BOUNDARY SETTING

Saying YES to say NO- The Power of Boundaries

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Boundaries can seem like an energy-draining task, especially if you're new to setting them. But, setting them consistently is a game-changer for your mental and emotional well-being.

The Challenge of Change​
It's often easier to stay in our comfort zones. Yet, to truly grow, we need to expand our "window of tolerance"—our ability to handle stress. Weak boundaries can hinder many areas of our lives, therefore, setting and maintaining them are essential for fostering personal growth.

Building the Foundation​
Before you can confidently set boundaries, first:

• Shield Yourself from energy-depleting activities and thoughts.
• Build Habits that support a robust mental and emotional state.
• Practice, Practice, Practice your boundary setting.

Your Lifestyle's Role in Boundary Setting​
When our mental, emotional, and physical health dips, we're prone to unhealthy habits and weak boundaries. Regularly check-in with yourself! If you're not feeling 100%, use the H.A.L.T. Method as a check in framework:

• Hungry
• Angry
• Lonely
• Tired

By knowing what state you are in, You can then solve for that. The best thing to do, generally, is to set up a lifestyle that keeps your brain and body in good health. Healthy lifestyle habits that protect you from becoming susceptible to being in a less than optimal state. Below are some foundational tips to support that:

Boosting Brain Health to set Boundaries

• Exercise - Regular exercise is vital for brain health. It increases BDNF, which enhances memory and learning.
• Good sleep - Quality sleep is a must. Without it, memory formation, concentration, and reaction times suffer.
• Solid Nutrition- A clean diet ensures a healthy brain. Avoid inflammatory foods, which can affect memory and mood.
• Purpose-Driven - Having a sense of purpose is linked with reduced cognitive decline and increased resilience against stress
• Quality Connections - Good friends not only boost mood but also support mental health.

Understand that it does take time to cultivate these lifestyle habits and quality connections. As always, it begins with setting intentions and developing incremental habits

Practice, Practice, Practice

You can strengthen your ability to say no by understanding the reason behind it.

-What are you actually saying yes to by setting boundaries.

-What are you moving towards?

-Is there something that is life affirming that you are saying yes to?

-This there something that is less constructive to your overall mental and emotional well-being that needs to be said no to?

Mastering the Art of "No"​
Setting boundaries means learning to say "no" without guilt. Here's how:

• Practice: Say "no" out loud. Observe your reactions.- Breath, bodily tension, emotions, movement.
• Reflect: List situations where you struggled to say "no". Understand what held you back.
• Role Play: Simulate a scenario where you want to say "no". Use resources like grounding, affirmations, and breathing to support you.

Embracing the Joy of "Yes"​
Say "yes" with awareness.

• Tune In: Say "yes" out loud. Focus on your body's response.
• Analyze: Identify moments when you hesitated to say "yes". What caused resistance to show up
• Visualize: Imagine future situations where a confident "yes" can benefit you.

Remember, boundaries are an important tool for self empowerment. They enable you to take control of your life, paving the way for growth, empowerment, and happiness, all the things you want to say yes to!!

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Be Well,

Ellis Hulse
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