How to Set Boundaries With Family
A guide to maintaining your sanity during the holidays.
Posted Dec 20, 2019
During my Clinical Psychology Ph.D. program, I did a rotation on an inpatient unit treating patients struggling with suicidality and homicidal thoughts. The unit never seemed more full than it was during the holidays. Is there something about the holidays that brings people to the edge?
According to the Centers for Disease Control and Prevention, suicide rates don't actually spike in December (CDC, 2013). However, homicide rates are higher on major holidays, particularly New Years (Baird et al, 2019), and research indicates that complaints about family and household disturbances are more prevalent on holidays (Rotton & Frey, 1985). The time between Thanksgiving and New Years can be stressful, whether lonely or packed with family plans, and the challenges of navigating family dynamics are real.
Here's a guide for setting healthy boundaries during intensive family-time so that you can maintain your sanity!
1. Value yourself and your time. You're important and deserve to be treated well. If the people around you don't appreciate and respect you, family or otherwise, ask yourself whether you actually want to spend time with them, and how much. You get to choose what you do, with whom, and when. Your time is precious, and if you don't value how you spend it, nobody else will either. Actively opt to surround yourself with people who build you up instead of tearing you down. Imagine what your life would be like if you exclusively spent time with people who adored and valued you?
2. Give yourself permission to do what's best for you. Cultural norms suggest that you're supposed to spend holidays with family and that if you don't, something is "wrong" with you. Ahhh, the joys of stigma! What if yours is a toxic family system, familial relationships are abusive, and your relatives hurt you? At the end of the day, YOU are your biggest advocate and supporter. It's important to have healthy boundaries, even (especially!) during the holidays, regardless of whether or not others understand and accept them. Limiting time with toxic people is an act of self-love. No shame in this game.
3. Know your triggers and anticipate them. A "trigger" is a difficult situation or event. We all have them and they're different for each of us. Triggers can range from watching your parents enable and coddle your unemployed brother, to your sister whispering about you to her husband, to your cousin Barbara sticking her fingers in the Christmas ham. Always be one step ahead of your triggers by knowing: a) what they are, b) the emotions that arise, c) how you can best take care of yourself (see #6), and d) how you plan to respond. If you suspect that a conversation or boundary-drawing will be required, you can even role-play with a friend in advance to find the most appropriate, least inflammatory language and tone. Being prepared for a stressful situation can make it less stressful.
4. Be clear about your needs and communicate them. Identify your needs and boundaries in advance. For example: Do you need your mother-in-law to come over only after all preparations are complete? Would you prefer that she leave her yappy little dog at home? How much time do you want to spend with family? With friends? Alone? (Don't forget alone-time, friends.) You may not want to be with family at all this holiday season, and instead prefer to spend time with friends. Guess what? That's 100% okay. It's your life and your precious time. Once you've identified your limits, communicate them clearly and kindly.
5. Practice saying no. I have a client who, as a people-pleaser and someone who hates disappointing others, finds it hard to say no - especially to his family. He notes that not all "no's" are the same, however: "soft no's" are easier for him than "hard no's." A "soft no" leaves room for a potential "yes" in the future: Maybe later, I have to check my calendar, I'm tired right now but ask me in an hour. "Hard no's" are firm and finite: Sorry, I already have plans; No, thank you; Please stop talking to me that way or I'm leaving. He made a menu of no's ranging from softest to hardest and practiced different no-saying-scenarios until they felt familiar and comfortable. Then he started practicing them with family. Over time, he became better at advocating for himself—and his self-confidence surged. Setting limits not only makes you feel stronger because you're standing up for yourself, but it communicates to others that you know your needs and aren't scared to state them. As uncomfortable as setting them maybe, boundaries are good for relationships, not bad.
6. Make a list of coping strategies. Whether you feel isolated and alone, or your complicated family sends you into a frustrated rage, the holidays can be challenging. Make a list of coping strategies in advance that will help you get through. These can include: going for a walk, taking a hot bath, listening to soothing music, having a designated friend who doesn't mind listening to you vent, carving out alone-time, ripping phone books (don't knock it 'til you've tried it!), joining an online support group, going to a therapist, lifting weights, journaling, drawing, getting a massage, deep breathing, watching a movie, meditating, bringing a friend along for support, or skipping it altogether...
and heading to Mexico instead.
Your time is yours, holidays or not. Set boundaries. Take care of yourself. You are worth it.
Copyright © 2019 Rachel Zoffness
Read next: What Changes Pain? The science behind why pain is painful.
Centers for Disease Control & Prevention (CDC, 2013). Retrieved from https://www.cdc.gov/violenceprevention/suicide/holiday.html.
Baird, A., While, D., Flynn, S., Ibrahim, S., Kapur, N., Appleby, L., & Shaw, J. (2019). Do homicide rates increase during weekends and national holidays?. The Journal of Forensic Psychiatry & Psychology, 30(3), 367-380.
Rotton, J., & Frey, J. (1985). Air pollution, weather and violent crimes: Concomitant time-series analysis of archival data. Journal of Personality and Social Psychology, 49, 207 – 1220.