During the holiday season, many struggle with mental health more than usual. Not only does seasonal depression rise to the forefront (if you live in the northern hemisphere), but family obligations can make it difficult to set boundaries. 

The world has a lot of confusion about boundaries and how they should work. Social media tends to just add to it.

Boundaries are not designed to be rigid because the human experience is ever changing. 

If you struggle to set boundaries during the holiday season or year-round, here are some tips on how to say NO…without having to say NO to everything.

1. Journal or think about the following:
   1. What brings you joy during this time of the year?
   2. Who are the people you would want to spend time with?
   3. What are the things that you are “expected” to do that bring up a sense of panic as you think about them?
2. Instead of saying NO to everything can you set more realistic and clear boundaries?
   1. Time limits for people, places, things 
   2. Hard no’s for topics of conversations
   3. Places where you can take a time out 
   4. Days for nothing but the things that bring you joy 
3. Reframing time things done or time spent to an energy exchange:
   1. Does what I am about to do drain me or light me up? 
   2. If it lights me up what do I need after?
   3. If it drains me what do I need after?
   4. How do I take care of myself the best during this time of the year?

– Becca, MSW, LCSW, Founder of Forward Healing Co.

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