What’s going on here?

When we stop and take a closer look, anger can provide us with important information. When you understand what is triggering your anger, you can heal those triggers. When your triggers are healed, you’ll be able to feel angry without over-reacting. You’ll be able to feel angry and still be in control of what you say and do. Learning to control anger and its triggers are a step in learning “emotional regulation,” something that you may not have gotten a chance to do as a child.

Anger is actually a secondary emotion. When you get angry, it feels like it’s the first and only emotion you feel, but that’s not what’s really happening. What actually happens is that you feel something else first, before the anger, and THAT emotion is what triggers the anger. In all likelihood, you have a memory or experience an event, and your mind interprets it so quickly that you don’t even notice it, but you feel something. That “something” triggers the anger.

“Emotions” are feelings that have thoughts connected to them. Understanding this, you will see the importance of your interpretation of that first fleeting feeling (and trigger) that ignites the anger. It’s that first thought, that interpretation which gives meaning to the event or memory and sparks the anger.

For those of us healing from the effects of someone’s probable or diagnosed narcissism, or chronic toxicity, our anger is most likely associated with painful past experiences. If you haven’t dealt with those traumatic experiences, your anger will be triggered more easily. You may feel angry much of the time.

Feeling anger is also a way of protecting ourselves. Have you ever thought of that? Sometimes we use anger to keep others at a distance so we don’t get hurt again. This can become an internal conflict: we don’t want to feel angry, but we don’t want to be hurt again either.

In my childhood family of origin, the rules were that it was OK for my mother to openly display anger at whomever she chose, for any reason, but I was not allowed to express anger without risking punishment. If we grew up with a mother who was intolerant of anyone’s anger but her own, then as adults we have some specific challenges that need to be dealt with. If we were not allowed to express all of our emotions, including anger, because they were judged or punished, we may have learned that anger is bad, frightening, useless, unfair, should be avoided, denied, or held inside.

When you grow up believing these things about anger and enter adulthood holding these beliefs, you’ll likely behave in ways that demonstrate that you believe your anger is useless or irrelevant (victimhood), or you may not know how to express anger in a healthy manner. You may even feel guilty for having angry feelings. Guilt on top of anger. Great!

These are aspects of “Childhood Emotional Neglect,” which occurs when parents don’t notice, respond to, or validate their child’s feelings, including anger.

Essentially, if we’ve been emotionally neglected, we’ll have no coping mechanisms for dealing with anger, and we may become passive-aggressive. (This means that we’ll act out our anger by doing things that don’t look like they’re done in anger but are the result of feeling angry. Passive aggression includes behaviors like: making intentional “mistakes,” procrastinating something that’s important to someone else, disguising criticism as compliments, feeling resentful, sabotaging, ignoring, slamming and banging objects, and saying “nothing’s wrong” when your behavior or body language clearly says there is.

Let’s unpack it

Our reactions are what’s important, not the memory or event itself. A memory or an event doesn’t really have any meaning until we give it one. Think about that.  

We give the memory or event a meaning with our interpretation of it. We interpret memories and events so that we know how to think about and deal with them. And while you’re interpreting, you’re also making judgments (whether you’re conscious of it or not) about whether that memory or event is “good,” “bad,” or “neutral.” That decision is based on how you’re emotionally feeling at the time.  Here’s an example I use in the book “Lemon Moms”:

Can the weather cause you to feel an emotion? If you’re inside today, cozy and warm, with nothing planned, and it begins to storm, do you feel any emotion about it? What emotion would you feel? Would others feel the same way about it as you do? Why or why not? If you’re getting married today, and it begins to rain, you’ll probably experience some feelings about it that might be different than how you’d usually feel about rain. You might be disappointed, angry, or sad. What else might you feel? Is the rain causing those feelings, or is your interpretation of it causing your feelings? Do you see the difference?

If you’re a farmer, anticipating the end of a long, detrimental drought, you’d probably be ecstatically happy about the rain. It would mean that you wouldn’t lose your crops, and you’d have some income to pay your bills, replenish your supplies, and pay your employees.

In each example, the meaning, or “interpretation” given to “rain” is very different, and the resulting emotions will align with that meaning.

If I ask ten people about how they feel about it the next time it rains, I’d get ten different answers. That’s important to remember. Our reactions are all about our interpretation and the judgment we give to the initial feeling.

So, why is that?

Our interpretations and judgments have to do with our expectations and our emotional state.

As we know, emotions are not data; they’re not factual. Emotions are driven by chemicals in our bodies, called hormones. They are also affected by other variables such as our environment, physical health, age, worldview, self-talk, sleep quality and quantity, stress levels, food choices, beliefs, memories, thoughts, and much more. All of these, and more, can and do affect our emotional state.

