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नए साल की नई शुरुआत के लिए स्वस्थ सीमाएँ बनाना

द्वारा सहकर्मी समीक्षा की गई Dr Colin Tidy, MRCGPद्वारा लिखित विक्टोरिया रॉ

मूल रूप से प्रकाशित 18 Dec 2025

मरीज की संपादकीय दिशानिर्देशों

जैसे-जैसे नया साल करीब आता है, हममें से कई लोग बड़े वादे करने लगते हैं कि अगला साल कैसे बेहतर होगा - स्वस्थ रहना, अधिक कमाई करना, या जो सबसे महत्वपूर्ण लगता है उसे प्राथमिकता देना। लेकिन जैसे ही हम 2025 की फिनिश लाइन पार करते हैं, एक चीज जो वास्तव में आपके मानसिक स्वास्थ्य का समर्थन कर सकती है, वह है स्वस्थ सीमाएँ निर्धारित करना। हमने एक विशेषज्ञ से पूछा कि आने वाले वर्ष में बेहतर सीमाएँ निर्धारित करने के लिए कुछ सरल, सहायक सुझाव साझा करें।.

If you feel like you’re getting weighed down by everyone else’s wants and needs, it might be time to focus on what you need to feel happy in the year ahead.

Constantly saying yes - to impossible work deadlines, to taking on someone else’s feelings or problems - can leave you exhausted, with little energy left to look after your own physical or mental wellbeing.

We’re not suggesting you turn your back on the people around you. But you shouldn’t turn your back on yourself either. Setting emotional boundaries - where you choose when and how to say yes - is a key part of keeping your mental health in a good place.

Signs you need a boundary reset

If you’re unsure whether you need a boundary reset, a clear sign is feeling like your time, energy, attention, self-esteem, or money is being taken for granted.

Sumeet Grover, a UKCP-registered psychotherapist, based in Marlborough, UK, says that you may notice you feel unable to say no to others or that you have no real choice in how your time is spent.

“With work, constantly thinking about your job during personal time, or having no space to rest are strong indicators that your boundaries need attention,” he adds.

Sumeet Grover, UKCP-registered psychotherapist, Marlborough, UK

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How to set healthy boundaries

It’s a good idea to lay some groundwork for healthy boundaries if you feel yours are being increasingly crossed.

Grover suggests a helpful first step is to categorise boundary breaches into two types:

  • Behaviour that affects your core sense of self.

  • Behaviour that takes you for granted.

“If someone belittles or shames you, they have crossed a line, for which they had no permission or agreement,” he says. “On the other hand, when people take you for granted, it is usually your time, effort, money or other resources that are being used without consideration.

“In both cases, the other person is failing to recognise you as someone with your own thoughts, feelings, needs, and a mind of your own.

How to protect your time and work-life balance

It’s crucial to unplug from work now and then - otherwise, stress can build up and harm your mental wellbeing.

Grover suggests these strategies for building a healthier work-life balance:

  • Turn off your work phone and emails after hours.

  • Set an automated out-of-office reply so people know when you’re unavailable.

  • Make time for activities or hobbies that bring you joy and fulfilment.

“Remember that by putting in work-life boundaries, you are ultimately protecting your own mental wellbeing,” says Grover. “This helps to create more time for people and things that are important to you.”

How to protect your emotional boundaries

Emotional dumping is when someone unloads their feelings or problems on you, without thinking about whether you can manage it alongside your own.

“The most important thing to remember is that when someone is in emotional distress, it is their responsibility, not yours, to resolve it,” says Grover. “If their emotional dumping feels overwhelming, you can be direct and say something such as, “This is too distressing to hear, and I think you might benefit from speaking with a skilled professional.”

“If the person continues, change the subject. It’s a simple but powerful way to interrupt negative or unhelpful patterns of behaviour.”

How to protect your physical boundaries

Boundaries aren’t just about emotions or time. People can also cross your physical or material boundaries, such as your personal space, belongings, or touch.

Grover explains that a respectful and non-accusatory way to communicate physical or material boundaries is to speak from your own experience.

Examples include:

  • “I felt very uncomfortable when you touched me.”

  • “When you opened the drawers in my living room, I experienced that as disrespectful and inconsiderate.”

It can also help to start with two positives before stating the boundary, such as:

  • “I know you are in distress, and I know life is difficult for you. But please don’t call me after 6pm when I am at home with my kids.”

How to communicate your boundaries without guilt

If you catch yourself over-explaining, you may be getting stuck in the cycle of victim, persecutor, and rescuer.

