What is an emotional boundary? Each of us has a bubble around us that represents our thoughts, emotions, opinions, wishes, and actions. If someone else’s bubble encroaches on ours, we feel pushed around or controlled. But sometimes we can intrude on others’ bubbles because we want to fix, rescue, or control them. We’re typically at our best when our bubbles are close but not overlapping. 

At the core of Cognitive Behavioral Therapy (CBT) is the simple but powerful idea that our thoughts influence our emotions and behaviors. Many people struggle with boundaries. And often it’s not because, for example, they don’t realize that they’re overtaxed. But it’s because thoughts get in the way. Thoughts like, “If I say no, they’ll be upset,” or “I should be able to handle this,” involve us crowding into someone else’s bubble by trying to control what they feel or think. We often do this with good intentions, but their thoughts and feelings are part of their bubble. All that can lead to overextending, resentment, or burnout. 

So where do we start? First, we need to build awareness. Notice moments when you feel overwhelmed, irritated, or anxious. These feelings can signal that a boundary may be needed. From there, identify the thoughts driving your emotions. Are you taking on responsibility for someone else’s feelings? Are you holding yourself to an unrealistic standard?  

Next comes a key CBT skill, Thought Inspection: examining unhelpful thoughts and replacing them with more balanced ones. For example, shifting from “If I say no, they’ll be upset” to “It’s okay to have limits, and if they’re upset by my limits, I can let let them have their bubble.” More balanced thoughts make it easier to listen to ourselves to know what we need.  

Once you have a more balanced thought, you can communicate your boundaries, clearly and respectfully, using assertiveness skills. This might sound like, “It’s not going to work for me to take that on right now,” or “I need some time to recharge this evening.” You don’t need to over-explain or even apologize. You are simply expressing what you are choosing in order to uphold your boundary. 

And know, communicating your boundaries can sometimes bring up anxiety or guilt, especially if you’re not used to it. Tolerating this discomfort in the short term helps you keep healthy boundaries that benefit your long-term well-being. The more you practice, the easier it becomes.