If you have a particular memory, or an event, that causes you to feel angry, you need to unpack that angry reaction step-by-step and look at all of the pieces involved. Right before the anger, what do you feel? Maybe you feel belittled? Humiliated? Shamed? Unimportant? Ignored? Not mattering to someone? Slighted? Insulted? Mocked? Dismissed? There’s a pretty good chance that you feel one of those, or something closely related.

Those primary feelings triggered the anger, NOT the memory or the event. NOT what the person said or didn’t say, did, or didn’t do. Yep, you heard that right. The first fleeting, almost imperceptible feeling that you felt (insulted, dismissed, unimportant, etc.) came from your interpretation and judgment of the memory or event, and is what triggered your anger.

Let’s say someone just did or said something, and you felt that they were saying (or thinking) that you’re not important, that you don’t matter, that you should be ashamed, that you’re stupid, etc. and you immediately felt angry. But upon closer inspection, you see that they didn’t actually SAY it. That was your interpretation of what they said. The meaning of what was said is coming from you! Can you see that? Your interpretation may be correct or incorrect. The person has not actually said that you’re not important, that you don’t matter, that you should be ashamed, that you’re stupid, etc. It just feels to you, through your interpretation, like that’s what they said or implied. Do you see how your interpretation can drastically affect what happens next?

This interpreting happens quickly and you’re probably not aware of it when it happens. That’s because it happens unconsciously. But after today, if you start to apply conscious awareness, you will become more and more aware of it.

You’ll see that the meaning and judgment cause you to feel some primary emotion; shame, feeling unimportant, dismissed, disrespected, mocked, etc. That primary emotion triggers your anger. Once you’re aware of this process, you can stop right there and question whether your interpretation is accurate or not.

Why are you giving the memory or event that particular interpretation? Why not a different one? Look deeper to see what else is happening that could be impacting your perception and judgment.

Primary emotions that may trigger anger:

1. Loss of control/powerlessness/feeling like a victim

If feelings of victim-hood or loss of control are the primary emotion, you’ll be triggered to feel anger because you want to regain control over what’s happening, or what’s perceived to be happening. (Remember, a lot of this is your own interpretation.) These feelings, in particular, could cause you to overreact or lash out at others who triggered them. That’s because loss of control, victimization, and fear are closely related. If you notice that you’re over-reacting or lashing out, take a look to see if you’re feeling powerless, victimized, or afraid.

2. Fear

As I mentioned, feeling afraid and feeling a loss of control are related. That’s because the amygdala (a structure in our brains that encodes and stores memories) saves memories, not as stories, but as chunks and fragments of sensory input. So, your memories are saved as bits of sounds, sights, smells, touches, and tastes. For those who have C-PTSD, any of these fragments that are also connected to fear can trigger anger. There is a strong need to regain control of the situation.

Our minds use fear as a method to keep us safe. Even though fear is uncomfortable, it is a natural response, not a sign of weakness. When a memory causes you to re-experience feelings of fear, it would be OK to remind yourself that you’re in a safe place and that you’re experiencing a memory. It’s safe to examine this disturbing feeling a little deeper. When you begin to get a clearer picture of what’s really going on behind the scenes in your brain, you’ll start to uncover the actual trigger. Once you find the trigger, you can begin to understand it better, which will start you moving forward.

3. Frustration

I’ve mentioned that frustration can trigger anger, so let’s take a deeper dive into that.

Frustration is the emotional response to having to deal with conditions that are outside of an individual’s realm of control. Being blocked from a desired outcome, or being challenged by a difficult task, are examples of events that can cause frustration. When someone feels frustrated, and it’s combined with fear, they may become aggressive. Often, when we feel frustrated, there is also a sense of powerlessness. That’s because you’re in a situation where you want to do something and you can’t. You feel like you have no available choices, or you don’t know what those choices are.

Focusing on a solution, rather than on the problem, is a helpful thing to do. If you’re feeling frustrated about something, here are some questions to ask yourself that could change your perspective, and uncover a solution-

• What is it that I’m trying to achieve?
• Am I feeling blocked in the way I’m going about getting it?
• What are some other ways I can get it? Think of at least two.
• What steps can I take right now?
• Do I need to start working on accepting that I can’t change this situation?
• Do I need to change my goal, rather than give it up?
• Am I allowing fear to control my responses? How can I change that?

