Safety and Boundaries Kit

Practical tools and gentle guidance to help you set, hold, and communicate boundaries in everyday life and relationships.

  1. Understanding Boundaries

What are Boundaries?

Boundaries are the emotional, physical, and mental limits we set to protect ourselves. They tell others what is okay and what is not.

Why are boundaries important?

Protect your time, energy, and sobriety

Prevent relapse triggers linked to people-pleasing, shame, or toxic relationships

Build confidence and self-respect

2. Identifying Your Boundaries

Types of Boundaries

Physical- Protecting your body, space, and safety

Emotional- Protecting your feelings and mental wellbeing

Time- Protecting how you spend your time and energy

Digital- Managing your online presence and communication

Relationships- Choosing healthy, supportive relationships

Try this…

Write down what makes you feel safe and what makes you feel unsafe. Are there any boundaries you need to set?

3. Setting and Communicating Boundaries

Simple phrases for setting boundaries

“That doesn’t work for me”

“I need some space to focus on my wellbeing”

“I’m not available for this conversation”

“That doesn’t work for me”

Boundaries are not:

About controlling others

About punishment

About making things easier for others- they are for you

4. Safety Planning

If you feel unsafe (emotionally or physically):

Identify safe places and safe people

Have emergency contacts written down

Agree on code words with trusted friends for situations when you need help but can’t explain

Know your escape routes and exit plans

Learn breathing exercises and grounding techniques

More Resources

Cover page of a publication titled 'Boundaries 101' with a sunset sky background, authored by Isabella Masterson, UCD CARE Student Assistant. Contains a table of contents and introductory text about building and maintaining healthy boundaries in relationships.
Document titled 'Setting Healthy Personal Boundaries with Family Members' including sections on objective, what to know, what to do, and a copyright notice at the bottom.
A page from an informational guide titled 'Setting Boundaries: how to say 'no''. It discusses personal boundaries in relationships, what to say to decline requests, and how to respond assertively and respectfully.

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