Setting Boundaries Exercises PDF

Setting Boundaries Exercises PDF

This blog aims to provide you with some of the best setting boundaries exercises PDF. These exercises would help you in the process of setting effective boundaries in various domains of your life.

The setting of boundaries is a crucial part of building one ‘s identification and is really a vital aspect of mental wellbeing.

Boundaries can be emotional or physical, ranging from weak to stiff, with good and healthy boundaries almost always falling in between.

Setting Boundaries Exercises PDF

Before we move on to setting boundaries exercises PDF, let’s have a look at what are healthy boundaries and how to set healthy boundaries.

What Are Healthy Boundaries?

IPFW/Parkview Student Assistance Program states that:

“A boundary is a limit or space between you and the other person; a clear place where you begin and the other person ends . . . The purpose of setting a healthy boundary is, of course, to protect and take good care of you” (n.d.).

  According to Prism HealtNorth Texas, n.d., Healthy boundaries are generally those boundaries that have been established to ensure you are secure emotionally and mentally. 

Another way to talk of it is that our boundaries may be stiff, loose, somewhere in between, or even completely absent.

A total loss of boundaries may mean that we have no clear identity or are rooted in someone else (Cleantis, 2017).

Healthy boundaries can help to create one’s own sense of self.

Explicitly, healthy boundaries can help individuals specify their individual identity, and can help individuals signify what they are going to be and what they will not be held accountable for. 

While boundaries are mostly emotional or psychological, boundaries can be physical too.

Such as declining physical contact from a colleague establishes a significant boundary, and that is almost as critical as establishing an emotional barrier, that is, telling the same coworker not to make unfair demands on your time or emotions.

How to Set Boundaries? 

Since now you are aware of what healthy boundaries are, let’s have a look at how to set boundaries. 

There are two essential aspects of learning how to establish boundaries: 

  • Consider where the limitations are (keeping in mind the core values) 
  • Then actually setting of boundaries 
Setting Boundaries Exercises PDF

Setting Boundaries Exercises PDF

The following are setting boundaries exercises PDF, that you can use in order to increase your knowledge about setting healthy boundaries and learning how to set boundaries in the most effective way.

1. What are Personal Boundaries?

What are personal boundaries worksheet describes the distinction between strict, flexible, and safe boundaries and the multiple contexts where limits may be established (such as physical boundaries, emotional boundaries, and sexual boundaries).

You can explore your own boundaries with the supplementary exercise after learning from this worksheet from Therapist Aid.

This worksheet is easily accessible on the internet. You can download it in the form of a PDF form here.

2. How to Create Healthy Boundaries?

How to create healthy boundaries worksheets precisely defines different forms of boundaries that may be established and also includes tips for establishing certain boundaries.

This worksheet can be downloaded in the form of a PDF form here

3. Drawing Effective Personal Boundaries

Drawing effective personal boundaries worksheet encourages the participants to mention several circumstances in which their boundaries might be violated and then tells them what sorts of acts they should take to address the people who have breached their boundaries in an acceptable manner.

This worksheet is easily accessible on the internet. It can be downloaded in the form of a PDF from here.

4. Setting Healthy Personal Boundaries

This lengthy worksheet is an excellent source of information about boundaries, assess whether you need to set more boundaries and set and adhere to those boundaries.

This worksheet can be downloaded in the form of a PDF from here

5. Building Better Boundaries

This is a whole workbook consisting of about 62 pages. It can promote a deeper look into the subject of boundaries.

It increases the insight of the readers about boundaries and how to set them in various situations.

You can access this worksheet from the internet easily. Click here to download it in the form of a PDF.

6. Healthy Boundaries, Healthy Children

This worksheet is specifically designated for parents to help their children form boundaries. It emphasizes the idea of setting children’s boundaries, then provides guidance on how to inform them about boundaries.

This worksheet is an excellent place to start for parents who really aren’t sure how and when to set effective boundaries for their kids.

This worksheet can be downloaded in the form of a PDF form here.

7. Boundaries and Expectations Exercises

Boundaries and expectations exercises offer valuable details on the determination of boundaries. For parents of children of all ages, from infants to college kids, there are tips in this worksheet.

The article discusses how by using the word “no” can set initial boundaries for infants, and also stresses the significance of broadening confidence to adolescents when they received it.

This worksheet can be accessed from the internet form here.

Recommended Books

The following is a list of some of the best books on setting boundaries. These books are a helpful source of increasing insight into how to establish healthy boundaries.

It also provides you with a stepwise guide to help you create effective boundaries.

Just click the book you wish to study, and you will be redirected to the page from where you can access it easily.

Setting Boundaries Exercises PDF

How do you practice setting boundaries?

There are various ways for establishing boundaries.

Some of the most effective ways include naming your limits, tuning into your feelings, being direct and straight forward, allowing yourself, practicing self-awareness, keeping in view your past and the present, making self-care a priority, and seeking support.

What are the personal boundaries worksheets?

The personal boundaries worksheet is a very effective worksheet that helps individuals to establish healthy boundaries.

This worksheet helps individuals set limits and rules in their relationships.

The individuals who have established healthy boundaries, find it easier to say ‘no’ to others when required, they are also open while getting bonded into intimate and close relationships.

What are the examples of boundaries?

There are many kinds of boundaries for example emotional, physical, digital etcetera.

An example of a personal boundary includes: I am comfortable while chatting with my friends but not while sharing my secrets with each one of them.

Why setting boundaries is important?

Setting boundaries is very important because it set limits and rules for an individual about how he wants to be treated.

It also enables other people to acknowledge the basic guidelines to behave in a certain way around people who have established those boundaries.

Boundaries also help individuals gain mutual respect in their relationships, love, and care.

Why is setting boundaries so hard?

Setting boundaries is a difficult task because it might sometimes deprive people of what they want, although it fulfills their needs.

Setting boundaries is hard and this is the reason why they are important.

It enables individuals to pay attention to themselves and explore the things that would help them preserve their space and sanity.

What are the types of personal boundaries?

There are various kinds of personal boundaries.

Examples of personal boundaries include physical boundaries, emotional boundaries, intellectual boundaries, material boundaries, sexual boundaries, and time boundaries.

Setting Boundaries Exercises PDF

This page mentioned various setting boundaries exercises PDF.

These worksheets would help you identify the importance of setting boundaries and enable you to establish boundaries for yourself in the most effective manner.

If you have any queries or questions regarding this blog, let us know through your comments. We will be glad to assist you.

References 

How to Set Healthy Boundaries: 10 Examples + PDF Worksheets by Joaquín Selva (2020)

How to Create Healthy Boundaries

Building Better Boundaries

Boundary Setting Worksheet – UAEX.edu

Setting Boundaries: The Definitive Guide + Worksheet by Tomi …

Amazon.com 

Unsplash.com 

Setting Boundaries Exercises PDF

Nadejda Romanciuc

Nadejda Romanciuc holds a Bachelor’s degree in psychology and a diploma in Addiction studies. She is part of the Romanian Association of Integrative Psychotherapy as a psychotherapist under supervision. She's practicing online counselling for over two years and is a strong advocate for mental health.