“Boundaries” have become somewhat of a buzzword. Though they may be the subject of trending TikToks (and not to mention reel after reel on Instagram), they’re far from a passing fad: Boundaries are a key pillar of healthy relationships.

What Are Boundaries in a Relationship?

“Boundaries are the limits we place around ourselves for what we are and aren’t willing to give to others, which help us stay comfortable and safe in our relationships,” says Rachel Orleck, PsyD, an EFT (Emotionally-Focused Therapy) therapist for couples. “In essence, they define the structure and dynamic of our relationships.”

Dr. Orleck compares a healthy boundary to Goldilocks.

Why Are Boundaries Important?

Setting boundaries is a fundamental aspect of developing and maintaining healthy romantic relationships, which, in turn, maintains robust well-being.

“The biggest misunderstanding about boundaries is that they are negative, as if setting them creates winners and losers,” says Yesenia Garcia, a licensed clinical social worker. “In reality, boundaries do quite the opposite—they foster deeper connections to others and ourselves.”

Garcia says boundaries are a long-term strategy, which protects you in the present and forms lasting connections over time.

Rachel Astarte, LMFT, founder and director of Rachel Astarte Holistic Psychotherapy, says, “As a society, we’re paying more attention to creating environments that foster better mental health. Boundaries have become an important topic of discussion because we’re beginning to realize how vital it is to honor our needs in relationships.”

Types of Boundaries in Relationships

Boundaries come in many forms:

• Physical boundaries: Involve respecting personal space and physical needs such as touch (kissing, hugging, cuddling, etc.). 
• Emotional boundaries: Honoring your inner worlds—your feelings and thoughts—and providing constructive (versus destructive) criticism. 
• Sexual boundaries: Respecting your comfort levels around sexual behavior, which includes obtaining consent. 
• Time boundaries: Considering your personal schedules and availability. 
• Spiritual boundaries: Honoring your beliefs, religious practices, and any potential spiritual triggers. 
• Financial boundaries: Respecting your spending and saving habits, along with maintaining financial privacy where appropriate. 
• Cultural boundaries: Showing respect for your customs, traditions, and generational differences. 

What Are the Signs You Need to Set Boundaries?

“If you are frequently feeling overwhelmed, overworked, uncomfortable, resentful, and anxious, then you likely don’t have very good boundaries in your relationships,” says Dr. Orleck. 

Setting boundaries starts with self-check-ins. Astarte says you can ask yourself questions to determine whether boundaries are necessary in a certain area:

• Do I feel uncomfortable when the other person does X?
• Is my energy drained because of this person’s actions?
• Am I avoiding this person due to their actions?

Journaling your responses or discussing them with a mental health professional can give you the insight you need to move forward. 

How to Set Healthy Boundaries

Setting boundaries in a relationship can be scary—especially if you struggle with vocalizing your needs or get anxious about how the other person might respond. But there are a few things you can do to make these conversations less frightening.

• Have confident body language: Garcia says you can do this by “standing tall and maintaining eye contact with whom you’re speaking.”
• Show respect: Maintain an air of kindness, and be open to compromise where possible. 
• Use “I” statements: These highlight how the situation impacts your feelings. “I” statements can help a person be more receptive. “You” statements, on the other hand, can sound accusatory and put them on guard. “Instead of saying, ‘You never let me talk,’ try, ‘I feel disrespected when I’m interrupted during conversations,’” says Garcia. “This helps the other person see things from your perspective without being on the defense.”

Examples of Healthy Boundaries

Astarte says that healthy boundaries honor the relationship we’re in. They communicate what we need from our partners to feel respected. Here are a couple of ways we might consider verbalizing our boundaries:

• “I have trouble connecting to you when you speak loudly. Please speak a little softer.”
• “It takes me a while to wake up in the morning, so when you call me before 8 a.m., I can’t be fully present. Please call me after 9 a.m.”

Both examples use “I” statements to take responsibility for your own feelings and clearly articulate what you need from the other person. 

Examples of Unhealthy Boundaries

To set healthy boundaries, you also need to understand what unhealthy ones look like. According to Dr. Orleck, be mindful of “always saying yes or allowing [yourself] to be treated in ways that make [you] uncomfortable.”

For example, you may think bending over backward for others upholds harmony in relationships, but it can actually erode your well-being.

“[This approach] doesn’t actually lead to mutual respect or enhance connection,” Dr. Orleck adds.

That said, some boundaries can be too firm. This can close us off from others and make us appear rigid and unwilling to find a middle ground, which makes it harder to sustain healthy relationships. 

Tips for Maintaining Boundaries

Boundaries aren’t a one-and-one ordeal in most cases. Even couples in healthy long-term relationships experience boundary violations. It’s important to consistently communicate your need for new boundaries while maintaining existing ones.

Alex Banta, LISW-S, clinical director at Thriveworks, has been with her husband for 12 years. She and her partner “often realize there is a need for a boundary when a pattern keeps tripping us up or causing conflict.” 

At the end of the day, we’re all still human. Your friend or partner might accidentally overstep your boundary. You might even cross their boundaries once or twice. Give them (and yourself) grace.

Remind yourself to be adaptable. Boundaries change as your relationships do, so being rigid and firm helps no one. With time and practice, setting and honoring your boundaries won’t be anxiety-inducing, but just another regular conversation with your partner.