"I KNOW I need to set boundaries, but I CAN'T."
This is what I hear often when I'm working with people who learned how to people please, placate, and repress their own feelings/needs to survive their significant relationships. All of these are examples of "FAWN" responses (in addition to FIGHT, FLIGHT, and FREEZE) to (even anticipated) scary or risky situations.
Why the resistance to setting boundaries? Here are some reasons:
I don't know how.
I feel guilty/bad. (BTW - "bad" is not a feeling, but you get the idea)
I don't want to because it's too scary.
I don't want to because I don't think I'm worth it.
I don't want to make them mad.
The majority of the people I work with have some strained relationship with family members. Unlike friends, whom you can choose or leave at will, family is what you're born into without any say.
As the holiday season rolls around (and also around family holidays like Mother's Day or Father's Day), old wounds are poked, stirring up feelings of anxiety, guilt, overwhelm, shame, irritation, resentment, etc.
Even relatively healthy relationships with family might stir up stress as people navigate spoken or unspoken expectations, travel plans, financial strain, and limited time.
Questions to prepare for the holidays
If you're feeling DREAD around seeing some people over the holidays, consider up front:
How can you keep from overextending yourself?
What are your realistic limits in terms of mental, emotional, physical, or financial energy? How can you build more down time into your schedule?
During the harder times of the year, plan to do 70% of what you usually do so that you have a greater buffer. Operating at the full 100% makes it so that any extra pain starts depleting the resources you need to just get by a “normal” week.
When things are harder, make it EASIER on yourself. DO NOT TRY TO TOUGH IT OUT - YOU’VE ALREADY DEALT WITH PLENTY OF SHIT.
Who are some people who drain energy?
What's the maximum amount of time you can hang around someone without becoming reactive?
PRO TIP: Schedule 1-2 hours with that person and schedule something ELSE at the end of that time period.
Give the person a head's up that you have something afterwards ("I have other things I gotta do while I'm here" or "I have other people I need to also meet up with"), and when time's up, say "I gotta go!"
How can YOU initiate an activity?
You might have some people you’re not super excited to see but feel like you HAVE to (like a nagging relative who keeps saying, “Why don’t we ever see you?”).
They keep reaching out to you, and you feel like you have to either maneuver your way out of that invite (and feel guilty) or endure that experience (and feel trapped, anxious, and ashamed).
PRO TIP: Sometimes, if YOU initiate an activity you feel better or safer about (bowling, watching a sports game, or shopping), then THEY would be in a position to say yes or no. If they say yes, it’s at least on YOUR terms and timeline. If no, oh well! At least you tried.
Who are people you need to steer clear of completely?
Or hang out only in public spaces? Or only when other people are around?
Don’t force yourself to hang out with them. You don’t owe anyone your time, energy, or sanity.
Let them throw a tantrum or get upset. You’re not the asshole for not making their drama your drama.
Who keeps asking inappropriate or uncomfortable questions?
Some people are freakin nosy, digging for deets about whether/who you're dating, whether/when you'll have kids, how much money you're making, etc.
PRO TIP: Pick some neutral/shallow topics you can purposefully redirect the conversation to. Not everyone deserves to have access to you. YOU get to choose - not letting others into your life does NOT make you a bad person.
Who are some safe people who can care for you?
Who can you ask keep you company during those scarier situations?
Who can help you decompress afterwards?
Here’s a blog that describes who’s a safe vs. unsafe person.
PRO TIP: Ask one of them ahead of time to call you with some urgent matter partway through if you need an out of an unpleasant meetup.
If you’re feeling guilty
Obviously, some of these things I'm encouraging you isn’t 100% ethical. Save your ethics and morality for situations where you actually have SAFETY and FREEDOM - not when you're pressured, bullied, or guilt-tripped.
When you're dealing with unhealthy, manipulative people, you do NOT need to expose yourself to being exploited or hurt again. YOU ARE NOT A BAD PERSON FOR KEEPING YOURSELF SAFE.
If you’re playing a game where the other parties keep cheating or changing the rules, there’s no fair play. No need to follow the rules; you may stop playing the game altogether.
To butcher a Henry Cloud quote: If you set boundaries and the other person gets mad, it's NOT a sign that you're doing something WRONG. In fact, it's CONFIRMATION that boundaries were necessary in the first place, because this person has been benefitting at your expense this whole time.
MAD: The Emotion of Boundaries
ANGER is a good self-protecting and self-honoring emotion right about now. Not all anger is bad, and not all love is good. The healthy versions of both create relationships where there's enough room for BOTH parties, not just one at the other's expense.
If you're wanting to know more about the HOW-TOs of boundary setting and assertiveness, check out the following:
A blog I wrote about Radical Candor (from Kim Scott's book).
An interview I had about toxic relationships
A blog about safe people (from Henry Cloud and John Townsend's book)
These Instagram posts about anger (bio page > “MAD” highlights)
I’m really rooting for you. Hang in there.
After this season is over, I encourage you to use the non-holiday months next year to build towards a year-end time that suits and honors you. Perhaps it might be time for you to find yourself a therapist.
Do your BIG Feelings always TAKE OVER, ruining important moments or derailing your goals?
Grab this free guide that helps you handle feelings like a pro when they show up at the "wrong place" or "wrong time"!
© Copyright 2022 Joanne B. Kim. All rights reserved.
JOANNE B. KIM, LMFT
Joanne is a Licensed Marriage & Family Therapist and Certified Brainspotting Practitioner in San Jose, CA. She helps people EXHAUSTED by anxiety, shame, and an allergic reaction to anger create VIBRANT relationships where they matter, too.
Many of her clients are:
(1) the highly responsible, conscientious, and empathic types
(2) Enneagram Type Ones, Twos, Fours, or Nines
(3) Highly Sensitive Persons (HSPs)
The most common words spoken by those who’ve sat with Joanne:
“I thought it was just me. I’m NOT crazy!”
“I can finally figure out what to do with all these feelings!”
The three Enneagram instincts (Self-Preservation, Social, and Sexual) instincts show up in the way we engage our lives and creative endeavors. Check out this conversation with Rim from The Empowered Sensitive and Creative Podcast!