I’ve wanted to write a blog on why I believe it is important to set boundaries for a very long time, but never seemed to get around to it. Probably because I was too busy and not applying my own boundaries.

However, earlier today as I reflected, I thought, what better time than just before Christmas? Seems like this is a period where our boundaries can be stretched, compromised or sabotaged. 

So, what am I talking about? Isn’t a boundary something that just therapists talk about when working with clients? Like agreeing not to have personal contact outside of sessions? Well yes, but boundaries can be set within our personal relationships too.  

Let me explain:

Imagine a field. The boundary is the fence that runs around it. Everything within the fence are things we are prepared to do. Everything outside we are not prepared to do. What we need to decide is where we build the boundary in the first place.  And this can vary with different relationships.

Another way of understanding boundaries is to read the work of Brené Brown. For example, in her book, ‘Daring Greatly’, she writes:

The most compassionate people that I’ve ever interviewed… happened to be the most boundaried. They happened to be the people who had very, very clear boundaries about what they were willing to do, what they were not willing to do, what they were willing to take on, and what they were not willing to take on…

I have a little boundary mantra now that’s… choose discomfort over resentment. In those moments that sometimes it’s uncomfortable to say “No, I can’t,” or “I’m sorry, I’m not available,” and it feels uncomfortable. But it’s so much better for me to choose being uncomfortable in a moment, than feeling complete resentment and judgment forever.

Brené Brown (2015) Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead

And that is exactly it!

How many times do we agree to do something when we really don’t want to and then moan or harbour resentment for going along with it? I rest my case.

Now, I’m not suggesting we become selfish and only ever do things that we want to do. Of course, there will be times when we would prefer to stay at home watching Netflix than visit Auntie Gloria out of some sort of sense of duty (I don’t have an Auntie Gloria by the way).  However, if you do say yes to the annual boxing day buffet, when you would prefer to say no, make sure you leave the resentment at the door. Why? Because it is you who has made the decision, and It really isn’t fair to feel angry at them for ‘making you go’.

How do I ‘leave my anger at the door’ I hear you say? Well, lets go back to Auntie Gloria for that one. Say you’ve been invited to Aunt Gloria’s on New Year’s Day and you know a new series of Luther is being aired that you’ve been waiting all year for and you would much rather sit and home in your PJs and admire Idris Elba. This is the point when you need to consider where you want your boundaries to be.

Let’s say you decided to go, but then suddenly, your mind defaults to resentment as it has in the past. You are now walking around like a bear with a sore head as your mind torments you. What do you do?

You have 3 options:

1. Be passive aggressive, letting everyone know you don’t want to be there. You have a rubbish time, and don’t they know it.
2. Decide to leave, which comes with its own challenges.
3. Remind yourself it was your decision to attend and think of the reasons you decided to go. And remember, it isn’t their fault, and maybe you will be pleased you went.

If you go and really regret it, this is a great opportunity to reflect on where you set your boundaries in the future.

And remember, if you really don’t want to do something, then don’t, especially if you can’t let go of the resentment. Yes, you may have to deal with people’s disappointment and possible fall out, but our boundaries are important for maintaining difficult relationships that we don’t want to lose. It is important to also remember that just because you have set a particular boundary, it doesn’t mean people will like it. You can’t force your boundaries on to others.  What you must decide is whether the need for the boundary is greater than the potential discomfort or fall out? Not an easy decision I know, but maybe, quite possibly, it’s the right one for you.

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I didn’t know how to process these challenging periods in my life, so instead, I developed a common defence mechanism to ‘protect myself’. It went something like this: ‘expect the worst, and anything less is a bonus’. Sound familiar? The irony being, adopting this position made me feel much worse. It’s not nice thinking people and the world will let you down.