4. Feeling tired or overwhelmed

Feeling worn-out or exhausted impacts our ability to cope with challenging situations. When we’re tired, our minds can’t work at full capacity, and we may find ourselves misperceiving, misunderstanding, or making poor decisions. When we need rest, our patience and emotional resilience are low. You may feel like you’re at your limit for what you can handle, and that’s also connected to feeling frustrated. When you’re at your limit, feeling like you have no more ability to cope can feel scary and may cause you to feel afraid. Being pushed over that limit can trigger anger.

Are you beginning to see how fear keeps coming up in these scenarios? Fear is connected to many of these triggers.

When you’re feeling overwhelmed, stop, and see if you can dig out the cause. Are you tired? Under more stress than usual? Are you in pain? Have you experienced a loss? Have your responsibilities increased? Have you lost a support system? Had a financial loss? What else has changed in your life recently?

Break the cause of your overwhelm into smaller chunks and see where it becomes unmanageable. Do you need to ask for help with this unmanageable piece?

What are some healthy ways that you can start to respond to feeling overwhelmed? (Hint: take a nap, go to bed early, eat something if you’re hungry, call someone, move your body; go for a walk, do something physical, talk to someone, read.)

5. Grief

Grief is an overwhelming emotion, and it’s one of the hardest to deal with. Part of our dawning awareness that our mother’s undiagnosed narcissism has negatively effected us, is noticing a strong feeling of loss. Feelings of loss can be confusing and painful, and often when going through the process of Narcissism Awareness Grief, we feel that sense of loss. We don’t mourn for what we had. We mourn for what we didn’t have; we mourn for what could have been.

We mourn the loving, caring mother we never had, and the innocent, unburdened childhood we never got to experience. We mourn our lost sense of self. We mourn the love and acceptance we never got to experience as daughters, especially if we’re an invisible or scapegoat child. We grieve our lost sense of security because we were gaslighted. We mourn all the lost time, the time spent believing lies and engaging in people-pleasing. We mourn the loss of a soul-connection to our mothers. It’s natural to feel angry when there’s such a huge amount of loss.

When you’re angry, and you’re not sure why, ask yourself if grief could be the cause. Does the current situation remind you of something you’ve lost, could have had, or desired? For example, when you see your mother engaging with the Golden Child, do you feel angry? When you see a mother out in public, laughing, playing with, and enjoying her child, do you feel angry? Ask yourself if what you’re experiencing is unresolved grief. If your anger is indeed grief-related, that’s an indication that you need to start working through the grief. Learn about the stages of grief and Narcissism Awareness Grief in particular. Get into a support group or find a therapist. Please don’t let being stuck in grief rob you of a happier future.

6. Codependent coping

When we don’t feel good about ourselves, if we have low self-esteem or low self-confidence, we look for validation and approval from others. If we don’t know how to validate and affirm ourselves, we look to others to fulfill those needs. When we’re codependent, we may go to incredible lengths to please others, to get that validation, affirmation, and some semblance of self-worth. When we have a weak sense of worth, our anger jumps out in defense. When someone doesn’t acknowledge or appreciate what we’ve done for them (even if they didn’t ask for our help), we feel hurt and resentful, and those can trigger anger.

Codependency ends when we start feeling “good enough” and can approve and validate ourselves. Validation is incredibly important. Once you’re able to validate yourself, you ‘ll be less likely to seek out others to do it for you. You won’t need to step in and do things for others when they haven’t asked you to. You’ll begin to know yourself more deeply than you did when you were focused on care-taking someone else.

Ask yourself, why do you need this person’s approval? Why is it so important to you? What will their approval change about you? What will happen if you don’t get it? If you don’t get it, would that change anything, really? What beliefs about yourself would it change? Is their approval the only thing that will cause this change? What can you do to start feeling better about yourself regardless of how they respond to you? What else might improve your self-esteem? What might increase your self-confidence? When will you start doing those?

7. Betrayal hurt

When we go through Narcissism Awareness Grief, we often feel betrayed. Betrayal hurts our hearts and can affect how we think, how we feel, and what we believe. At least temporarily.

It’s hard to understand how and why our mother could hurt us so deeply. These underlying hurt feelings, along with those of disappointment and betrayal, can all trigger anger. Acknowledge these feelings of pain, betrayal, and disappointment. Work on accepting that if your mother is a narcissist, she truly cannot behave any differently, without making a conscious change. Without a desire or motivation to change, she will not change. The changes must come from you.

8. Weak boundaries

If we have weak boundaries or don’t enforce the boundaries we have, the more likely we are to react in anger when they’re challenged or violated.

