Healthy boundaries define what is appropriate behavior in our relationships – behavior that keeps both parties safe.
And setting healthy boundaries is crucial for self-care and positive relationships.
But let’s first understand what boundaries are.
Boundaries differ from person to person and are mediated by variations in culture, personality, and social context. Boundaries appropriate in a business meeting would seem irrelevant in a nightclub with old friends! Setting boundaries defines our expectations of ourselves and others in different kinds of relationships.
Below, we will examine definitions of relationship boundaries, how to set healthy boundaries, the different types of boundaries, and how to establish healthy boundaries in different contexts. We review the New York Times bestseller “Set Boundaries, Find Peace”.
In addition, we offer these free Positive Relationships PDF worksheets to help your clients define and set healthy boundaries—essential for healthy relationships.
What Are Boundaries?
Let’s define boundaries. Put simply:
“A boundary is a limit or edge that defines you as separate from others”
(Katherine, 2010, p. 14).
Our skin is an obvious physical boundary, but we have other kinds of interpersonal boundaries too, including a limit that extends beyond our body.
Consider what happens when somebody stands too close for comfort. We often describe it as someone invading our personal space, but definitions of personal space vary according to culture, the type of relationship involved, and social context.
Comfortable boundaries with your partner at home, would not be appropriate in a different social context, such as attending a business dinner together.
Similarly, the level of physical intimacy deemed appropriate for expression in public spaces varies wildly across cultures.
When I lived in Sri Lanka, it was customary for children to greet their parents by touching their feet rather than hugging them. Meanwhile, touching, hugging, and kissing between married couples was frowned upon in public.
However, in the UK, hugging and kissing in public is acceptable, and embraces between friends, partners, and family members are deemed appropriate in shared public spaces.
Having said that, we all have friends or family members who are personally uncomfortable with hugging in any situation other than in private with their partner. Each individual is different.
So, in summary, a relationship boundary is an interpersonal limit that is mediated by variations in personality, culture, and social context.
How to Set Healthy Boundaries
Setting healthy boundaries requires self-awareness. We need to be clear about our expectations of ourselves and others, and what we are and are not comfortable with in specific situations. Setting healthy boundaries requires good communication skills that convey assertiveness and clarity.
Assertiveness involves expressing your feelings openly and respectfully. It does not entail making demands, but it requires people to listen to you. Setting healthy boundaries requires you to assert your needs and priorities as a form of self-care. Tawwab outlines three easy steps to setting healthy boundaries:
Step 1. Be as clear and as straightforward as possible. Do not raise your voice.
Step 2. State your need or request directly in terms of what you’d like, rather than what you don’t want or like.
Step 3. Accept any discomfort that arises as a result, whether it’s guilt, shame, or remorse.
The third step is common for people with poor boundaries, codependency issues, or are people pleasers.
Sometimes, adults have been raised by childhood carers who’ve taught them that expressing their needs is bad and selfish. However, not accepting the discomfort that comes from setting healthy boundaries in adulthood means settling for unhealthy relationships that can cause resentment, manipulation, and abuse.
Examples of Healthy Boundaries
Setting healthy boundaries also requires an awareness of different boundaries involved in relationships, as illustrated in our ‘7 Types of Boundaries’ diagram below.
Personal and Emotional Boundaries
In this section, we will look at personal and emotional boundaries. In the diagram above, personal boundaries refer to all seven types of boundaries that affect our personal wellbeing.
When we maintain healthy boundaries in all seven domains we will thrive, but when others cross or violate our boundaries, there will be a personal cost if we do not address it.
One domain refers to emotional boundaries which determine how emotionally available you are to other people. We all need support at different times when life hits us with unexpected events, or just help to process the onslaught of micro stressors during the day, sometimes referred to as ‘daily hassles’ in the psychology literature (Falconier et al., 2015).
However, we can’t always be there for people as we often have other priorities to attend to, such as work, domestic, and family responsibilities. As adults, we must take care of ourselves first. Self-care is the foundation of health, while putting others’ needs before our own is a characteristic of codependency that can lead to burnout.
When we don’t maintain healthy emotional boundaries with others, we may feel resentful, guilty, and drained.
As in the 7 Types of Boundaries diagram above, it is perfectly OK to state your limitations to people who make demands of your emotional resources. If they push back against your boundaries or continue to violate them, then this shows your relationship may be off balance, problematic, or even toxic.
If so, then restate your boundary and withdraw calmly. There is no need to over-explain yourself or apologize for setting boundaries, as everyone may say what they do and do not want to do.
When we are dealing with people who repeatedly cross or violate our personal boundaries, then the whole nature of the relationship may need to change. This can be tricky when the relationship is with somebody we cannot escape, such as co-workers and family members.
The rest of the article focuses on how to set healthy boundaries in specific relationship contexts.
Boundaries in Psychology
Boundaries are essential for maintaining psychological wellbeing, especially when providing psychological services to clients as mental health professionals.
There is extensive literature on the harms caused by poor boundaries and boundary violations in clinical relationships with patients and clients (Aiyegbusi & Kelly, 2012; Aravind, Krishnaram & Thasneem, 2012; Davies, 2007).
The APA’s psychologists’ code of ethics does not make any explicit statements about professional boundaries, although it covers related areas including:
- multiple relationships (such as offering therapy to a student or friend),
- sexual intimacies with current therapy clients/patients;
- sexual intimacies with relatives or significant others of current therapy clients/patients;
- therapy with former sexual partners; and
- sexual intimacies with former therapy clients/patients (American Psychological Association, 2017).
Similarly, the BPS has no explicit statement on boundaries in their code of ethics for British psychologists and associated clinical professions, but outlines key principles including confidentiality and the related code of conduct (British Psychological Society, 2021).
Meanwhile, the British Association for Counselling and Psychotherapy (BACP) has a detailed position statement on boundaries which begins as follows:
“It is a therapist’s duty to keep their clients psychologically safe. Boundaries are agreed limits or rules which help provide this safety and protect both the client and the therapist. They set a formal structure, purpose and standards for the therapy and the therapeutic relationship” (British Association for Counselling and Psychotherapy, 2020, para. 3).
Health professionals of all kinds occupy a position of trust in their patients’ and clients’ lives. In legal terms, clinical and caring professionals have a fiduciary duty toward their clients as beneficiaries of their services that entails maintaining professional boundaries that protect the client’s interests above their own, at all times (Aravind, Krishnaram & Thasneem, 2012).
Setting boundaries at work
Maintaining healthy boundaries at work has become increasingly difficult with flexible working, remote and hybrid working, and technological progress.
Career Contessa offers eight tips for establishing healthy boundaries in the workplace.
- Assess your personal boundaries first. These will be determined by your values and priorities. If you are not clear about your boundaries, then it’s much easier for others to cross them or violate them, leading to discomfort, stress, and even resentment.
- Communicate directly. Be upfront yet professional. Avoid getting involved in discussing your colleagues with each other. Let people know when you are available and how you handle emails that arrive in your inbox outside work hours.
- Create clear structures for your work, especially times for focused work, by letting your colleagues know when you do not want to be disturbed.
- Keep your relationships professional. As tempting as it may be to become best friends with colleagues, it can lead to blurred boundaries and problems later on.
- Delegate work when appropriate to manage your workload.
- Get comfortable saying no.
- Take time off.
- Use technology to set and maintain work boundaries, by keeping others informed and using shareable project management tools, such as Trello or Asana.