I didn’t realise this at the time, but in seeing the world through this lens, I was responding from a victim perspective. My therapist introduced the ‘Karpman Triangle’ or as some of us know it, ‘The Drama Triangle’. He explained that when we get caught in this, we are operating from either a ‘victim’, ‘attacker’ or a ‘rescuer’ position. He went on to summarise that if we don’t heal when we are a victim, we can become stuck in this position going forward in life. Made sense I thought.

I was keeping up with his explanation until he related this to my experience. His analysis was that I had not recovered from earlier traumas and now my victim position was ‘a path well-trodden’. What?! I was outraged, wounded and immediately defensive. I felt he was attacking me and experienced this personally. See how something I thought was ‘helpful’ was turned into a personal attack.

I was furious with his analysis. How dare he label me a victim? How dare he make me feel this way? And of course, the more we explored this in the session, the more victim-like I felt. In my eyes, he was making me feel bad, and I wanted to feel good, so I wanted to leave him and find another therapist that would tell me how right I was (rescue me). I wanted someone to stop my pain, I wanted to blame other people and the world, and I wanted to feel justified in how I was feeling and behaving; especially when I was being unreasonable. For example, when I was rude and obnoxious I would begrudgingly apologise. However, it would usually go something like this, ‘I’m sorry for being rude but…’ Or, ‘I’m sorry for being a pain, it’s just because….’  I was always justifying my behaviour.

It is understandable that at times we feel life is unfair, especially when we experience traumatic events. Life can be incredibly painful, and people are not always kind to one another. Sometimes people do terrible things that are not okay. It’s therefore important to get help to deal with these experiences.

Where I got caught out, and others do too, is believing that because of these events, something must be wrong with me; I must be a bad person to have these terrible events happen to me.

Let’s take the situation with my therapist for example. You have already read how I interpreted what happened back then. Another interpretation is, he was trying to help me. It probably would still sting a bit to hear this said about me (I am human still), but not taking what he was saying so personally would allow me to explore my patterns, and most importantly, have a better life.

I know there will be a next time when I feel life is shitty (which it will be).  I will probably say again, ‘life isn’t fair, everyone hates me, I must have done something bad to deserve this’. However, in time, I will try to remember that sometimes life is painful, and people do treat people unkindly. I need to remember that I really don’t need to build a wall (metaphorically I mean) to keep ‘safe.’ I will need support again, but I don’t need to be rescued. What’s the difference you say? For me, someone who is supportive is like a coach. They encourage, listen and stand alongside the person. Someone who is rescuing is fixing the problem for them. Sometimes this is a nice thing to do, but if done repeatedly it can keep the other person stuck in the victim position. How can anyone move out of this position if they have never had the opportunity to do it for themselves? I’m not saying it is not okay to rescue, like I’m not saying it’s not okay to feel like a victim; it’s just a problem when we stay in these positions.

I also may need to say I am sorry for being rude to you. It’s not okay to justify my behaviour just because I feel badly done to. That’s how you step out of the Drama Triangle, by taking responsibility when required.

Sounds easy doesn’t it?! It can take time to develop our awareness and we may need help to do this. That’s okay, it means you are taking steps towards a healthier life. And, when life is painful, which it will be, you may not feel better for a very long time. Hopefully though, if we can let go of believing we did something wrong to deserve this, the world will begin to feel more bearable again. And for me, that’s got to be a nicer position to hold on to.

Below is the Karpman Triangle and the ‘Winners’ Triangle’:

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To the depths of despair, and back again

I cannot begin with the statement “it all started when” because I do not know when it all started. I cannot identify a moment where ‘it all started to go wrong’. I can however highlight moments; experiences that have contributed to a narrative. A narrative that both consciously and subconsciously shaped a large fragment of me. Of who I was. I cannot over emphasise the word was. As that is the most positive reflection of progression. A continuation of me. Which will always be the case. Health is a continuation. You continuously exercise and eat well to try and maintain physical well-being. The same should be said for mental well-being. There is no permanence. It is a journey of continuousness.

