How To Set Boundaries And Why It's So Important, According To Relationship Experts

Therapy speak has officially entered the vernacular around the world, and with it, more and more people are becoming aware of their own boundaries—and subsequently setting them.

Boundaries are an essential part of minding your time and energy and, therefore, your well-being, but how do you actually set them?

Boundaries are defined by the Oxford Dictionary as "a line that marks the limits of an area," and in the context of personal boundaries, we can think of them as figurative "lines" that mark our limits. In fact, the expression, "That's where I draw the line," is the perfect example of what we're doing when we're setting boundaries: marking that limit.

As licensed marriage and family therapist Elizabeth Earnshaw, LMFT, previously wrote for mindbodygreen, boundaries happen when you can both sense what you need and want and access your voice to speak to those things.

As more people voice their boundaries, it's important to note that boundaries are not a way to control people's behavior. As doctor of clinical psychology Perpetua Neo, DClinPsy recently wrote for mindbodygreen, "Boundaries refer to your 'hell nos,' or the things you are unwilling to accept about how people treat you. Boundaries do not refer to how you can package your dislikes and disapprovals into controlling someone's life."

According to Lark, the first step to setting a boundary is to clearly explain why you're bringing up the issue, in terms of what happened and how it made you feel. "Describe how the situation unfolded in black-and-white terms, trying as best as you can to do that without judgment of the other person. Then, use 'I statements' to express the emotions and feelings you had in that context," she says.

For example, if you're setting a time boundary with a friend who always wants to hang out spontaneously, you could open the conversation by saying, "I really value the time we spend together, but I've been feeling overwhelmed with everything that's on my plate right now."

Once you've stated what happened and why it upset you, then you set the boundary. As Lark explains, this is when you want to be very straightforward about what it is you're asking for, offering a concrete example, if necessary.

To stick with the example of the friend who always wants to hang out that very instant, after you tell them you've been overwhelmed, then the boundary is, "Let's plan our hangouts at least a few days in advance so I can figure out what works best with my schedule."

Once the person acknowledges that you've set a boundary, Lark says it's a good idea to reinforce it by thanking them for being on board with you and honoring your needs. Let them know you appreciate it—we all like to feel like we're being helpful and supportive, after all, so this will increase the likelihood that the person actually follows through.

When setting a boundary—or having any difficult conversation, for that matter–being mindful and keeping your emotions in check will go a long way. Again, you can't always guarantee that the person you're setting a boundary with is going to be receptive, and if they take it the wrong way, defensiveness can ramp up fast.

For those of us who are people-pleasers, or otherwise automatically say "yes" to everything, Lark recommends something she calls the "24-hour rule" for setting boundaries.

When possible, she says, give yourself a full day before committing to anything. This will mostly apply to time boundaries, though it's never a bad idea to give yourself a chance to pause and get clear on what you want to say in any instance.

Our boundaries are all we really have to make sure we're honoring our own needs instead of sacrificing ourselves. Whether it's a boundary you set with yourself to limit screen time or junk food, or a boundary you set with another person when they disrespect you, your boundaries are a reflection of your own self-worth because they reveal what you are (and aren't) willing to tolerate.

As Lark explains, some people have a particularly hard time setting boundaries because their inner defense mechanisms tell them they need to cater to others' needs, sacrifice their own, and ultimately abandon themselves in order to get approval, validation, or love.

Figuring out what your boundaries are, and enforcing them, then, is a slow and steady climb to trusting yourself, listening to your own wants and needs, and knowing your limits.