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Emotional Boundaries You Can Use Today

In our fast-paced and demanding world, setting emotional boundaries has become more crucial than ever. It is essential to recognize that saying no is not a sign of weakness or selfishness, but rather an act of self-care and self-preservation. Because after all, NO is a complete sentence. Saying NO will help you NOT to take on more than you can handle but also setting a boundary.


See, emotional boundaries can manifest in various ways, depending on individual preferences and needs. It may involve asserting oneself by standing firm on personal decisions or simply asking for help and delegating tasks when necessary. By acknowledging our limits and recognizing that we cannot do everything alone, we open ourselves up to the power of teamwork and collaboration but also the love of our own communities and support systems.

Setting emotional boundaries also means being mindful of our own well-being. It's okay to take a break when needed and give ourselves permission to pause. This allows us to recharge, reflect, and prioritize our mental health. It’s important that to keep your own emotional boundaries that you are aware of how you feel in the moment and that you effectively communicate when it’s time for you to take a pause and reset emotionally.

By establishing these same boundaries, we protect ourselves from burnout, toxic relationships, emotional trauma, and the exhaustion that comes from constantly doing things we don't have the energy or desire for. It empowers us to make choices that align with our values and preserve our overall well-being.

Remember, setting emotional boundaries is not selfish; it's an act of self-love that enables us to lead healthier lives both personally and professionally.


Wondering what emotional boundaries could sound like? Check out some of these phrases we came up with to help you assert them :)


For when you’re trying to free up your schedule for a little self-care or just take a break.

  1. No, I can’t do that today. My schedule is full.

  2. Do you mind if we reschedule for tomorrow? Today I need to shift my focus to some other tasks.

  3. This month isn’t good for me. Let’s revisit these same tasks next month when my schedule permits.

For when you need to ask for help and support.

  1. Hey _____. Can you help me with or do _______? I really need some extra help and/or support.

  2. Do you mind helping me with ____?

  3. Hey _____. I think it would be a great idea if we collaborated this month and see how we can help one another with these tasks.

When you need to say NO:

  1. This isn’t a good time for me to do ____.

  2. No!

  3. Right now, that activity (insert activity) doesn’t fit within my schedule.

  4. NO!

Setting boundaries can be hard at first but the more you practice, the more comfortable it’ll be. And sometimes, it may not be comfortable at all! Always remember that oftentimes, the individuals on the receiving end of these boundaries may not like them and THAT IS OK. Continue to set your boundaries anyway and don’t sway on what you said just to make someone else be comfortable, especially when it’s costing you discomfort and compromising your own mental health.


If you need help setting clear boundaries, book a session with your mental health professional today to learn how you can start doing so.

And if you don’t have one, click here to schedule a FREE consultation with one of our mental health professionals today.


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