Struggling with anxiety has always being my biggest demon. It has dictated every facet of my life. The worst thing about my anxiety is how it manifested itself; how little I understood that it controlled a variation traits that I would not have assumed have any correlation otherwise. Anxiety led to compulsion, compulsion led to obsession and inevitably, depression followed. A cocktail of despair with little understanding of how or what I could do to manage my life, or pull myself out of these darkest of moments. Moments that were continuously exacerbated when life was anything other than mundane. The biggest challenge to overcome was that these difficulties had become the norm. So invariably when my life reached moments where continuity or normality rained, I was not able to deal with it. So the cycle reared its head once more. Anxiety, compulsive obsession, depression and self-destruction, with the latter being particularly prevalent in my relationships with friends, family and more prominently, relationships with a significant other.

The most distressing and debilitating symptom I have to deal with is compulsive obsession. This form of compulsion I have learnt to deal with is very much insular. Obsessive thoughts. The most debilitating, intrusive and difficult to control aspect of my mental health journey. These intrusions have driven me to breaking point. Why do I think this? Am I a monster? These questions along with the intrusive thoughts are a continuum that could last anything from a morning to weeks, months and sometimes even years. Just to make sure I wasn’t suffering enough. Another very destructive form of these intrusive thoughts manifested itself through the need for repetitive reassurance, especially from my significant others. This is what I like to think of as my other main challenge. The symptom that led to so many self-destructive and insecure tendencies, culminating in partners not being partners, but almost becoming carers. Relationships deteriorating into battles to ease my illness. The illness that allows for the flaring of insecurities. How little I thought of myself. I don’t deserve them – I do deserve to suffer. Why do I deserve to suffer? I could never answer that question – I didn’t need to. I just knew that I should suffer. I should continuously be unhappy. Unfulfilled. Insecure. Because? Just because.

Depression in my case seemed to be the cherry on top of the delicious ice-cream sundae of fuckery. Anxiety? Why not. Obsessive Compulsion? Go on then. Depression? Oh well I just can’t say no. Yum. Tasty. Fuck. Off. Depression seeped into due to my continuous despair. The despair that I had previously alluded to that was a causality of anxieties and obsessions. Depression was the affect. The consequence. Not that I want to detract any credibility from depression. Oh no. It still has its place in my life as a powerful and controlling entity that has almost gotten the better than me on two occasions. And you need not be a professor to understand what I meant by ‘it getting the better of me’. Two shining moments of despair so strong that there seemed no other avenue. A cul-de-sac in my life. Why did I choose to continue? I am not sure. I don’t think I could identify a specific reason. If I were to assign evidence, I would suggest it may have been a culmination of learned experiences that subconsciously told me that I could get through. As I had done with many other experiences throughout my life. I will survive. I will learn to cope. I will prosper. Because I have before.

My life leading to this point is and has been a journey. A series of choices. An education. I am continuously evolving and learning about me. This is what I identify as the most important aspect of learning. Because you have to learn. There is no other way to it. Just as you have learnt to walk, to laugh, to love – you have to learn to cope, and to evolve. I have found my own unique group of techniques; coping mechanisms. Ways that I can manage my symptoms better. So that I can prosper. I can learn to enjoy my life. To give myself a break. To learn to love the most important person in my life. Me. It has not been easy, and it will be a continuous journey. But. BUT. I can, will and have learnt. Learnt to cope. Learnt to manage and learnt that I can be happy. I will be sad. It is inevitable. But I have learnt to accept. Acceptance of the unknown – to ease my symptoms and to most importantly – live a little.

I have now served the hors d’oeuvres to my experiences. If these anecdotal hors d’oeuvres provide solace to one person, I would be happy to think that I have contributed to their journey in a positive way – just like so many people have done with me.”

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…I don’t know…

Would you like to do anything?

…I don’t know…

Would you like anything to eat?

…I don’t know…

Do you want me to stay, or leave you alone?

