Boundary Scripts
You are not required to manage other people's discomfort. Use these pre-written scripts to protect your energy. Keep them in your pocket, or copy them into text messages.
1. When you don't have the energy to talk
"I appreciate your care, but I don't have the energy to talk about this today. I will reach out when I am ready."
My variation / Safe person to send this to:
2. When someone offers toxic positivity
"I know you mean well, but I just need space to feel sad right now, without looking for a silver lining."
My variation / Safe person to send this to:
3. When you need practical help, not advice
"I can't answer 'how can I help?', but if you could drop off dinner on Tuesday, that would be a relief."
My variation / Safe person to send this to:
This worksheet is provided as a gentle tool for personal reflection. It is not a substitute for professional mental health support. If you are in immediate danger or experiencing a crisis, please contact your local emergency services.
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