You are worthy of love and respect simply because you exist. If you’re in a situation where you’re treated unlovingly or disrespectfully, that may cause you to feel angry or resentful. You may not understand why you feel that way. You feel that way because that person is not validating you. Being validated is a basic human need. If someone’s invalidation triggers your anger, you may want to look into self-empowerment and ways of developing a stronger sense of self-worth. When you value yourself, and can validate yourself, it’s less likely that another’s lack of validation will trigger you.

By taking the time to understand where your anger comes from, you’ll learn a lot about yourself and begin to heal those triggers. You’ll begin feeling a new sense of peace and calm. When someone or something triggers you, you’ll understand what’s happening and be able to deal with it. Sometimes all it takes is awareness of what’s happening “behind the scenes” in your brain. With a little practice, you’ll begin responding to your triggers in a different, healthier way. You’ll begin seeing your anger as a tool that you control, rather than as an emotion that controls you.

Any time you feel angry, whether it’s slightly ticked-off, annoyed, or full-blown furious, get in the habit of asking yourself, “Why am I angry right now? What was the primary emotion I felt?” “What interpretation have I given it?” “Why am I giving it that interpretation instead of some other?” It’ll bring you a step closer to learning how to regulate your emotions, and that’s something many of us didn’t get to learn, if we grew up in an emotionally neglectful home.

Tools for healing:

Conscious awareness:  Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions. Practice mindfulness.

Understand the abuse cycle

Learn about letting go of what you can’t control, by using loving-detachment

Learn about expectations

Learn about setting boundaries 

Self-care: We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. We can take responsibility for getting our needs met, instead of waiting for someone to change or meet our needs for us. We are in control of ourselves and no one is responsible for us but us. We can change ourselves with patience, persistence, and practice.

Learn about codependency and maladaptive coping skills

Take the Adverse Childhood Experiences quiz

Learn about Narcissism Awareness Grief

More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)

Like these posts? Want them automatically delivered to your inbox twice monthly?

About the author

As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn. 

Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.

Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.

She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.

This website is intended for informational purposes only and is not a substitute for professional therapy.

The Revelation

It took me a while for some reason, but I finally realized that the way I was working was not conducive to happiness, health, or a sense of mental or emotional well-being. My priorities had to change if I wanted to not only stay sane but enjoy working from home. So I changed them.

Work is important, sure, especially when you’re your own boss and you’re doing the work of several people. But I finally remembered that I’m important too, and that I should be on the priority list along with everything and everybody else! Sleep is important. Eating is important. Socializing is important. Enjoying the life that I’m creating is important!

So here’s what I’ve changed so far, to start creating work/life balance. I’m happier, healthier, and I feel more rested and peaceful because of these changes.

I Schedule Online Social Time

Every week, I make a few online coffee or lunch dates with friends, and family using ZOOM. Every Wednesday I have a repeating scheduled online happy hour with my sisters and daughter. I FaceTime with distant friends and family. I text with friends or family members that I don’t see very often.

These work for me because it’s the interaction and connection that’s important. I find a pleasant space to hang out, nowhere near my workspace, so I can fully focus and enjoy these visits.

Whatever type of socialization works for you online, do it!

I Have a Schedule

There was a time when I preferred to code for hours without any breaks, but that was not helpful in the long run.

One time, I started at 10 PM and the next time I looked up from my screen it was 6 AM. I had no idea. When I was new to working from home, I didn’t want to have “a schedule”. I really felt that the beauty of working from a home office was that I could work “whenever” I wanted. And often I wanted to work very late at night.

It didn’t take long for this new found “freedom”  to negatively impact my sleep cycle. Having the freedom to work “whenever”, wasn’t working for me at all. I wasn’t tired at night when I should be sleeping, and I was tired all day when I was also working and taking care of other responsibilities.

So I decided to have more structure in my days and nights. In order to keep that feeling of freedom I now use a loosely defined schedule, an outline if you will, beginning between 7 and 8 AM and ending between 4 and 5 PM. But it works for me. I work only half a day on Friday and I don’t work most weekends.

Making myself stick with this structure has fixed my sleep cycle and given back a sense of control over my life.  It impacts how I plan my days. I can work more, or less, depending on what I need to get done.

I Take Breaks

Even with a daily work-outline, I still have a tendency to get immersed in my work,  sometimes to the exclusion of everything else.

When I first started taking little breaks, I worried about how “behind” I was getting in my work. But I soon realized that for some reason, my mind worked better, my thoughts were clear and I was actually more productive after I took a couple of breaks! I had no idea that would happen simply from taking a little time away from my work throughout the day. So I decided to keep taking breaks and make some of them a little bit longer.

