Written by Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a Pilates, Yoga, and Meditation teacher and founder of JenZen Wellness, a holistic health and wellness company. She specialises in supporting women over 40 to prioritise their health and embrace their true selves. Jennifer offers both online and in-person classes and coaching sessions.
Over the past few years, the concept of boundaries has become a hot topic in conversations, social media, and self-development circles. While the need for boundaries has always existed, something seems to have shifted. People are now recognising just how essential they are for protecting their time, energy, and mental well-being.
The COVID-19 pandemic forced many of us to pause and reevaluate our lives. Confined to our homes, balancing work, family, and personal space within the same four walls, our limits were tested in ways we had never experienced before. For some, this period highlighted unhealthy patterns, including overcommitment, emotional burnout, or feeling obligated to meet everyone else’s needs before their own.
But even beyond the pandemic, a cultural shift is taking place. More people are rejecting hustle culture, setting firmer personal and professional boundaries, and prioritising their peace like never before.
The truth is, boundaries have always been necessary. As children, we learned them from our parents, who set clear expectations about what was acceptable and what was not. But as we grow older, that need does not disappear; it evolves. In this article, I will explore what boundaries truly mean, the signs that you may need to set them, and how to establish them in a way that supports your well-being.
What are boundaries
By definition, a boundary is “a line that marks the limits of an area, a dividing line.”
In any relationship, whether professional, romantic, or familial, boundaries are the guidelines you set to communicate your limits and protect your well-being. These boundaries naturally differ depending on the relationship. What you establish with a partner will not be the same as what you set with a colleague or family member.
But boundaries are not just about defining limits for others. They are also a powerful tool for personal growth, helping you break negative habits and reshape patterns that no longer serve you.
7 signs you may need to set or reassess your boundaries
You struggle to say no. If you constantly say yes out of guilt or fear of disappointing others, you are likely overcommitting and draining your energy.
You seek validation from others. Relying on external approval to feel worthy often leads to prioritising others’ expectations over your own needs and well-being.
You feel resentful toward others. If you frequently feel taken advantage of, it might not be intentional on their part. You may not have clearly communicated your limits.
You neglect your own needs. Always putting others first leaves little room for self-care. If rest, nutrition, movement, or personal time are consistently last on your list, it is time to set some boundaries.
You take on too much and feel overwhelmed. Whether it is work, family, or social obligations, constantly taking on more than you can handle leads to stress, anxiety, and burnout. Boundaries are essential to maintaining balance.
You avoid difficult conversations. Staying silent to keep the peace may feel easier in the moment, but it often leads to unresolved frustration and unhealthy relationship dynamics.
You use boundaries as an excuse to avoid discomfort. While boundaries are essential, be mindful that you are not using them to justify avoiding growth, challenges, or important conversations. Boundaries should protect, not confine.
Setting boundaries is not always easy, especially when you care about the people in your life and do not want to upset them. But without clear boundaries, it is only a matter of time before stress builds up, leaving you drained, overwhelmed, and disconnected from your well-being. If you are constantly saying yes at your own expense, neglecting your needs, or feeling exhausted, it is a sign that something needs to change.
At the same time, it is important to recognise that boundaries are not meant to be walls that shut people or opportunities out. While they protect your time and energy, they should not become a shield that keeps you stuck in your comfort zone or prevents you from personal growth. The key is finding a balance, honouring your limits while remaining open to the challenges and experiences that help you evolve.
Setting boundaries is not about pushing people away. It is about reclaiming your time, energy, and peace of mind. It is how you step into your power and create a life that feels balanced, fulfilling, and true to you. Let’s dive into how you can set boundaries with confidence!
7 steps to setting and maintaining healthy boundaries
Identify what is not working. Pay attention to where you feel drained, overextended, or resentful. These emotions often signal where a boundary is needed.
Clarify your values and priorities. Boundaries should align with what truly matters to you. Take time to reflect on what that is. If you often say yes out of guilt or a desire to please others, ask yourself whether the request aligns with your values, goals, and well-being. When your limits reflect your values, they are easier to maintain.
Communicate clearly and confidently. Express your boundaries directly and without guilt. A simple, firm statement, such as "I am not available for that," is enough. Be direct but respectful, whether it is saying no to extra work, declining invitations, or asking for personal space.
Be consistent and follow through. A boundary is only effective if you uphold it. If someone repeatedly crosses your limits, reinforce them with clear consequences.
Prioritise self-care unapologetically. Boundaries are not just about saying no to others; they are about saying yes to yourself. Protect your time for rest, movement, and activities that nourish you.
Check in with yourself regularly. Your needs evolve, and so should your boundaries. Reassess them periodically to ensure they still serve your well-being.
Push your limits when necessary. There is a difference between setting a healthy boundary and using it as a crutch to avoid discomfort. Ask yourself, am I protecting my peace or avoiding growth?
Boundaries and well-being
Setting and maintaining boundaries is an act of self-care. Without them, stress, burnout, and resentment take a toll, not just mentally and emotionally, but physically as well. Healthy boundaries help you protect your time, energy, and emotional well-being, allowing you to show up as your best self in every area of life.
At the same time, boundaries should not become walls that keep you stuck. If you are using them to avoid change, discomfort, or new opportunities, it may be time to reassess whether you are protecting your peace or simply playing it safe. Growth often requires stepping outside your comfort zone.
The key is balance, honouring your limits while staying open to expansion. Your well-being and peace depend on it.
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Read more from Jennifer Jones
Jennifer Jones, Pilates & Yoga Teacher
Jennifer Jones is a certified Stott Pilates® Matwork Instructor, registered E-RYT 200HR, 500HR Rasa Yoga teacher, and a CNTRD Wellness Meditation teacher. For many years, health and fitness have been an important part of her life in helping manage frequent back pain. As a teacher, Jennifer's passion is to educate and empower her students and clients by providing them with useful tools to support their well-being. Her classes are inclusive, creative, fun, and educational. Jennifer is a highly experienced pilates and yoga instructor who holds multiple certifications including specialties in Group Matwork, Core®, Hot Yoga, and Yin Yoga.
