3362 Big Pine Trail, Suite A, Champaign, Illinois 61822

Boundaries establish the groundwork for how you want others to treat you. They foster a sense of mutual respect and reduce the chances of someone manipulating or using you. Boundaries also respect your desire for personal integrity and self-care. In our relationships, we all have boundaries, and failing to respect those boundaries can lead to animosity. You can look for couples counseling Urbana if you are having some issues with your partner. People who have good boundaries are more aware of their own needs. They also appreciate their individuality and do not sacrifice it for the sake of others.

Many individuals are familiar with the term "boundaries" but have no understanding of what they are. Taking a couples counseling Champaign can help you to have good relationships with your partner. You may prevent feelings of resentment, disappointment, and anger that arise when boundaries are not followed if you know how to develop and maintain appropriate boundaries.

1. Take out some time for yourself

Understanding why each boundary is essential to you and enhancing your emotional well-being is critical to successfully introducing and setting limits.

You can take some time to investigate your psychology. Often, people have experiences that make them feel uneasy, but they don't know why. Spending time to explore what is happening to you is the first step toward creating good boundaries in any situation.

2. Set up a framework

Boundaries vary depending on the sort of relationship. However, if you find it useful, there is no reason why you should not have a few fundamentals in place that can be adjusted as needed. Consider carving out an hour or two each weekend for yourself. This boundary may apply whether you live with a partner, have a hectic social schedule with friends, or are tight with your family. This can help you to enjoy some personal time. You can also join the marriage counseling Champaign for a good relationship.

3. Seek professional assistance.

Self-help techniques are not always sufficient. Therapy can assist you in recognizing the obstacles that make setting boundaries difficult. Your therapist can help you develop self-empowerment and assertiveness training abilities. They can also teach you healthy coping techniques to help you deal with the emotional distress of setting boundaries.

4. Begin with some small goals.

If you do not have many boundaries in place presently, the notion of adding more may seem daunting - so start small and gradually increase them. This allows you to move at a more leisurely pace while also giving you time to consider whether you are on the correct track or need to make some adjustments.

5. Feel free to add extras if you want.

Boundaries are already in existence in some elements of our lives. It is possible that imposing limitations will improve your way of living life.

6. Talk with your partner.

In the world of limits, communication is crucial, especially if someone frequently crosses yours. While you may need to express your concerns, these conversations do not have to be aggressive.

7. Learn to say no

No is a complete sentence and you should practice saying it. That fact may seem unfathomable, especially if you believe that saying "no" makes you a horrible person or a lousy friend.

8. Be social media savvy.

These platforms enable more excellent communication than ever before, but they have also encouraged a lot of boundary-blurring. There is some excellent oversharing going on the internet. Research reveals that more than half of us are anxious that relatives and friends share personal information or images that we don't want to be published publicly.

9. Maintain consistency with your boundaries

If you don't enforce your boundaries, they won't mean much. People may disregard your requests if they know you'll give in to their demands. Consistency entails sticking to your commitments, even if you don't feel like it at the time.

10. Know about discomfort

Setting boundaries, however, is not always pleasant. Even if the other person appears receptive, you may feel terrible about asking for what you require. Furthermore, certain people may disregard your boundaries. This criticism can be discouraging, especially if it comes unexpectedly. Keep in mind that this does not imply that you should give up. Discomfort is sometimes a necessary element of the maturation process.


Setting limits is difficult, but it is a necessary aspect of self-respect. To effectively set boundaries, you must first recognize and assert your demands. It would be best if you ideally announced yourself in a clear, concise, and unapologetic manner. This crucial talent can boost your self-esteem and improve the quality of your relationships if you learn and practice it.

Depending on the situation, many of us have a mix of boundaries. You may have rigorous work limits and more lenient ones at home or with family and friends. Different limitations may exist depending on a person's culture. For example, some cultures believe that sharing personal information is never appropriate, but others believe that sharing is always okay.