I’m getting all of my work done and I don’t feel like I’m falling behind on other responsibilities while I’m working from home.

During a 30 minute break, I might do a little banking. On another break, I’ll make myself a nutritious snack or lunch. On a shorter break, I’ll play with Abby, my dog.

See what I mean? I don’t have a set break schedule but I’m aware that I need to take them and I honor that. I take them in the morning and in the afternoon, at various times and for various lengths, depending on my needs. I no longer drive myself like a workhorse. I’m kinder and more considerate to myself, and it shows in my work. Go figure, huh?

I Get Out of the House

I think one of the best ways to stay sane is to get outside.

As long as you social distance, some ways you can get yourself out of the house are:

If you have a dog, take her for a walk or go to the park for 30 minutes.

Exercise in your home outdoor space.

Take a walk around your neighborhood.

Sit in your yard, or on your porch, or balcony.

Check the mailbox

Get your muscles working and your blood pumping.  Your body will appreciate movement, you’ll get to look at something besides your computer screen. And that brings me to the next thing:

Make a Change of Scenery

I started working from a different area after each break. So on some days, if I’ve had three breaks, I’ve worked in three different areas, including outside. This one really helps me.

My advice to you: change up your workspace now and then. Work in different areas of your house or sit in a different chair or in a different room, so your view changes. Work outside for 30 minutes if you can, sometimes in your front yard, sometimes in the back.

I hope you’ll try a couple of these yourself and see if it makes a positive difference in your life. 🙂

Tools:

Conscious awareness:  Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions. Learn about setting boundaries 

Self-care: We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. The good news is that we can change ourselves with patience, persistence, and practice. We can take responsibility for getting our needs met, instead of waiting for someone to change or meet our needs for us. We are in control of ourselves and no one is responsible for us but us.

Practice mindfulness

More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)

Like these posts? Want them automatically delivered to your inbox twice monthly?

About the author

As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn. 

Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.

Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.

She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.

This website is intended for informational purposes only and is not a substitute for professional therapy.

“No” is a boundary. “No” is a choice. Saying “no I won’t do that” or “I will no longer tolerate ___________” is a way to honor our true feelings.

Saying yes to something when we want to say no can make us feel resentful, used, angry. When we’re co-dependent, we often say “yes” when we want to say “no”, or we say “no” when we really want to say “yes.” But why do we do this?  I think it’s because we’re afraid.  We’re afraid we’ll need to justify saying no or have to explain why we’re saying it. But really, an explanation is not required. It’s actually enough to just say “no.” 

“No” is a complete sentence.

We want to be liked and needed and we’re afraid of losing that. Sometimes we say yes instead of no because we depend on others for a sense of approval or for a sense of identity. We don’t want to lose that. Sometimes we need or want validation. Sometimes we depend on external validation because we haven’t learned to validate ourselves yet. (That’s a discussion for another time.)

We can say “no” with love & compassion. It doesn’t have to be mean. 

“No” is a very clear choice. It’s not negative. It’s an affirmation of our integrity and beliefs. 

It’s important when we’re healing to start saying what we mean and meaning what we say. Your “yes” is stronger and more meaningful if you say “no” now and then. 

We are in control of where to draw the line & how to articulate where we stand. Doing this empowers us. 

Why it’s important to have personal boundaries

I’ve read that it’s far better to use an “assertive no” rather than a “submissive yes.” Think about that.

We lose a part of ourselves when we say yes but want to say no and when we say no but want to say yes. We are people-pleasing then, and we’re not saying what we mean and meaning what we say. We lose our integrity. It’s too high a price to pay. Be true to yourself and say what you mean.  Setting boundaries is a method of showing our integrity. Healthy boundaries help us set limits that protect and empower us. 

Boundaries pertain to “me” and my behavior, rather than to others. They are under my control. I base my personal boundaries on “what I need” to maintain my personal safety, emotional stability, and mental health. 

Boundaries are not intended to be a way to control others. They’re not meant to change another person’s behavior. They’re a way to have personal limits for ourselves. They’re not emotional, they’re facts.

Boundaries protect us from another’s destructive behavior or from engaging in activities that we don’t want to be involved in. Setting healthy boundaries is a form of self-care and self-empowerment.

WE get to determine what’s acceptable to us and what’s not. 

Boundaries are not a “do this or else” kind of statement. They are not a threat to someone else’s behavior. Enforcing a boundary is not meant to be a way to manipulate or control others. Rather, a boundary is where we “draw the line.” It means you’ve thought about which of their behaviors are acceptable to you and which ones are not.

