How to recognize when you need to set a boundary
Physical signs of your body telling you "no":
freeze response aka frozen or paralyzed w fear
Unsettled stomach/gut feeling
Face might scrunch up in disgust/disbelief/pain etc
fainting or feeling weak as a result
feeling like hurting yourself
cheeks hot, face flushed (embarrassment out of fear or humiliation)
fight/flight/freeze/fawn response gets triggered
body feels "charged" or "activated"
wanting to yell or shout back
wanting to stuff yourself with food/substances/alcohol etc to numb the pain
heart feels heavy or pounds at awkward intervals
asking or screaming for help
Emotional signs that you are not safe:
Fawning aka "going with what they want" even if you don't feel good about it
Knowing the other person doesn't like it when you express things different from their own beliefs
Knowing if you spoke up you would be either mocked or downplayed or told you're being too sensitive
Being told you're "disrespectful" or "not allowed" to talk back or disagree in any way
Being told you're too chicken or being forced to feel dumb or stupid if you don't join in
Being openly mocked or talked about by the whole group
Expressing a concern and they get mad at you for being mad at them
You're always the one in the wrong even when you were the one being hurt
They use grandiose words and phrases to assert dominance
They continue to do the things you asked them to stop doing even after countless times asking them
They don't care about how you feel
They make no effort to acknowledge your feelings or acknowledge how their behavior is affecting you
They force you to participate in drugs/alcohol
They hold their power and good deeds they have done for you over your head and threaten to stop helping or support you or even take back what they have given you
They are physically aggressive/ violent
Rage during substance use
Touching you without asking
Downplaying anything you need as not important
Ask someone safe to go with you
Call someone safe and ask them to stay on the phone with you if you do not feel safe
Self defense tools like pepper spray & brass knuckles
Know you're worth the exit
Take yourself seriously when they dont
Restore faith in your judgement
Ask for a pause- "I need a break."
Ask for clarity- "Can you clarify that?"
Ask what their intentions are- "Are you being helpful or hurtful?"
Bring attention to the behavior and how it's making you feel- "I'm not comfortable with the way you're ignoring my concerns."
Make direct eye contact & deepen your voice- "You need to stop."