Boundaries: Say No Without Guilt, Have Better Relationships, Boost Your Self-Esteem, Stop People-Pleasing. Jennie Miller

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СКАЧАТЬ do no sport. The healthy position lies between the two and is the one that comes with positive self-boundaries – knowing how much and how often to exercise so that your fitness will improve but not dominate your life and relationships.

      First, decide how fit you need to be to care for yourself. We would advise visiting your GP practice before taking up a new exercise regime, especially if you are aged over 50. That may mean blood pressure, cholesterol and blood sugar level testing. You may consider yourself to be in good shape but don’t take that for granted. Inherited cholesterol issues affect slim people as well as those who are heavier; and doctors have also warned about the development of internal fat around organs, which is believed to be more dangerous for your health than a little extra visible fat on your thighs.

      You could use a gym to have an assessment with a personal trainer. You may prefer to use a monitoring wristband – like a Fitbit or Nike+ FuelBand. Or you could check your BMI against NHS guidelines – and at the same time, count your daily steps to see how close they are to the recommended daily 10,000. You could also try timing how long it takes to walk to a set point. These tests and measures will give you a practical idea of how fit you are and what you might want to do, but some people will still find it difficult to build and maintain a self-boundary around fitness.

       BRING IN THE BOUNDARIES:

      Your Fitness Plan

      Whatever your current state – couch potato or marathon runner – here are some ways to improve your self-boundary towards a healthier state of fitness.

      Take the Adult position and say, ‘What can I learn that might make a difference to me?’

      Note down three things you might like to change. These could be: ‘I just want to get off the sofa’; ‘I don’t want to let fitness run my life’; or ‘I want to get moving for the sake of my aching back or stiff joints’.

      Getting your body into a healthy condition can be done in lots of ways. Gyms and running are not for everyone – nor do they have to be. Not all fitness has to be competitive either. If you find sport intimidating for that reason, perhaps you might consider Tai Chi or something in a group, like line dancing. Think of a long-lost passion – such as horse riding – could you do that again? Get out of the mindset that fitness has to look a certain way and/or equal slog.

      How much time can you give to fitness weekly? Whatever you choose needs to fit in with the time available, rather than you squeezing a busy schedule tighter – which will give you an excuse to fail.

      The same can be true for cost and/or facilities. If you live miles from a town, don’t pressure yourself to join a gym you may find hard to visit. The answer might lie in a pedometer.

      Draw the Line: set yourself up for success, not failure. But if you do step backwards, don’t give up hope. The boundary is still in place, it just needs a little more attention.

      Buddy systems have their uses, but a self-boundary isn’t one you can share. If your buddy falls by the wayside, it can be difficult not to follow suit. Enjoy company if it helps with your motivation, but don’t let it be your only motivation.

      At all times be wary of following in other people’s footsteps, particularly your parents’ or those of other important individuals in your life. If you instinctively don’t want to do a type of exercise, ask yourself why. Did your mum, dad, or sibling do it so well that you feel you can never compete? In which case, understand that you don’t have to do this to participate at their level – you can just be yourself and enjoy it.

      Self-boundaries can be challenged by our relationships with our emotional partners; however, they are not the only threats to our self-care. The challenge could equally well come from parents, friends, or children, even if they don’t realise they are affecting our personal decisions.

      CASE HISTORY

      This example highlights the impact those around us have on our boundaries: Liam and Grace came to Jennie’s practice together with a familiar problem of miscommunication. But as Jennie began to work with them, one issue popped up which turned out to be quite typical of their relationship. They seemed unable to create secure healthy self-boundaries which didn’t leave the other person feeling excluded. Both were so focused on ‘caring’ for their relationship, they had no time or mental space to ‘care’ for themselves.

      The couple explained to Jennie that every New Year’s resolution for the past half-decade would be to join the local gym and get fit. Both had a history of type 2 diabetes in the family, and as they approached middle age, they were keen to avoid that illness, and indeed any others. Both regularly moaned to each other about thickening waistlines and feeling a bit sluggish.

      But when the local gym had a membership offer, Liam – frustrated by Grace’s procrastination – had filled in a form for himself (self-care in action), leaving her form on the kitchen table.

      Liam told Jennie he felt guilty, although he also felt really motivated to take action. Grace meanwhile said she felt let down and left behind. She was so cross she could hardly look at Liam as she talked, even though this seemed at first sight to be quite a minor incident.

      Liam did offer up that he felt bad every time he went to the gym but his drive to get fit was overriding. There were moments of doubt of course, particularly when he came home tired from work and Grace was already sipping wine in front of a new box set. He told Jennie he was torn between flopping down next to her, but wanting to honour his commitment to a new kickboxing class.

      As he talked, Grace started looking sulky and withdrawn. Here, Liam was caught between setting a clear self-boundary for himself regarding fitness and his desire to please his partner. Neither could see how to resolve this.

      Jennie began by asking them to reflect back to that scene – and to look at what was happening with their thoughts and feelings. She was using the debating table technique.

      Liam said his thoughts and feelings were as follows:

      • A pull to join Grace on the sofa – ‘It’s more important to have harmony in the home and a happy Grace than going to the gym; I can get fit some other time.’

      • ‘I could sit on the sofa to please her; bringing crisps and more wine.’

      • ‘I’m feeling insecure – are we drifting apart?’

      • ‘I want to start nagging Grace to join me. If I persist long enough, surely she will get off the sofa?’

      • One quieter voice at the table wanted to express a more frustrated opinion – that of a rebellious child: ‘I want to storm out – I feel undermined and angry.’

      Grace listened and responded with the feelings and thoughts present at her own internal debating table:

      • ‘Why doesn’t Liam want us to be happy the way we always were? What’s changed?’

      • ‘I’m feeling insecure – is this behaviour driven by something or someone outside the home?’

      • ‘Is he going to get fit and not want me anymore?’

      • ‘Why should I go at his pace? I’ll go when I’m ready.’ That is Grace’s rebellious inner child talking.

      • ‘It’s too late, he’ll already be so much fitter. I СКАЧАТЬ