughts, beliefs, opinions), spiritual (meaning, purpose, connection to something greater), social (belonging, impact of others) or material (financial, property, belongings) resources. 

3) There are 3 levels of boundaries.

Your basic boundaries are your most essential, must-set, past due limits. Your better boundaries are those middle ones that will make life easier and more pleasant. Your bonus boundaries are the ones you’d love but that aren’t essential to your wellness. 

4) There are 3 steps to boundary setting.

You recognize your needs, feelings and limits, communicate your desires and plans about how you will take care of yourself and follow through according to how your requests are met. More on these next week!

5) A boundary can improve the relationship between yourself and the other person.

When you’re honest about your needs, the result is a more vulnerable and genuine connection. Not to mention, you want connections with people who want what’s best for you and who can grow together with you through this process. And you can support them with their boundaries too.

Next week, in part 2 of this blog, we’ll get into the ‘How Tos’ of boundaries. Meanwhile in preparation, start thinking about your interactions with other people in your life, especially the areas or situations that elicit ‘negative’ emotions. 

How might these be related to crossed boundaries?

Post ID 790

Posted by on May 14, 2020

“She decided to trust what she felt, to know what she knew, and to dare to imagine an unseen order where she might be free.” Glennon Doyle

Like so many others, I recently enjoyed Glennon Doyle’s latest book, “Untamed”. This was the first book of hers that I’ve read, and the promise of women’s empowerment drew me in. 

Part memoir and part personal growth book, she offers honest highlights from her recent life and helps readers share in her lessons learned. I was hooked from her prologue, ‘Cheetah’, which also cued her anecdotal and metaphorical writing style. This opening also introduced the powerful message of her book – the importance of accessing and trusting ourselves.

I cannot emulate her words, which I encourage you to read for yourself. Instead, I’ll share just a small part of her work to give you a sneak peek of her wisdom and inspire you to apply her advice to your own life, as I have done to mine with great success. 

4 Keys to Freedom

My favourite is ‘part 2’ of her book, where she shares her 4 keys to freedom. It especially rang true for me because it’s a similar approach to how I help women make, trust and follow through on decisions. 

Here’s a brief summary of how your emotions, intuition, imagination and courage – that you may have learned to hide to keep others comfortable – will help you return to who you are.

1) Feel It All – “Feelings are for Feeling”.

Feel everything, especially the painful emotions, rather than distracting or numbing from them. You can be free from the fear of feeling pain, if not from the pain itself. You can become the woman you’re meant to be next by venturing into the feelings you have now. 

2) Be Still and Know – “If you just stop doing, you’ll start knowing.”

Instead of looking to everyone and everything else for answers, look within yourself. Ask yourself the big questions in life, go within to where your Self, wisdom, intuition or God lives and await the subtle nudge toward your next right action. The more consistently, bravely and precisely you follow your ‘Knowing’, the more beautiful your life becomes. 

3) Dare to Imagine – “Perhaps imagination is not where we go to escape reality, but where we go to remember it.”

You must first imagine on the inside what you wish to create on the outside. If you feel discontent, it’s your imagination trying to get your attention by whispering ‘not this but that instead’. To honour your dreams, write them out for yourself answering: What is the truest, most beautiful story about my life that I could imagine?

4) Let It Burn – “We must be committed to holding on to nothing but the truth.”

If you want to create something new for yourself, you must be willing to release what is no longer true for you. It may feel ‘safer’ or ‘good enough’ to stay as you are, but you would lose everything that was meant to be and you are worth more than that. In doing so, you will be full of what is true for you in this moment – neither right nor wrong – and you can revise that with what’s more beautiful for you until infinity.

Which of these 4 keys will you practice to move closer to your most free and authentic life?

Freedom in Relationships

So what could this look like when practically applied? Yes, you can use these steps in all areas of your life. Let’s use the example of a challenging personal relationship that you’re not sure how to handle. 

  • Allow yourself to feel (express and release) your emotions about the relationship, whether you’re feeling sad, worried, guilty, angry or even loving.
  • Be still with yourself, go inward to that place within you where your true Self resides and await the nudge about your next step.
  • Imagine or write out your story about what the truest, most beautiful (not necessarily easiest or happiest) version of this relationship would be. Use this to inform your actions.
  • Begin to release what is no longer helpful to you in the relationship. Let go of the ‘could have beens’ to make space for the healthier version of the relationship. 

This works beyond relationships too. I’ve practiced all four keys to successfully navigate a stressful decision about where to live, and can assure you it works. It was a bonus to learn that I could follow this process myself, and my husband (the other person involved in the decision) could follow his own process, and together we came to a great resolution. 

So until you have a chance to read ‘Untamed’ if I’ve inspired you to do so, keep Glennon’s words at hand to help you be brave enough to set yourself free . . . 

“Breathe. Don’t panic and flee. Sink. Feel it all. Be still. Imagine. Let it Burn.”

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