Set Healthy Boundaries

Quick Win

Learning to recognize your limits and say no when you need to can benefit your mental health.

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• Understand the concept. Boundaries, or setting limits to participation, influence our approach to relationships, work and basic self-care. When boundaries are weak, we may take on too many responsibilities, which can lead to resentment, chronic stress and burnout. Setting healthy boundaries helps to protect your mental health and well-being.
• Pay attention to your feelings. Understanding what stresses or upsets you helps you identify your limits. Notice when you feel uncomfortable or exhausted in certain situations (or with certain people). On the flip side, notice when you feel energized or relaxed.
• Assess and revise. Think through your needs — and how you’re spending your time. If you find yourself skipping exercise for work or volunteering, or feeling resentful about a lopsided relationship, you may need to set or reinforce a boundary. Sometimes it’s purely an inside job — deciding to prioritize your health — and other times it involves others’ expectations. Either way, let go of guilt and understand that boundaries are a sign of self-respect and self-care.

Why

Setting and maintaining healthy boundaries involves balancing your own well-being with commitments and others’ needs. Finding the sweet spot can be hard, but it’s worth the effort. Being overcommitted can lead to burnout and chronic stress, which can contribute to an array of health conditions, including depression and heart disease. Studies have shown a link between greater work-life balance — one area in which boundaries come into play — and better health, including a study of more than 32,000 working adults in 30 countries in Europe reported in 2020 in BMC Public Health.