In these moments, Grover suggests pausing, taking a deep breath, and stepping back.

“Remind yourself of your boundaries and state them with clarity,” he says. “Be kind as you express it, without taking responsibility for the other person’s needs or feelings. Aim for communication that is soft, respectful, and assertive, without adding unnecessary detail or justification.”

Grover adds that you remember the rule of two positives, followed by your boundary.

उदाहरण के लिए: “I know you’re heartbroken, and I know how much you’re struggling. But talking about the same thing every day has an impact on me, so I need to take a step back from our phone calls.”

What to do if your boundaries are being ignored

Grover explains that maintaining your boundaries relies on clear and consistent communication.

“Generally speaking, if there’s no consequence for unhelpful or hurtful behaviour, neither we nor others are likely to change,” he says. “First, tell the other person respectfully, clearly, and assertively what impact their behaviour has on you, and ask them to "stop"."

He says that sometimes this alone can be a very powerful step, as many people have perhaps never been told to "stop" doing something that hurts others. However, if your request is ignored, you may need to follow through with a proportionate consequence.

This can include:

  • Limiting contact.

  • Stepping away from certain topics.

  • Reconsidering the relationship.

Grover adds: “The important thing is that the consequence is not extreme, and is in proportion to their behaviour."

To start a new year with stronger boundaries, you should aim to build and maintain them for the long-term.

Grover recommends you begin with yourself - slow down, try meditation, और connect with your most vulnerable parts with empathy, kindness, and compassion.

“If you don't value yourself, it is likely that others will not either,” he says. “So valuing yourself at a deeper level becomes the foundation for healthy boundaries. Be respectful and kind when setting boundaries, but do not compromise on behaviour that violates your sense of self or takes you for granted.

“Over time, these practices will help you recognise what feels right for you, communicate it clearly, and stay consistent with your boundaries.”

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हालांकि हम सफलता, स्थिति, धन, या प्रेम के माध्यम से खुशी का पीछा कर सकते हैं, लेकिन कई लोगों का मानना है कि सच्ची खुशी भीतर से आती है। छोटे, निरंतर जीवनशैली परिवर्तनों को शामिल करके, खुशी जीवन का एक स्थायी हिस्सा बन सकती है, न कि एक अस्थायी भावना।.

विक्टोरिया रॉ द्वारा

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Victoria Raw

विशेष लेखक

बीए (ऑनर्स), अंग्रेजी साहित्य

विक्टोरिया एक कंटेंट राइटर हैं जो मानसिक कल्याण, सामाजिक प्रवृत्तियों और हमारी सेहत पर प्रौद्योगिकी के प्रभाव पर विशेष रुचि रखती हैं।.

विक्टोरिया ने अपने करियर के दौरान विभिन्न चैरिटी संगठनों के साथ सहयोग किया है, जिनमें ओवेरियन कैंसर एक्शन, स्क्लेरोडर्मा और रेयनॉड्स यूके, सेंट जॉन एम्बुलेंस, एंडी का मैन क्लब, आरएसपीसीए और बार्नार्डो शामिल हैं। उन्होंने मार्क्स एंड स्पेंसर, टेस्को और मॉरिसन्स जैसे प्रमुख रिटेल ब्रांड्स के साथ-साथ डिज्नी और वार्नर ब्रदर्स जैसे मनोरंजन दिग्गजों के साथ भी काम किया है।.

समीक्षक के बारे मेंपूरा जीवन परिचय देखें

लेखक की छवि

Dr Colin Tidy, MRCGP

सामान्य चिकित्सक, चिकित्सा लेखक

MBBS, MRCGP, MRCP (Paediatrics), DCH

डॉ. कॉलिन टिडी एक एनएचएस डॉक्टर हैं, जो ऑक्सफोर्डशायर में स्थित हैं।.

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लेख इन भाषाओं में भी उपलब्ध है अंग्रेज़ी, जर्मन, स्पेनिश, फ्रेंच, इतालवी, पुर्तगाली, हिंदी, हिब्रू, अरबी, और स्वीडिश.

  • Next review due: 18 Dec 2028
  • 18 Dec 2025 | मूल रूप से प्रकाशित

    द्वारा लिखित:

    Victoria Raw

    द्वारा सहकर्मी समीक्षा की गई

    Dr Colin Tidy, MRCGP
फ्लू पात्रता जाँचकर्ता

पूछें, साझा करें, जुड़ें।.

चर्चाओं को ब्राउज़ करें, प्रश्न पूछें, और सैकड़ों स्वास्थ्य विषयों पर अनुभव साझा करें।.

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