i had this whole thing on Where to Draw the Line: How to Set Healthy Boundaries Every Day by Anne Katherine (who also wrote Boundaries: Where You End and I Begin....
but it got deleted. *SIGH*
so if i have more time and energy, i'll post about that later.
poopie.
the basic gist of it is that it's pretty helpful for people like me who feel like their sense of boundaries can be better improved. i think growing up in a korean-american home where two cultures sort of jumble up in your brain and in an immigrant family, where time together as a family was really limited, have hindered the development of a truly healthy set of boundaries. that and being an asian girl, you aren't really taught a whole lot about being assertive about yourself.
this book was very helpful in that it actually gives you solid, real-life examples and situations with which to work out. here are the chapter headings to see what the book covers: definition of boundaries, time boundaries, defenses vs. boundaries, communication boundaries, setting boundaries on defensiveness, boundary violations, setting limits on attack, anger boundaries, making amends, friendship boundaries, gossip, intimacy boundaries, holiday/birthday/celebration boundaries, sexual boundaries, gender boundaries, divorce boundaries, possession boundaries, parent boundaries, spiritual boundaries, tidiness boundaries, dress and appearance boundaries, boundaries for illness and chronic conditions, when someone is dying, autonomy boundaries, food boundaries, internet boundaries, therapist boundaries, your safe country.
if i add the quotes that i liked from the book, it will be in the extended.
pg 20:
Your time is your life. You are absolutely the final authority on how you will use it.
We hurt ourselves when we give our time, the minutes of our life span, to pursuits that don't match our own values. We each need to assess our own truths around the use of time, be clear about our own feelings and values, and protect our own time needs.
pg 23:
If you agree to meet someone at a certain time, you are creating a contract with that person. Every minute that you are late uses a portion of the other person's life.
Being habitually late starts affecting relationships. Your lateness squarders the time of the person who is waiting, and it can create distance and friction.
pg 24:
Your greatest obligation in your use of time is to yourself, so that you are filling the days of your life with the pursuits and activities that reflet your deepest values. Time boundaries protect these pursuits, creating the limits that allow you to interact most fully with what matters to you.
pg 33:
Before deciding on what type of boundaries to set, first assess your own risk. Some defended people are dangerous: they defend themselves by attacking others.
No matter how bad someone else's childhood may have been, it's still not okay for them to hurt others, either physically or emotionally, with a mean action or cutting remark. A person who does this is exploiting you, and their relationship with you, by using you to discharge their own bad feelings.
pg 38:
With a boundary toolkit, you pay attention to actions that discount you and limit such interactions with dispatch. It's your first date with Max and he dismisses your stance about dialectical determinism. This is a red flag. Disagreement is fine. Different opinions add interest. But to brush off your opinion as inferior is not okay. His response is a warning for you to watch for a pattern of dismissal, disregard, or disrespect. If you notice such a pattern, you can back away from the relationship or see how he handles it when you set a boundary.
pg 39:
By taking yourself out of situations in which you or your choices are being negated, you send your psyche the message that you are taking charge of self-protection and that it need not be on automatic red alert.
pg 46:
Ignoring boundaries is itself a response. We someitmes feel that if a person tromps over us after we've said no, then we much not have been clear. We can get caught in the trap of explaining again and again, meanwhile letting the other person take advantage of us.
If you find yourself trying to educate the other person over and over, you are working too hard.
We do not need to take responsibility for another person's refusal to respond. If you reasonable request, counteroffer or boundary is ignored, pay attention. You ARE being responded to. The other person is responding with disregard. At that point, you are justified in setting a firmer boundary or in protecting yourself further.
pg 50:
Be the guardian of your own tender information. Be careful about revealing delicate or personal information to someone who's mean, careless, or untrustworthy.
pg 57:
When a person repeatedly negates what another person is saying, they are presuming to rule over the other person's speech and thoughts.
pg 59:
Your job--if someone is committing communicatioin violations against you--is to notice the big picture, take yourself out of the situation, and save your energy and goodness for someone who can appreciate them.
pg 63:
Anger before a conversation has even started can be an attempt to control the other person. It can be a way of saying, "I'm going to try stopping you before you even start. Back off. If you confront me I'll be angry at you."
pg 64:
Missing the point is a defense of misdirection. While you are talking about trees, I'm going to pretend that this conversation is about geography. A clever defender takes a tack that is close enough to fool the initiator into thinking that the real issue is being addressed.