How to set healthy boundaries

Setting a boundary requires four things:

1. Acknowledging that you have a specific physical or emotional need that will help you feel happy, safe, healthy, loved, understood, etc.
2. Acknowledging someone’s behavior that’s directly related to or challenges this need. (This is going to be the boundary.)
3. Setting consequences. This is the action you will take when the boundary is broken. When that line is crossed you will need to know ahead of time what you’ll do and be prepared to do it.
4. Possibly informing about the new boundary by stating the above three items. Informing is a choice that you do not have to take. More about that below.

A word about consequences

The consequence (the action that you take) is taken by you to protect yourself or to take you out of a situation.

By following through with the consequence, you’ll be letting the situation play out without you. This is because setting a boundary means we will no longer engage with unacceptable behavior. We choose to lay down our end of the tug-of-war rope and we do something else. What the other person does next is their choice. And the consequences of that choice are theirs too.

We follow through with our stated consequences, understanding that we have no control over what happens next after we take ourselves out of the situation. AND we accept that no matter what happens, we’ll be OK and we won’t step back in to take control. This is the really scary part, because OF COURSE what happens next could affect you.

This fear can make us want to give up the idea of setting boundaries and just remain co-dependent.

The benefits of setting boundaries

To me, having personal boundaries is another form of exercising something called “loving detachment“: meaning that I’m staying in my own personal space regardless of what’s going on around me. I’m not trying to control others and I’m not taking responsibility for their choices. By setting boundaries, I’m consciously and lovingly letting others deal with the consequences of their choices, even if it’s uncomfortable for them. Even if it costs them money, relationships, or jobs. There’s definitely a degree of “tough love” involved in setting and enforcing boundaries.

Boundaries are not something that you negotiate with anyone. No one can determine your boundaries but you, simply because they’re part of your self-care! No one knows what’s best for you more than you do. You don’t need someone’s permission to set a boundary and you don’t need them to approve of it, allow it, or agree to it. BOUNDARIES ARE NOT ABOUT ANYONE BUT YOU. THEY ARE TO TAKE CARE OF YOU.

It’s about choices

Boundaries are not threats or ultimatums:

For example:

“You’d better not do —— ever again or else!”

Instead, a healthy boundary would be more like:

“If you choose to do that then I’ll do this_____. “

It’s about giving someone choices for their behavior rather than taking choices away from them. If your boundary leaves someone with the ability to choose, then it’s probably a healthy boundary. If your boundary takes away their choices except for one, then it’s probably more of an ultimatum or a threat, not a boundary. Keep in mind that the choices you’re leaving them include the THING that you don’t want them to do. The thing that means you’ll enforce the consequences. That’s OK. Just be aware that they may test you to see if you’re serious. Always follow through with the consequences.

To set healthy boundaries, you must understand where you end and others begin. It’s also necessary to have healthy self-worth and self-confidence or to at least be actively engaged in improving those.

Acknowledge what you need

Start by asking yourself:

What do I need, separately, from other people?

This one can be tough. Take the time to explore this over a period of time. Do you need to get to bed earlier than your partner? Do you need quiet time for whatever reason away from your kids every day? Do you need a particular medication or supplement? Do you need to eat or not eat certain things? Does something that a person does or says make you uncomfortable? Does their behavior make you feel emotionally or physically unsafe? Do they regularly disrespect you or say things that are hurtful? Think about people or situations that you would avoid if you could and ask yourself why. If you could change anything, what would it be? Ask yourself: what’s my motivation for setting this boundary?  I’m guessing that your answer is something along the lines of “I want him to stop doing ______” or “I want her to stop treating me like  ________.”

OK. That’s great. Now, because we can’t control other people’s thoughts or behavior, we have to reframe this a bit.

Examples of Healthy Boundaries

We can’t make him stop doing _______ and we can’t make her treat you differently. So what CAN we do? We can change what happens if and when they do those things. We can change the outcome for ourselves. We don’t have to stand there and accept unacceptable behavior. This is self-care.

For example,

NEED: I need to feel safe.

The RELATED BEHAVIOR: I don’t feel safe when he _______.

Reality: I can’t control whether he does ________ or not, but I can control ME. So, an appropriate boundary could be something like this:

BOUNDARY: If he does _______,

CONSEQUENCE: then I will do this:

1. Walk away

2. Go to a different room

3. Hang up

4. Call someone

5. Leave

6. Take a taxi

7. etc.