…I don’t know…

This is what depression can feel like; lots of “don’t knows”. Followed by tears. And that’s all they are. Not sad, not angry, not scared, just nothing tears. You see, depression doesn’t always mean feeling sad. At least when you feel sad, you are familiar with this feeling. Like, when my dad sold my rabbit Flopsy when I was a little girl. That was sad! I cried loads then, because…, well, that was sad. But depression is different.

My depression came in waves of nothingness, irritability and fatigue. Oh boy, it was best to avoid me when I was feeling my irritable-depressed feelings. I hated the world, people, EVERYTHING! Well, apart from dogs. I liked dogs.

Depression-Fatigue felt like carrying a 15 stone object all day. Have you ever tried brushing your teeth whilst carrying a 15 stone object? I don’t recommend it, but I think you get my drift. Sometimes I would be having a less depressed day, so getting dressed and general hygiene stuff got a look in.

Many years have passed, and I’m glad to say that my make up bag is full and I’m running out of my Coco Chanel perfume, which are all signs that I am well. It took a long time, and even now I try not to take my eye off the ball.

There wasn’t one solution that got me through my depression; it came from a combination of trying lots of types of therapy, medication, self-help, reading, talking, having support, leaving a toxic job role, flowers (receiving and planting), Netflix, re-runs of Only Fools & Horses, my SAD lamp, Ibiza (don’t ask), reading and walking my dog, Bruce.

I don’t know if this will help, but if you’re reading this, and struggling, it’s shit. It’s really shit. But it can get less shit. Maybe you’ll be lucky and never feel depressed again. Or maybe you won’t, and you’ll have to keep a watchful eye over it from time to time. Whatever the case, keep looking for what helps you.  Even if you think you’ve tried everything, keep looking, keep trying, keep talking.

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Sound familiar? That’s because you probably talk to yourself in a very similar way. This is called our inner critical voice, and boy, can it be LOUD. Sometimes it feels like someone is stomping around in our brains pointing out all the things we have done wrong. Anything that has been achieved is quickly brushed to the side or minimised- ‘okay, so you did a good thing then but to be fair it was really easy…’ Anything we can berate ourselves with becomes the preoccupation of our negative thoughts and feelings.

Is it any wonder we can feel so down, angry, anxious, and stressed so often.
Why do we do it? It is possible that we have internalised these thoughts from our childhood, experiences at school, jobs and relationships. However, even if you’ve managed to go through life relatively unscathed by these experiences, it is unlikely that you’ve not been sucked in by social media. It’s not easy scrolling through airbrushed celebrities without comparing, even when we know they are airbrushed- ‘why can’t I look like….?’ ‘no wonder you can’t lose weight, Gweneth Paltrow wouldn’t eat chocolate!’

This critical chatter needs taming; but to do this, you need to realise you are doing it. Becoming conscious of our inner critical voice is not always easy. If you’ve achieved a gold star in self-criticism, chances are, you don’t even notice you are doing it.

Try to pay attention to any negative feelings you have, so for example, if you suddenly feel annoyed or find yourself in a bad mood, notice it. Then, try to think what has contributed to the mood shift, and see if you can spot any of those critical thoughts. I bet you can. Once you’ve got to grips with this, try and take note of how many times you do it. You’ll be surprised just how horrible we can be to ourselves.

Then what? Well, this is where you have a choice. Continue to talk to yourself in this way; a way that you would never treat anyone you love. Or, try to act with love and kindness. You see, most of us are compassionate when it comes to our friends, family and loved ones, but we struggle to apply the same compassion to ourselves. It’s almost like there is a rule where everyone else can be human, and can make mistakes, and we forgive them, but when it comes to ourselves we have our own set of rules – we must be perfect.

Up for a challenge? Great! Next time you start beating yourself up for beating yourself up sakes, remember to treat yourself like you would treat someone you love. Would you really be so harsh? I don’t think so.

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