Allie accuses James of a feeling he's not having. This defense is usually very effective in sidetracking the initiator. In the very act of defending himself against her accusation, he starts moving toward being angry.
Anger is funny in this way. You can feel calm and clear, and then when someone accuses of being angry, even though you weren't angry a second before, suddenly you do start feeling angry. As a defense it works like a charm.
A good response to this defense is to acknowledge the anger and then go right back to the original point. If you get lost in an argument about whether or not you are angry or when your anger started, the defender wins. YOU are now on the defensive, and the original issue is history.
pg 66:
Getting a partner into a tried-and-true prior argument is in itself a good defense. Each person knows his or her lines and can settle into the old rut.
Allie also introduces a new defense, one that can create a lot of confusion for the other person: she denies her own words.
pg 67:
James is raising his voice, true. As he is increasingly thwarted, he gets louder and more frustrated, but he is not yelling abusively. When we overstate how someone is behaving, that is a defense. The person is mirrored incorrectly, which can throw them off and make them feel wrong.
James IS angry. In these circumstances, it is natural to be angry. His nager is appropriate. Yet she is accusing him of being very angry, as if anger weren't appropriate, and axaggerating his true feeling. This mirrors him incorrectly and is likely to sidetrack him.
Pretending to be vicitimized--entering the victim role--puts the other person into the wrong and also increases their anger, frustration, and powerlessness. Some participants might get abusive at this point, and other might feel hopeless and back off.
Stating an obvious fact as if it's being argued about is another example of misdirection.
pg 69:
In general, refuse to engage with defenses. The more you respond to someone's defenses, the further you will be pulled from your own issue.
pg 70:
If you start to feel confused, you are running into defenses. You don't have to be able to identify them to know that the conversation has gone astray. Take a break. Get clear again, them resume.
When in doubt, go bak to your original issue. If you are vulnerable to being sidetracked by your partner, write down the issue on a piece of paper so you can refer to it if you get lost.
pg 74:
When you're in an argument or conflict and the other person gives you an approximation of what you want--not doing it perfectly, but being in the right ballpark--appreciate it. Realize that the person is making an effort on your behalf. If you wait till they are perfect, you have a long wait ahead of you; they won't ever get perfect, because you aren't cueing them that they are on the right track.
pg 79:
When someone violates one of your boundaries, or you observe them violating someone else's, consider that a warning. Don't expose yourself to any further damage or assault from them--and be on the alert for furture violation attempts.
We sometimes wrongly believe that if someone has acted badly towards us, we will change their attitude by making ourselves more vulnerable. In fact, the opposite is usually true: the more vulnerable we make ourselves, the more likely it is that the boundary violations will continue or worsen.
pg 83:
The longer we stay in a violating situation, the more traumatized we become. If we don't act on our own behalf, we will lose spirit, resourcefulness, energy, health, perspective, and resilience. We must take outserlves out of violating situations for the sake of our own wholeness.
pg 85:
Some of us have a tendency to let people get away with things uner the auspices of being nice. Forget it. The other person is not being nice. Once someone else abandons the limits set by courtesy, you are not required to stay there yourself. Protecting yourself gets to be your first prioirty. It is more important than propriety or sparing the other person embarrassment. Remember, you are not the one causing the stir. The other person caused it. if they use the social situation as a cover to get away with a violation--counting on you to keep quiet so as not to interrupt the main event--you can foil that plan by deliberately and publicly speaking out--or by doing whatever you need in order to be safe.
pg 91:
In a new relationship, the VERY FIRST TIME someone tries to dump their feelings on you, set a boundary. Refuse to engage. Imagine that a force field has sprung up around you. Think of it as a wall of energy that blocks the invasion of any bad energy or feeling. Say "It's not okay to talk to me that way. if you're unhappy about something I will listen. But don't dump your anxiety (or fear, or whatever) on me."
pg 95:
Anger has been much maligned in our culture, due to the harm done by its destructive cousin, rage. But anger--like sorrow, joy, and fear--is a basic human feeling that in its pure, direct, boundaried expression can have positive impact. Furthermore, such expression can cleanse both the person carrying the issue and his or her relationship with the other person.
pg 97:
A thousand times I've heard clients say, "It won't do any good if I tell her I'm angry. She doesn't hear me. It won't make any difference."
It'll make a difference to you. Changing the other person is not the primary reason for expressing anger. The primary reason is that it's there, and it's the truth. Like any other feeling, expressing it lets you release it.
pg 104:
An apology is words. It at least acknolwedges our error and the ffect it has had on another person. Amends are actions. We actually do something to repair the problem that resulted from our mistake.
