Setting Boundaries for Your Mental Health: A Guide for Women
The holiday season can be overwhelming. More family time, crowded streets and financial constraints can impact our mental health. The increase in socialization can also increase stress. Spending more money, seeing people you don’t normally choose to see and comparing yourself with others can wreak havoc on your self esteem and mood. Related to eating disorders, food is more abundant this time of year. So is weight gain, diet talk and more discussions around body shape and size. This time of year can exacerbate disordered eating and activate people to engage in behaviors that are harmful. Here are a few tactics you can try to maintain boundaries, continue your routine and practice good self care:
Say no when you need to. You don’t have to attend every gathering, be around people you don’t enjoy or spend money you don’t have. Feel free to decline invites in favor of staying in and catching up on rest. A regular schedule with a good work/rest/socializing balance is best this time of year.
Practice the DBT emotional regulation skills of PLEASE (DBT is full of acronyms!) Take care of Physical iIlness, Eat regularly, Avoid mood altering substances, Sleep well, Exercise. There is a huge connection between our physical and mental health.
Change your inner talk to compassionate and nurturing. Enjoy the food before you, rest when you need to, give yourself credit when you accomplish a task, and write down three things you are grateful for everyday.
Buy gifts you can afford. Your friends and family don’t want you to be stressed and you don’t want to be either, so spend what you can. It’s the thought that counts.
Continue with your regular eating. Eat six meals without more than four hours in between, bring snacks when you are out and about and create nourishing meals for yourself.
Schedule an extra session with your therapist or dietitian. Ask your dietitian to help you plan meals or order food in a restaurant that is nourishing.
Keep a routine as much as possible. Spend time alone to recharge. Engage in your hobbies. Surround yourself with supportive people.
Prioritize Your Mental Health: The Power of Boundaries
Setting boundaries is essential for your mental health. Boundaries communicate to people what your limits are, what you prefer and improve your assertive communication. Many of clients have trouble saying no; they think it’s selfish and hurtful to the other person. But saying no is protecting yourself from burnout. It prevents you from doing something you don’t want to do or engaging with someone you don’t enjoy being around. It helps you choose activities and people that invigorate you. When you enforce boundaries, people won’t fall to pieces. They have coping skills have will help them manage their disappointment. However, most boundaries are met with support and acceptance. Once you practice setting boundaries, it’s gets easier to enforce them. This holiday season you can focus on the positive aspect of the holidays and manage more effectively the challenges. Take the first step toward healing. Schedule your free consultation with me now.
