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Setting Boundaries:

Phrases to Protect Your Emotional Safety

Boundary setting can be challenging, especially during busy or emotionally charged times of the year. Whether it’s navigating complex relationships, family dynamics, or workplace demands, the need to protect your emotional safety is critical. While it might feel difficult to assert your needs, clear boundary statements can help you advocate for yourself with kindness and firmness.

Here are some phrases you can use or adapt to various situations, broken into categories for clarity:

Workplace Boundaries

“That doesn’t work for me.”
“That’s not something I can agree to.”
“Can we try an alternative approach?”
“I need some time to reflect. I’ll circle back with you later.”
“I’m unavailable for that.”
“I appreciate your feedback, but I need to process it before responding.”
“I can’t commit to that right now. If anything changes, I’ll let you know.”
“I need to finish my thought without interruption.”
“No.” (“No” is a complete sentence.)

Personal Space

“I need a bit of personal space at the moment.”
“I prefer not to be touched.”
“This conversation is making me uncomfortable.”
“I need some quiet time to recharge.”
“I’m not in the right headspace for this discussion right now.”
“I’m stepping away to take care of myself.”
“No.” (“No” is a complete sentence.)

Family Dynamics

“We’re not in a place where I feel comfortable discussing this.”
“Please respect how I feel about this.”
“I’m not ready to talk about this topic right now.”
“I know that was meant as a joke, but it didn’t land that way for me.”
“That hasn’t been my experience.”
“I’m not in a position to discuss this right now.”
“After reevaluating, I realize I can’t follow through on that commitment.”
“I need you to respect my boundaries, even if you don’t agree with them.”
“No.” (“No” is a complete sentence.)

General Boundaries

“I’m not willing to engage in this conversation with you right now.”
“I need some time to process my feelings before responding.”
“That’s not a subject I’m comfortable discussing.”
“I’m prioritizing my well-being and need to decline.”
“I’m focusing on other commitments and can’t take this on.”
“No.” (“No” is a complete sentence.)

Boundaries communicate care for your well-being and help others understand what is or isn’t acceptable.

They are a way to honor your emotional limits without guilt or over-explaining.

Remember, people show you who they are by how they respond to your boundaries. Prioritizing your emotional safety isn’t selfish—it’s an act of self-respect. Take a moment to reflect on a challenging situation or an area where you would feel more empowered by setting a boundary.

Setting boundaries is a muscle to be flexed and strengthened. Be patient and gentle with yourself when moving through this process. Imagine how your energy, life, and relationships might shift if you had firm boundaries. You may want to try scripting your responses and rehearsing them in front of a mirror.