Making amends is a way to get free of the burden of our mistakes. When we make a mistake that impinges on another person, amends repair three things--the harm to the other person, the harm to our relationship with them, and the harm to ourselves.
pg 106:
A trite "I'm sorry" does nothing to repair the mistake. If the victim is still stuck having to deal with the consequences of the other person's mistake, then adequate amends have not been made.
i particularly liked the friendship boundary section, since that was one that i was having a harder time with lately. won't write anything here, since i basically liked the whole section.
pg 137:
Intimacy absolutely requires that each person in a relationship be whole and individual. Codependence is not intimacy. Enmeshment--two people blending in such a way that one or both lose their identity--is not intimacy either.
Intimacy comes when two people, both standing clearly in their own lives--with their faults and their truths, their needs and their gifts--say to each other, "This is me. I see you. I am willing to say the whole truth, make mistakes, forgive, trust, receive, give, allow our differences, argue, laugh, and stand together with you in awe."
Not all intimates are lovers. Not all lovers are intimates. friendship can achieve great intimacy and be entirely nonsexual.
Not all intimates are married to each other. Not all spouses are intimates. Marriage is a tremendous opportunity for intimacy, but many spouses miss the point.
The growth of intimacy will teach us how to love--both ourselves and the other person. If we allow ourselves to practice the skills of intimacy, we will learn to love.
Boundaries protect love and intimacy. Certain behaviors support the integrity of intimacy. Other behvarios hamr, disrupt, or reverse intimacy. By using the skills that promote intimacy, boundaries are created that protect the rleationship.
In every one of your relationships, you are on a continuum between intimacy and separation. You stand on a slide that tilts you toward either intimacy or separateness. Exactly where you stand at any given moment is the result of your decisions, your feelings, how you handle situations, and the way you and the other person communicate.
Think of any friend. Your relationship with each other is fluid. It is constantly shifting either closer or further apart, depending on what each of you does.
If you are both making decisions that promote intimacy, you become steadily closer and the boundaries strengthen. If one or both of you acts against intimacy, however, you move toward separation. It is hard for only one person to keep intimacy going if the other is acting against intimacy.
pg 143:
We are responsible for taking ourselves out of situations that demean us and for avoiding people who malign us. If we don't, we violate our own boundaries. We diminish our own integrity by not holding to the limits that would keep us from being exploited, demeaned, or treated with disregard.
Even if you can't explain it or make a good case for it, if you get a strong internal message to move away from a person or a situation, you do yourself right by honoring it. Then, at a distance, you can talk to someone about it or think out what's going on.
pg 167:
Women violate their own boundaries when they don't speak about their needs, or by enduring--out of love or expediency--sexual activity. Over time, a woman who does this is bound to lose interest in sex.
pg 207:
A clue that you're doing too much in a relationship is if you find yourself teaching the other person the same thing over and over.
You ALWAYS have the right to amend a generosity you've extended. Do this as soon as you see sign that someone can't or won't observe your appropriate limits.
pg 255:
We keep ourselves stuck when we try relentlessly to get what another person can never give. To keep pushing for it violates both of us. The other is violated because an emotional limit is pummeled. We violate ourselves by putting our energy into a person who can't respond with what we need.
pg 264:
The problem with this type of boundary violation [targeting our automatic processes, our way of working, thinking or handling life] is that it is so subtle. We are each so unconsciou of our own processes. Our way of thinking and our way of organizing our lives are so natural and so much parts of oursevles that they are transparent to us.
Don't accept snide remarks about your way of doing things. Stand up for yourself if you are attacked or criticized for your individual processes (unless, of course, your way harms or gets in the way of someone). The point is not to convince the other person (who, by the way, is scapegoating you), but to give your own body and psyche the message that you will stand up for your way of being in the world.
If you're being not-so-gently teased, call the other person on it. Ask them to stop; possibley ask them about any anger or vexation that may be behind their teasing.
pg 287:
You can't imagine how much energy is being used by defenses until you set strong enough boundaries with the people who would sip your lifeblood. Boundaries are far more than a nifty technique to preserve your Saturday at home. When applied in the right places with the appropriate amount of firmness and dimension, they make way for entire possiblities that aren't even dimly formed until you are free.
Each time you set a boundary and dissolve a defense, you pave your way to your own safe country, your own unique territory that is the fulfillment of your life and your mission.