Setting boundaries when you’re depressed is necessary because it helps protect your emotional energy, promotes a sense of control, and allows you to prioritize your mental health.

Mood disorders can make you feel devastated, drained, or even guilty about saying “no”. Healthy limits ensure you’re not overextending yourself or neglecting your needs.

Let me explain why:

Why is setting boundaries important?

1. Protects energy: Depression can sap your energy, and overcommitting can worsen this fatigue.
   Restrictions guarantee you reserve your (limited) energy for essential tasks and self-care.
2. Reduces guilt: Being clear about what you can and can’t handle lessens the often-associated guilt for not meeting others’ expectations.
3. Supports healing: Prioritizing your mental health gives you the space and time to engage in activities that help you feel better once again.
4. Improves relationships: Transparent boundaries create healthier interactions by helping others understand what you could realistically offer.
5. Builds self-esteem: Saying “no” to things that harm or overpower your coping mechanisms strengthens your self-worth.
6. Protects mental clarity: Depression can cloud judgment and make you feel stuck.
   Boundaries keep your emotional space clearer and more manageable.
7. Encourages rest: Struggling with psychological issues requires considerable mental and physical rest.
   You risk burning out or becoming exhausted without setting some clear restrictions.
8. Promotes sustainable relationships: Healthy boundaries promote sustainable, enduring relationships by reducing resentment and miscommunication with others.

How to set boundaries?

1. Identify your limits: Reflect on what drains you of your energy. Consider emotional, physical, and mental limits.
   • Example: Limiting social engagements if they feel exhausting.
2. Be honest: Communicate your confines clearly but kindly. Use “I” statements to express your needs without blaming others.
   • Example: “I need some time alone right now to recharge.”
3. Start small: Begin by setting simple, low-pressure boundaries.
   • Example: Avoid checking emails after work or declining non-essential requests.
4. Practice boundary scripts: Prepare short, clear responses to common situations where you need to set boundaries.
   • Example: “I appreciate you thinking of me, but I can’t take that on right now.”
     This makes it easier to assert your needs without the pressure of figuring out what to say in the moment.
5. Practice saying no: It’s okay to say no without overexplaining or feeling guilty. This will probably be a difficult process for most, so start with small steps if this feels hard.
   • Example: “I can’t take on this task right now.”
6. Prioritize self-care: Build a routine that focuses on activities that make you feel better—whether it’s resting, therapy, or hobbies.
7. Limit negative interactions: It’s okay to create distance or limit interactions if certain people or environments aggravate your depression.
8. Use technology for support: Use texts or emails to set boundaries if verbal communication feels overwhelming.
9. Seek professional guidance: A therapist can help you learn to set and maintain boundaries. This can be useful if you’re struggling with guilt or fear of conflict.

Examples of boundaries:

• Limiting time spent with people who consume all your energy.
• Delegating tasks at work or home that feel overwhelming.
• Saying no to social events that feel like too much.
• Communicating specific times when you’re unavailable. For example, “I’m unavailable after 7 PM for calls”.
•  Schedule “no-commitment” days to ensure you can recharge without interruptions.

Tips for maintaining boundaries:

• Be consistent: Stick to your restrictions, even if others push back.
• Self-check regularly: Reassess your limits and adjust as needed.
• Acknowledge progress: Celebrate small wins, like saying no or carving out time for yourself.

Conclusion

Boundaries are a form of self-respect and self-care. They’re not selfish, they’re self-preserving.

They’re not just helpful when someone’s depressed. In those instances, they need the space and energy to heal and maintain their emotional well-being.