Setting Boundaries
Why is it important to set TIME-related boundaries
protects time and energy, time being wasted is triggering--demonstrates lack of respect
You’re feeling overwhelmed your first night home and tempted to isolate. This is the first thing you should consider doing is...
What is reaching out to a support person or using a coping strategy?
M/F: If someone looks fine on the outside, that means they aren’t struggling.
No. People can seem okay but still be dealing with serious emotional pain.
You’re at a restaurant, and your order is wrong. You want it fixed without being rude. How to respond assertively (not passive, or aggressive)?
What is calmly explaining the mistake and asking for the correct dish?
You’re feeling bored and restless with nothing to do. What coping skill can you use?
Try creative activities like drawing, writing, or cooking to engage your mind.
Why is it important to set PHYSICAL boundaries
nobody should make you physically uncomfortable, physical contact without consent is triggering
Your outpatient appointment is scheduled for next week, but you’re struggling today. Why should you do?
What is calling a crisis line or using your safety plan?
M/F: Recovery looks different for everyone.
Absolutely. There’s no one “right” way—each person’s path is unique.
A friend borrows your things but doesn’t return them. You need them back. How to respond assertively (not passive, or aggressive)?
What is saying, “I need my things back. Can you return them by tomorrow?”
You’re feeling overwhelmed by bad news or negativity online. What coping skill can you use?
Take a digital detox by stepping away from social media or news for a while.
Why is it important to set MATERIAL/FINANICAL boundaries
respecting someone's personal property, taking advantage of someone or taking someone for granted is triggering
Someone asks why you were in the hospital, and you feel caught off guard. What can you do?
What is choosing how much to share and protecting your privacy?
M/F: It's selfish to take time for yourself, to deal with mental health concerns.
No. Taking care of yourself helps you show up better for others too.
Someone asks you to do something you don’t have time for. You want to say no. How to respond assertively (not passive, or aggressive)?
What is saying, “I can’t help this time, but I hope you find someone else”?
You’re feeling sad and disconnected from others. What coping skill can you use?
Reach out to a trusted friend or family member for social support.
Why is it important to set EMOTIONAL boundaries
respecting other people's feelings and sensitivities, insenitivity and lack of consideration is triggering
You’re unsure how to fill your time now that you’re home. What can you do?
What is creating a daily structure or exploring meaningful activities?
M/F: People with mental health conditions can live a happy and productive life.
Yes. With support and tools, many people thrive and reach their goals.
A family member criticizes your choices in front of others. You want them to stop. How to respond assertively (not passive, or aggressive)?
What is saying, “I’d appreciate it if you didn’t comment on my choices in public”?
You’re feeling anxious in a crowded or noisy environment. What coping skill can you use?
Use grounding techniques, like focusing on your five senses, to stay present.
Why is it important to set INTELLECTUAL boundaries
respecting other thoughts and ideas, being appropriate with our discussion and not demeaning or taking advantage of someone intellectually--it's triggering to talk down to someone
You’re having thoughts that worry you, but you don’t want to “bother” anyone. What can you do?
What is reaching out anyway or using your support plan?
M/F: You treat mental health conditions just by taking medication.
No. There are many paths to healing—therapy, support groups, lifestyle changes, and more.
A friend keeps canceling plans at the last minute. You want to talk about it. How to respond assertively (not passive, or aggressive)?
What is saying, “I feel disappointed when plans are canceled. Can we talk about it?”
You’re feeling guilty about a mistake you made. What coping skill can you use?
Practice self-compassion by reminding yourself that everyone makes mistakes and focusing on what you can learn.