Boundary Setting Phrases

Keeping boundary phrases ready for when you need them is a good way to protect your mental health by enabling you to recognise how you feel about a question and to say no unapologetically, putting your wellbeing first without guilt.

In therapy, we often support women in self-advocacy and in setting healthy boundaries that are not designed to push people away but to bring clarity to relationships, whether that's with a friend, a family member, a partner, or a colleague.

Boundary-setting sentences are how we protect ourselves from burnout and feelings of resentment. When we do only what we feel comfortable with and are clear with our words, we can be happier, and so can the people around us.

Words are powerful. And 'no' is also an answer.

Having a few boundary-setting phrases ready can make it easier to respond in situations where you feel uncomfortable or pressured. They can give you the confidence to pause, recognise how you feel, and communicate your needs clearly. 

Setting boundaries is not about feeling guilty for saying no; it is about looking after your wellbeing and making choices that feel right for you. By expressing your boundaries and communicating what feels acceptable, you can bring clarity to your relationships, whether that is with a friend, family member, partner, or colleague.

Healthy boundaries can help protect against burnout, reduce feelings of resentment, and create more balanced relationships. When we are honest about our limits and communicate them respectfully, we are more likely to protect our own wellbeing while also helping others understand our needs.

Remember that your words have value. It is okay to take time before responding, to change your mind, and to say no. "No" is a complete answer, and you do not need to justify or apologise for protecting your wellbeing.

Boundary-setting phrases to have to hand:

• I can’t do that, but I can help you find someone who can

• I don’t have the capacity to help with that at the moment.

• I need some time to think about that.

• I don’t feel comfortable talking about that.

• Thanks for thinking of me, but I can’t.

• I don’t feel safe so I’m going to leave.

• No thank you.

• No.