Safety and Boundaries Kit
Practical tools and gentle guidance to help you set, hold, and communicate boundaries in everyday life and relationships.
A gentle guide on setting boundaries:
Each section focuses on one part of boundaries and protection.
Click to open. Pause when you need to. Take it one step at a time…
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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
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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?
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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
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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
Boundary Check-In:
Read each statement and pause. Tick what feels true. Write if you want to.
☐ There’s been a situation recently that left me feeling drained.
☐ I said “yes” but inside I wanted to say “not this time.”
☐ I felt tension in my body but ignored it.
☐ I stayed longer than I wanted to.
☐ I explained myself more than I needed to.
☐ I worried about disappointing someone more than protecting myself.
Now gently reflect:
☐ I can name what part of that situation didn’t sit right with me.
☐ I can recognise what I needed in that moment.
☐ I can admit that something crossed my peace line.
And looking ahead:
☐ Next time, I could pause before answering.
☐ Next time, I could say “I’ll think about it.”
☐ Next time, I could leave earlier.
☐ Next time, I could say “I’m not comfortable with that.”
☐ Next time, I could choose not to explain myself.
You don’t have to act on all of this today. If you ticked even one box, you’re building awareness. Well done!
Explore the Recovery Toolkit
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Mental Health and Mood Tracking
Gentle tracking tools to help you notice emotional patterns and support your mental wellbeing day by day.
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Safety and Boundaries Kit
Practical tools and gentle guidance to help you set, hold, and communicate boundaries in everyday life and relationships.
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Digital Resources
A guide on using technology to connect, learn, and grow in your recovery.
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Employment
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