If you want to INFORM him: Say something like: “I need to feel safe when I’m with you. I don’t feel safe when you drink and drive. If you drink and choose to drive (boundary) I will call an Uber for myself. (consequence)

Another example:

WANT: I want to maintain my positive feelings about my sisters

The RELATED BEHAVIOR: When mother starts talking negatively about my sisters….

CONSEQUENCE: then I will do this:

1. Change the subject
2. End the conversation and hang up

If you want to INFORM her: Say something like: “I need to feel good about my relationship with my sisters. I don’t like hearing negative, critical, and judgemental things about them. If you talk smack about my girls (boundary) I will change the subject or end our conversation (consequence).

Do you see the difference between simply putting up an emotional wall/avoiding certain people/trying to control another’s behavior, and setting a boundary to take care of yourself? Think about the difference. It’s huge.

After you’ve developed a boundary, ask yourself:

Does the boundary take care of me?

Am I trying to control the person’s behavior or am I trying to take care of myself? Is my “boundary” more of a threat or ultimatum?

A healthy boundary should give the other person the ability to make choices. If they are not left with any choice or have only one “choice”, then it’s not a healthy boundary.

To inform them or not

As shown above, the final step you may want to include after you’ve set a boundary is to inform the people involved. You don’t have to inform, especially if you think doing so will make your boundary be taken as a challenge. I would say “do not inform” if you think the person will break the boundary just to test you. Do not inform if you think it will provoke an argument or put you in danger. You will carry out your boundary and the consequences, and the person will learn that the boundary exists that way.

However, if you want to inform, you will choose the right time, and simply state your boundary and the consequences, that’s it.  As uncomfortable as it might be to state and enforce a boundary, you may still want to do it as a way of expressing your expectations.

Informing others of your new boundaries can feel scary or intimidating. It doesn’t have to be a lengthy or painful conversation. In fact, I believe that “stating the facts” is all that’s required. You do not need to justify, answer questions or deal with drama. If a tug-of-war is offered, you are not required to engage. Drop your end of the tug-of-war rope and do something else.

Whether you inform or carry out the boundary and consequences without informing, the choice is up to you. I would suggest being very comfortable with the consequences and know without a doubt that you can carry them out.

Putting it together: Needs, Boundary, Consequence

1. State your need.
2. State your boundary.
3. State the consequence.
4. Inform them or not

Setting boundaries can feel so scary that sometimes we avoid doing it. Start with just one and see how it goes. It takes practice to set boundaries, especially if we haven’t learned how to do it when we were children or if we’ve never seen healthy boundaries in action. Sometimes the boundaries we set, or their consequences, will need to be tweaked or adjusted so they work better. That’s absolutely OK! Just make sure that whatever your consequence is, that you will absolutely be able to carry it out. If we back down and don’t enforce our own boundaries, we can end up feeling defeated or resentful, or weak. If we don’t enforce our own boundaries, we’re sending the message that we’re not serious! If you don’t feel you can carry out the consequence, you need to re-think the consequence and create a new one.

What to do when your boundaries are challenged or rejected

This can be tricky. Dealing with someone who’s challenging us or daring us to enforce our boundaries requires us to feel a high degree of self-worth, self-esteem, and self-confidence, or at least for us to be actively working on those things. We’ll need to be able to respond with something like “I understand that you don’t like this (boundary). It’s absolutely something I need and intend to do for myself.”

Sometimes people can be hurtful, critical, or judgmental when we start setting and enforcing boundaries. They’re not used to it and they don’t like it. In the spirit of loving detachment, that’s all OK. They don’t have to like it. Whether they like it or not has nothing to do with you or taking care of yourself. So when someone challenges your boundary, remind yourself that you can do hard things. You do hard things every day and you’ve been doing hard things all your life. This is no different.

When they challenge the boundary, you re-state your want/need, the boundary, and the consequence. If they go ahead and cross that line anyway, then you go ahead and carry out the consequences.

Tools: 

• Pause. Take time to think. Don’t respond right away. Say something like:”I’m going to need to think about that”, or “I’ll get back to you on that.” 
• Practice saying yes and no to real or imaginary questions. 
• Know when something is your responsibility & when it’s not. Say it nicely, say it with firmness. “No, that’s actually something you should be doing for yourself”.
• Remind yourself that you’re worthy of setting that boundary and that you’re worthy of being fair to yourself. 
• Pay attention to the physical sensations in your body when you think about saying yes or no and then do the thing that honors your body. 
• What are some other things I can say when I don’t want to say yes but I’m uncomfortable saying no? Possible replies:
  • “ I appreciate you asking but no that’s not something I can do”.“
  • “No, I can’t do that but here’s what I can do”
  • “No, but is there something else I could do to help?”
  • “At this time in my life no, I’m sorry I can’t do it” 
  • “No, thank you”
  • “Count me out”
  • “I’ll get back to you”  

You may also like these resources:

The Journey

What are expectations?

