Do you have a chronic disease like obesity, diabetes, or hypertension? How can we change the trajectory of an illness and improve our health?
One of the first steps toward change begins with setting new boundaries.
When you become aware of how your behaviors are holding you back from achieving better health—whether through the fuel you provide your body or other substances that interfere with your well-being—it’s time to move from thought to action.
Taking action starts with establishing boundaries. The way you care for yourself, how you present yourself in relationships with those who matter, and your overall approach to life must change if you are seeking transformation.
But what do I mean by setting boundaries? It involves a shift in how you view yourself, what you allow into your life, and how you engage with the world around you. It could mean saying “no” to others’ expectations— their requests, pressure, and opinions—and saying “yes” to conserving your energy. It might also entail rejecting processed foods, with their quick fixes, and choosing natural foods instead. Additionally, it could mean limiting the time spent on immediate gratification and embracing moments of discomfort—creating space between activities and utilizing various tools to help manage discomfort.
Our bodies possess innate ways to help us calm ourselves. Although changing behavior can initially bring about discomfort and boredom, this feeling eventually gives way to greater ease. Here are a few examples of tools you can use: breath, visualization, and movement.
Utilizing your breath—a deep inhale followed by a slow exhale—can bring your body to a state of greater peace. This activates your parasympathetic nervous system, slows your heart rate, and reduces cortisol and epinephrine levels, ultimately diminishing the stress response. Creative visualization can also help. By focusing your energy on creating calmness within, you can let go of immediate urges and stress. Moving your body slowly also aids in processing ruminating thoughts.
It’s important to note that what is spent on ruminating cannot be used for motivating. When we set boundaries, we begin to eliminate the burdens we accumulate due to stress—those seemingly easy paths that, while valid in the short term, do not fully address the root cause of our reactivity. By setting boundaries, we take greater responsibility for our experiences in the moment and how we choose to respond to them.
| The 6 A’s of Behavior Change |
| 1. Acceptance 2. Awareness 3. Aspiration 4. Action 5. Adjustment 6. Alliance |
Boundaries are basically about providing structure, and structure is essential in building anything that thrives.
Henry Cloud
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