The 4 C's of Setting Healthy Bounderies

Life InSight

Setting boundaries is an essential part of self-care and maintaining healthy relationships. They’re our way of communicating with others the limits of what we can take on, whether personally or professionally. At its core, setting boundaries isn’t about pushing people away but creating space for respect, understanding, and emotional well-being.

 

So what are boundaries? The term ‘boundary’ can feel pretty harsh; however, all too often, people can give too much of themselves, leading to bad cycles of burn out, resentment, anxiety or depression. Whether it’s saying “yes” too frequently at work, feeling drained by a friend’s expectations, or taking on family responsibilities that become overwhelming - we all know that feeling of heaviness and dread. It’s that sinking feeling that quietly erodes both our mental health and our relationships.

 

The good news? Boundaries can be built, strengthened, and maintained. Using the 4 C’s of Boundary Setting, we can create limits that enhance your relationships.

 

Clarity: Know What You Need

Clarity is crucial when communicating your boundaries. People need to be clear on your expectations if you would like them respected. Ask yourself: What drains me? What restores me? When you understand your emotional and physical limits, you can set boundaries from a place of confidence instead of simply reacting to feelings of confusion, guilt or resentment.


Example: “I need at least one evening a night a week to recharge alone.”


Tip: Write down what behaviors you will and won’t accept. This can help you stay grounded when emotions or frustrations arise.


Communication: Say It Clearly, Firmly and Kindly

This one may seem the most obvious but crucial nonetheless. Be direct but respectful. Try to avoid over-explaining or apologizing for your needs. Assertive communication keeps relationships honest and reduces misunderstandings.

 

Example: “I’d love to help, but I can’t take that on right now.”

 

Tip: Use “I” statements (“I need,” “I prefer,” “I’m not available”) to take ownership of your limits without sounding accusatory.


Consistency: Stand by Your Limits
Boundaries lose power when they’re inconsistent. When you communicate a limit, follow through, even if it feels uncomfortable at first. Discomfort can arise from feelings of guilt, believing we should be giving of ourselves or responding to the demands of others. Discomfort may also arise from others initially expressing frustration with our attempt to set boundaries for ourselves. However, consistency teaches others how to treat you and builds trust over time.


Example: If you’ve said you won’t answer work emails after 7 PM, resist the urge to “just check one.”


Tip: Every time you uphold a boundary, you reinforce and build self-trust.


Compassion: Balance Firmness with Empathy
Boundaries should protect your well-being, not punish others. Compassionate boundary setting allows you to stay kind while still honoring your needs. You can care deeply about someone and still say “no.” We can absolutely be patient and compassionate when we set our boundaries while also being firm. Changing the status quo is never easy, and a new boundary can be a tough pill to swallow for some.


Example: “I care about you and want to help, but I can’t take that on this week.”


Tip: Compassion keeps your relationships warm and respectful even when you need to step back.


Setting boundaries isn’t selfish; it’s a form of self-respect. When you honor your limits, you create the foundation for healthier, more balanced, and more authentic relationships. The 4 C’s—Clarity, Communication, Consistency, and Compassion—can help you build boundaries that protect your well-being and strengthen your connections with others.

 

Life InSight offers supportive, evidence-based guidance to help you strengthen your boundaries and improve your relationships. Whether you’re struggling to find the right words, feeling guilt around setting limits, or simply want to work on building healthy relationship patterns, our clinicians are here to help you take the next step. Conveniently located in Bergen County NJ, we offer both in-person and virtual sessions in close proximity to neighboring towns of Cresskill, Tenafly, Closter, Demarest, Dumont, Englewood, Teaneck and more.

What You Need to Know About Functional Depression

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We all know what depression looks like and feels like. It’s the inability to get out of bed in the morning, an unorganized and messy house, not being able to hold down a job or manage relationships. But depression doesn’t always look the way we expect it to. Sometimes, it looks like getting through the day — going to work, caring for others, and meeting responsibilities — while quietly struggling beneath the surface. Functional depression, often referred to as high-functioning depression, describes depression that isn’t always visible on the outside but can still create significant inner turmoil. Those with functional depression can hold down jobs, manage a household and relationships, and function relatively well on a day-to-day basis, even while feeling emotionally exhausted or disconnected inside. The keeping up of appearances can be extremely draining and difficult for the individual. You can think of functional depression like a duck gliding across a pond. On the surface, it appears as though the duck is gliding gracefully and easily. But below the surface, its feet are flailing just to stay afloat. If it takes someone without depression 5% of their energy to wash the dishes, it may take someone with functional depression many times that amount to do the same task. They will still get the task done, but the emotional toll can be enormous. Those with functional depression can have similar symptoms as someone who suffers from depression, but the difference lies in their ability to continue functioning outwardly. Feeling sad, helpless, or hopeless. Becoming disinterested in things that used to bring them joy. Changes in eating habits, like eating too much or too little. Trouble sleeping or sleeping too much. Difficulty concentrating. Negative thoughts about yourself and others. People with functional depression may feel an enormous amount of these depressive symptoms yet have become skilled at hiding or “masking” their struggles from those around them. They can create an illusion of being “fine,” even when they are not. Functioning does not mean thriving. Others with depression may not appear as high functioning in all areas of their lives. While they may seem to be excelling from your vantage point, depression may be quietly affecting areas you cannot see. Your co-worker, for example, may be excellent at her job but struggle to get out of bed on the weekends or feel overwhelmed managing personal responsibilities. Or your friend’s social media feed may be brimming with happy, smiling photos while hiding a deep sense of emptiness or disconnection. Even if you or a loved one appear to be high functioning, all depression deserves care and support. You don't have to wait until you hit rock bottom to find help. Without treatment, depression can get worse. And even when it doesn’t worsen, everyone deserves a life that doesn’t require enormous effort just to meet basic needs. The trouble is that functional depression can be hard to spot, even for yourself. So, what happens? You continue to try to keep it up. But every task demands more and more and what once felt manageable begins to feel exhausting. And eventually, burn out. If you think you or a loved one are living with functional depression, treatment is available. Life InSight offers compassionate, individualized support to help you better understand what you’re experiencing and move from simply getting by to truly feeling well.

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