How to create healthy boundaries in your relationship?
Approachable steps to identify and voice your needs
Do you communicate your boundaries clearly? Do you feel like your partner understands what you want? All relationships have boundaries. Whether we realize it or not, our actions, words and behaviors implicitly tell people what we do and do not want or will allow. If we’re not clear about our boundaries, we can feel taken advantage of, unappreciated or deeply hurt.
Boundaries represent our needs, values and limits. They tell us where one person ends and another begins. We bring into our relationship what matters to us and what we care about, and we share that with another person.
The Role of Communication in Setting Boundaries
However, we don’t always pause to reflect on and make explicit our boundaries – both to ourselves and to our partner. At times, we may come to realize that our relationship’s boundaries aren’t working for us.
“All relationships have boundaries. Whether we realize it or not, our actions words and behaviors implicitly tell people what we do and do not stand for.”
Why consider boundaries in the first place? Christine Menna, LCSW and founder of Sōhum Therapy, says “Boundaries are important in any relationship, but our romantic partnerships share the most intimate parts of our lives – physically, sexually and emotionally. It’s really important that we feel safe in those relationships and boundaries are how we do that”
Moreover, not communicating about boundaries often creates conflict and miscommunication. “We can’t expect our partner to read our minds and our needs. If we don’t communicate a boundary but expect it to be understood and respected, we’ll likely get angry or upset,” states Christine. We also can’t assume that the other person feels the same way as we do (and vice versa).
Practical Steps to Establish and Maintain Boundaries
Communicating our needs creates space for couples to mutually understand and respect their boundaries, goals and expectations. It supports a secure partnership. Both parties can feel heard and respected.
And yet, if boundaries are so helpful, why can it be so hard to create and maintain them in relationships? For one, asserting needs and limits can feel uncomfortable. We might not know how to effectively communicate our needs and desires. Moreover, we might feel guilty about having needs in the first place, which makes it harder to ask someone else to respect them too.
“Be sure to make your requests specific and actionable.”
- Do some self-reflection: It’s important to be clear on what it is you want and need. We have to first understand our own needs and values in order to effectively share them with others. For example, maybe after a long day of work you’re exhausted. Before engaging in the demands of your home and personal life, you need a few minutes to reset. You value this time to yourself.
- Be specific: Be sure to make your request specific and actionable. Use “I” statements (rather than “you” statements). Staying with the above example, “I need 10 minutes to myself after I get home from work.”
- Don’t over explain: While you might want to state why a boundary is important to you, there’s no need to defend the fact that you have a need to begin with. That can put your partner on the defensive and create an unnecessary argument. We all have needs and the right to assert them (that includes your partner too).
“Healthy boundaries are all about balance and respect.
You should be able to communicate your needs without alienating your partner.“
- Be respectful: Healthy boundaries don’t alienate or divide. They’re not absolutist. You may consider sharing your love for your partner along with your need, or identifying times when your partner has respected your boundary and how meaningful that was to you. In this example, your dialogue could look like, “I can’t wait to get home to you and the kids every day. I realize that in order to be really present with you in the way that I want to be, I need 10 minutes to myself first.”
- Follow through: Consistently follow through on your stated, specific desire. Doing so maintains your boundary. Otherwise, your partner might think it is okay to overstep this limit.
Remember, healthy boundaries are all about balance and respect. You should be able to communicate your needs without alienating your partner. On the contrary, they can open up a healthy dialogue in which each person feels seen, heard and able to voice their unique needs. Upholding these boundaries creates safety, stability and clarity in a relationship.
Seeking Professional Help for Better Boundaries
If you’re interested in exploring boundaries more, if you struggle with your association with boundaries due to unhelpful messages and patterns from the past, or if it is difficult for you to acknowledge your needs, you might consider working with a trusted therapist in NYC, like those at Sohum Therapy. You can also visit our contact page here if you’re interested in learning more. Couples Therapy can help you create space for processing the past and considering new, healthier ways of being in a relationship.
Christine Menna
Christine specializes in working with motivated clients who feel disconnected from themselves, desire more fulfilling relationships, and seek to live their most authentic and value-driven lives. Christine takes a compassionate and direct approach that focuses on clients’ goals. She incorporates mindfulness-based techniques and somatic exercises to deepen the therapeutic experience and help clients achieve their desired results.
