There is an old saying: “Good fences make good neighbors.” Having healthy boundaries in relationships is important for everyone, especially for people with a chronic condition like obesity. Setting and defending boundaries allows you to protect your physical and mental health and focus on feeling your best while living with obesity.

Setting boundaries can be hard. Your friends and family may not be used to you saying no or establishing limits for when and how you are available to them. They may expect you to have the same energy you had before you developed obesity and symptoms like joint pain or fatigue. No matter what, you are entitled to establish the boundaries you need to maintain your emotional and physical wellbeing. Setting boundaries to take care of yourself does not make you mean or selfish – it helps you focus on what you need to do to care for yourself.

Here are a few tips for setting boundaries clearly and compassionately:

1. Use clear, direct language. For example, “I cannot attend the birthday party” is clearer and more direct than “I’m not sure I’ll be able to attend the birthday party.”
2. Use “I” language and avoid accusations. For example, “I go to sleep early. I am not able to take calls after 9 p.m.” is less accusing than “You always call late and wake me up!”
3. Don’t try to justify or over-explain your boundary. “No” is a complete sentence.

After setting boundaries, do not be surprised if you need to defend them. Some people will likely test your boundaries, especially when they are new. Expect some pushback and consider what a good response might be.

Here are some examples of boundary testing and possible responses:

1. After saying you cannot attend a party, someone attempts to use guilt to pressure you to go. You could explain that obesity isn’t taking that day off, so you will still be unavailable. You could point out that obesity feels bad enough without adding guilt, so you don’t feel guilty about saying no to things that will be bad for you.
2. After setting a boundary of no phone calls after 9 p.m., someone calls at 9:15. You could choose to let the call go to voicemail. You could answer and ask whether the call is about an emergency. If it’s not an emergency, ask them to call back in the morning, wish them a good night, and hang up.
3. After saying no to one new obligation, you are asked to take on another. You can point out that obesity is a chronic condition, meaning that it isn’t going away any time soon. Therefore your avoidance of new obligations applies to any new obligations, and if they ask again, the answer will be the same.

After testing your boundaries a few times, most people will understand that they are well-defended and learn to respect them. If you have allies who understand the challenges of obesity, ask them to help you defend your limits with others. Remember, you don’t need to apologize for setting good boundaries that help you stay healthy and feel your best while living with obesity.

Here are some conversations from MyObesityTeam about setting and defending boundaries:

"Some people I know would discredit me and say things just to annoy me but I don't care. I have my husband who supports me as much as possible plus I have all you lovely people to share in my accomplishments."

"Tomorrow is my friend’s birthday party. It might be difficult to stay within calorie limits. If I don’t, I’m not going to beat myself up."

"Nothing fits, my husband is always at me to get "healthy" and lose weight. I feel like I am just existing and not really living. I am the caretaker who neglects to take care of herself."

Have you successfully set boundaries that allow you to focus on reaching your health goals?
What tips would you recommend to help set healthy limits with others?
Share in the comments below or directly on MyObesityTeam.