Setting boundaries when dealing with trauma is crucial for your well-being and healing process. Here are some suggestions on how to establish and maintain boundaries:
Self-awareness:
- Reflect on your own needs, triggers, and limitations. Understand what makes you feel uncomfortable or distressed.
- Be honest with yourself about what you can and cannot handle at any given moment.
Communicate openly:
- Clearly express your boundaries to others involved in your life, whether it’s friends, family, or professionals.
- Use “I” statements to convey your feelings and needs without placing blame. For example, say “I need space right now” instead of “You’re suffocating me.”
Learn to say no:
- It’s okay to decline invitations, requests, or demands that you feel are too overwhelming or triggering.
- Recognize that saying no is a form of self-care and self-preservation.
Establish physical boundaries:
- Communicate your comfort levels with physical touch. Let others know if hugs, for example, are or aren’t welcome.
- Create personal space for yourself when needed.
Set emotional boundaries:
- Be clear about the emotional support you need. Communicate whether you want someone to listen without offering advice, or if you prefer practical solutions.
- Establish limits on discussing certain topics that may be too triggering.
Limit exposure to triggers:
- Identify and minimize exposure to situations, people, or places that trigger negative emotions or memories.
- Communicate with others about potential triggers and work together to create a supportive environment.
Prioritize self-care:
- Make self-care a priority and communicate your need for time alone or for engaging in activities that bring you comfort and relaxation.
- Establish routines that contribute positively to your mental and emotional well-being.
Seek professional help:
- Work with a therapist or counselor who can help you set and maintain healthy boundaries.
- Discuss with your therapist any challenges you face in implementing boundaries and explore strategies together.
Reassess and adjust:
- Periodically reassess your boundaries and adjust them as needed. Healing is a dynamic process, and your needs may change over time.
Surround yourself with supportive people:
- Build a support system of understanding and empathetic individuals who respect your boundaries and provide a safe space for you to heal.
Remember that setting boundaries is an ongoing process, and it’s essential to be compassionate with yourself as you navigate your healing journey. If you find it challenging to establish or maintain boundaries, consider seeking guidance from a mental health professional.
Shervan K Shahhian
LIBERTY PSYCHOLOGICAL ASSOCIATION 