How to Set Boundaries When You’re Struggling with Your Mental Health

jenniferlundy0
May 27
3 min read

When you're working through a difficult season of life, setting boundaries can feel uncomfortable—but it’s one of the most important steps toward healing. Whether you're navigating anxiety, depression, burnout, or overwhelming stress, setting boundaries protects your energy, supports your well-being, and helps you prioritize what matters most.

At Positive Change Counseling Center, we know that people often avoid establishing boundaries because they're afraid of letting others down or feeling guilty. But here’s the truth: boundaries are not about pushing people away—they’re about creating space for healthy relationships, self-respect, and healing.

If you're unsure where to start, here’s a helpful guide for maintaining healthy boundaries—especially when your mental health is fragile.

Why Boundaries Matter for Mental Health

When you're struggling emotionally, your capacity to handle extra demands naturally decreases. Saying “yes” to every request or constantly taking care of others can leave you emotionally drained and physically exhausted.

Just like our physical health, our mental health needs rest, care, and protection. Boundaries give you room to breathe so you can focus on managing your symptoms, healing, and regaining your strength.

Signs You May Need to Set a Boundary

You're constantly feeling guilty when you say “no”
You feel emotionally exhausted after time with certain family members
You’ve lost focus on your own needs or personal life
You’re regularly overwhelmed or resentful
You don’t feel safe or comfortable expressing your feelings

Recognizing these signs is the first step in reclaiming your emotional space.

How to Start Setting Boundaries

1. Identify What You Need Right Now

Check in with yourself. Are you craving rest, space, or fewer obligations? Clarifying what you need makes it easier to communicate those needs to others.

2. Start Small and Be Direct

You don’t have to overhaul your life all at once. Start by setting one simple, clear boundary—like limiting how often you answer non-urgent texts or declining plans when you need downtime.

Example: "I"I really value our time together, but I’m taking this weekend to rest and recharge."

3. Practice Without Over-Explaining

You don’t owe anyone a detailed excuse. Being honest and respectful is enough. Your needs are valid, even if others don’t fully understand them.

4. Expect Discomfort (and Stick With It)

Yes, feeling guilty is common when you're not used to setting boundaries. But discomfort doesn't mean you're doing something wrong—it means you're growing.

Boundaries With Family Members

Navigating boundaries with family members can be especially tough. You may feel obligated to stay involved or fear upsetting someone you love. However, honoring your limits can actually strengthen the relationship long-term.

Clear boundaries allow everyone to show up more honestly and respectfully. You can care for others and yourself—it’s not either/or.

When to Seek Extra Support

If you're finding it hard to set limits, communicate your needs, or manage your emotional load, talking with a therapist can help. A trained Ventura therapist can guide you through this process with compassion, offering tools to build self-confidence, process guilt, and improve your relationships.

Working with a therapist can also help you explore why certain boundaries feel difficult and uncover patterns that may be rooted in past experiences or unmet emotional needs.

You Deserve Space to Heal

Setting boundaries is not selfish—it’s essential. When you create room for your own healing, you’re better equipped to show up for the people and experiences that truly matter.

At Positive Change Counseling Center, we’re here to support you every step of the way. Whether you're learning how to manage stress, build healthy relationships, or reconnect with your personal life, our experienced therapists are ready to help.