Codependency

Understand the Cycle of Abuse

More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)

Like these posts? Want them automatically delivered to your inbox twice monthly?

About the author

As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn. 

Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.

Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.

She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.

This website is intended for informational purposes only and is not a substitute for professional therapy.

What Are Expectations?​

Expectations are about “what I want” in terms of my and other people’s behavior. “Expectations” are another name for the “should’s” that we apply to ourselves and others. All of our expectations are under our control.

Sometimes our expectations are realistic, but often they’re not, and they may also be tied to our perceived value or worth as a person. 

Having expectations for others without communicating about them first is the same as expecting them to MIND READ. We may assume that people in our daily lives will “just know” what we want or need at any given time. If they know us, if they LOVE us, shouldn’t they JUST KNOW? We assume they know our expectations. Not only do we expect that people will automatically know what we want, but we assume that they’ll automatically do the things to meet our expectations too. When they don’t know the expectations and don’t meet them, we get resentful. How ridiculous is that? How fair is that to them?

When we grow up in a toxic environment, we may expect that “bad things” will always be part of our experience. We may become adults who expect the worst or live in fearfulness. Those are not healthy or pleasant expectations to hold. Instead, we can examine these expectations to see when we’re unrealistic, and if we change our attitudes about what to expect, it will change our life. If we practice awareness with our expectations, we’re less likely to be disappointed, angry, or resentful when they’re not met.

If we’re using words like “never” and “always” when we talk about our expectations, it indicates that it’s an unreasonable expectation. Having unrealistic or unreasonably high expectations can lead to resentment. When expectations are unrealistic, they’re often based on fear. Conversely, having low expectations can lead to disappointment. Sometimes we purposefully, and maybe unconsciously, set low expectations in hopes of avoiding disappointment.

Sometimes we’re not sure whether our expectations are appropriate. It can be a good idea to ask someone whose integrity you respect to see what they think. Sometimes another perspective can be very helpful.

Here’s the thing: if we practice detaching from outcomes, our fears and resentments begin diminishing.

We’re always changing, and our expectations need to be flexible and able to change too.

• Examine your expectations. Are they realistic? How do you know? How can you change that?
• How important is this expectation? Is it worth sleepless nights? Is it worth feeling anger, hurt feelings, or resentment? How important is it really?
• Let others be who they are. Notice how this feels. Is it pleasant? Why or why not?
• Let go; detach. Let go of what people say or didn’t say, or what they did or didn’t do. Let go of outcomes. Let go of the expectations.
• Make the goal a process of progress.
• Affirmation: “I focus on progress, not perfection.”
• Trust the process.

Here’s to all of our continued emotional growth and prosperity!

You may also like these resources:

Learn about the Cycle of Abuse

Learn about setting boundaries 

Learn about codependency and maladaptive coping skills

Self-care: We can only choose to focus on and be responsible for ourselves, our own thoughts, actions, and behavior. We can take responsibility for getting our needs met, instead of waiting for someone to change or meet our needs for us. We are in control of ourselves and no one is responsible for us but us. We can change ourselves with patience, persistence, and practice.

Conscious awareness:  Be aware and make conscious choices before acting. Self-awareness releases us from making impulsive and potentially damaging decisions. Practice mindfulness.

Learn about letting go of what you can’t control, by using loving-detachment

More resources to guide you in healing from childhood trauma, abuse, or neglect. Available on Amazon and wherever books are sold. (ebook, audiobook, hardcover, and paperback.)

Like these posts? Want them automatically delivered to your inbox twice monthly?

About the author

As a result of growing up in a dysfunctional home, and with the help of professional therapists and continued personal growth, Diane Metcalf has developed strong coping skills and healing strategies. She happily shares those insights with others who want to learn. 

Her books and articles are the result of her education, knowledge, personal growth, and insight regarding her childhood experiences and subsequent recovery work.

Diane holds a Master of Science degree in Information Technology and a Bachelor of Arts in Psychology. She has worked in numerous fields including domestic violence and abuse and is an experienced advocate, speaker, and writer about family dysfunction. Currently, she writes about recovery from narcissistic victim syndrome and symptoms of C-PTSD on The Toolbox and has authored three books in the “Lemon Moms” series. Visit her author’s website here.

She is no longer a practicing Social Worker, Counselor, Program Manager, or Advocate.

This website is intended for informational purposes only and is not a substitute for professional therapy.