Struggling with setting boundaries? Learn how to start in just 5 steps with my free guide

As a psychologist, I've witnessed the transformative power of introspection and intentional practice firsthand. Many of the tools and exercises I share here have been cultivated through years of collaborative work with clients, exploring topics ranging from shame resilience to fostering healthier boundaries. These downloadable resources are meant to be practical tools to serve you on your journey towards greater self-understanding and well-being.

Whether you're seeking to cultivate resilience in the face of shame, deepen your connection to your body, or establish more effective boundaries, these resources are intended to serve as companions on your path toward yourself.

So dive in, explore, and remember: trust yourself. You've got this.

Worksheets

Avoid relationship resentment

When people start working on boundaries, one of the biggest reasons they cite is to reduce resentment in their relationships. Many people find themselves giving up so much in a relationship that they lose themselves in the process. This doesn’t end up serving anyone. Instead, it leads to resentment and bitterness. This worksheet will help you take stock of all you give in a relationship and whether you're giving from a mentality of wanting, willing, or resentful compliance.

Discover your values

With so many choices available to us in terms of how to spend our time and energy, it can be difficult to prioritize (or even know!) what we really want. Knowing what we want is a good first step in setting boundaries. When we’re clear on what’s important to us, the path ahead also becomes clearer. This worksheet will help you identify your values, and some activities that line up with those values.

Embodied decision making

Do you have a difficult time making decisions about what’s best for you? These days, it seems many people are taught to prioritize other people’s opinions and values over their own. As a result, you may find you’ve lost touch with what really nourishes you, and what you really want. When that happens, you can feel immobilized and unable to choose a path forward. This worksheet will introduce you to the concept of head, heart, and body decision-making, and help you work through an example.

Prevent burnout

Burnout is a mental, emotional, and physical condition characterized by emotional exhaustion, cynicism, and a sense of inefficacy. It is often experienced in helping professions, and can also occur as a result of helping roles you take on in your personal life, including activist work, volunteer roles, or caring for a family member or friend. Read on for some tools to protect yourself.

Recognize your limits

When you find yourself in a caregiving role, it’s really important to take stock of your own capacity. This will allow you to put your energy where it can be used best, and do your helping work sustainably. This may include caring for a loved one who is actively suicidal, providing care for an aging parent, or engaging in helping work through your job, volunteer, or activist roles. This chart will help you map out what you’re willing AND able to do in any caregiving situation.

Building shame resilience

Shame is a powerful experience that can be likened to a binding emotion and a freeze state. Developing resilience to shame involves building awareness and cultivating strategies to navigate these challenging experiences. This worksheet aims to guide you through exercises that promote shame resilience. It is designed to be done outside the acute experience of shame.

Healing imagery after identifying shame

Identifying shame is a crucial step in the process of healing, but the journey doesn't end there. This worksheet guides you through a deeper exploration of unmet needs and utilizes the power of imagination to foster healing. Keep in mind, these are advanced exercises that can bring up powerful and difficult emotions. I advise trying them with a therapist first and ensuring that you’re well resourced before trying them at home.

Reconnecting with your body safely

Our bodies hold valuable information, yet there are times when we may feel disconnected from them. This worksheet is designed to guide you through exercises that foster a safe and intentional reconnection with your body. It can be particularly helpful if you've experienced dissociation or a sense of detachment.

Reflective practice for new clinicians

Reflective practice is a key component of professional growth and development. This worksheet aims to guide you in self-reflection, focusing on your experiences, challenges, and emotions since our last meeting. Take the time to explore both the positive aspects and challenges to enhance your learning and effectiveness as a clinician.

Self-reflective practice for clients

Self-reflection is a powerful tool for gaining insight and fostering personal growth. This worksheet invites you to explore your emotions, body sensations, and needs. Take some quiet time to connect with yourself and respond to the following prompts honestly and thoughtfully.
                                                                                                 
                                                                                                                      

Mindful Affirmation Cards

Many people find affirmation cards to be a useful support tool when they're learning to set boundaries. Therapists may also use them in your work with clients. This downloadable resource includes 1 high-quality A4 printable PDF with 2 pages and 16 affirmations in total.

READY TO GET SERIOUS ABOUT BOUNDARIES?

Download my free guides
to help you set boundaries!

A deeper relationship with boundaries

I truly hope you find the worksheets above useful. Please feel free to download and share, as long as my original work is credited. And, if you resonate with some of these ideas on boundaries, I'd love to share have you join me in my course - Big-Hearted Boundaries: 8 Steps to More Sustainable Caring. Courses can be a great opportunity to explore your own boundaries in greater depth and do so at your own pace. The course invites you to explore where your boundaries came from, how they operate in your life now, and what you can do to better honor your boundaries going forward. Please don't hesitate to reach out and find out more, as well as share with anyone you think may benefit.