Understandably, living with bipolar disorder is not an easy task. But one must remember that when a person has bipolar disorder, they are not alone in it. Besides following the guidelines set by doctors and bipolar disorder therapists, one can also understand their symptoms and take steps to prevent or reduce them. There are specific steps necessary in other diseases, as a person with diabetes has to take insulin or a smoker has to take nicotine tablets. Taking some steps to become healthy and keeping things in check will help any patient control their mood, anger, and sudden outbursts.

Regular treatments are a must, indeed, but other everyday small steps can be undertaken by bipolar disease patients to take control of their life. The following few guidelines can help such patients take control of their life.

Familiarize with the disease.

Once diagnosed with bipolar disease, try to get yourself acquainted as much as possible with the condition. Learn and read about it in-depth. Read up on all the symptoms and the ways to recognize them on their onset. Also, learn about the different treatment options which are available for various symptoms. Also, if they are symptoms that can be controlled and know how they can be held. Once you have read information and gain some knowledge about your own disease, ask questions from your doctor and collaborate with them to gather more knowledge. Don't be shy of telling them what is on your mind and let them know what you are comfortable or uncomfortable with.

Keep track of your own moods and symptoms.

To remain healthy with bipolar disease and live everyday life, the patient needs to closely monitor themselves and understand themselves the most. These are usually known as triggers, which set off a reaction. These can be episodes of depression or anger or anxiety which can lead to such after-effects. One can often dismiss these as mood swings, but there can be underlying reasons to consider their symptoms or triggers. Always talk to your doctor once you have recognized something and work with them to understand and analyze a situation more. You should also keep an eye out for your sleeping patterns, energy levels, and different thoughts processed by you at other times of the day and their impact on your physical and mental health. If you understand these small triggers or symptoms, then it will become very easy to manage yourself.

Some triggers can include stress, financial difficulties, lack of sleep, changes in season, changes in the environment, different sleeping patterns, etc. Also, some typical onset of symptoms can be frequent headaches, lack of sleep, too much or too few conversations with others, people around you feel irritating, you have stopped things you would regularly do like going for a jog, cooking your own meals, watching your favorite show, etc. As soon as these symptoms or onset present themselves, you must have a backup plan. This can be talking to a person who understands you and your disorder, long 8 hours of good sleep, go see your doctor, talk to your Champaign therapist, go outside more, exercise, do something fun, play games, listen to music, etc.

Create a backup plan

Even if you are trying your best and doing all things right, everything cannot go right in life. So always have an emergency backup plan if required to fall back to. This plan should consist of the list of contact numbers of doctors who are working with or whom you can contact, the medications required, the symptoms for usual triggers that can be causing this, and their relative solution.

Join an outreach program

Bipolar disorder can seem very lonely, primarily due to social taboo, but you don't necessarily need to isolate yourself. There are always family members, friends, colleagues who are ready and happy to help. Even chatting up with them can perk up your mood. Try joining a bipolar disorder support group where you will find many like-minded people. People who understand you and sympathize with you since they face the same things. You can learn from them, understand what works or doesn't, know about doctors, etc. You may even find new friends, which is never a bad thing!

Have an active lifestyle

Bipolar disorder is characterized by untimely mood swings and uncontrollable behavior. That is also precisely why you should try to bring discipline into your life and build a structure around it. Create a timetable for doing things, everyday tasks, making it less likely to have possible triggers. Also, start exercising since it is the best natural medicine. Exercise uplifts mood and is suitable for health. So making exercising a habit can always help an individual control themselves better.


It may seem complicated, and you may feel lonely, but you are not the only one. There are others out there too who are facing the same thing, so you should not feel low about it. Just like any other disease if you follow some guidelines along with those set by doctors you can also adjust to life and start living normally. If you ever feel like you need to talk to someone contact your local therapists in Champaign.


Dialectical Behavioral Therapy (DBT) is considered one of the most effective treatment options for borderline personality disorder (BPD) and other mental health disorders. As an evidence-based treatment, DBT combines cognitive and behavioral therapists to help people regulate emotions, transform negative thinking patterns, and change unhealthy behaviors.


How did DBT develop?

Dialectical Behavior Therapy (DBT) was created by Marsha Linehan, Ph.D., and colleagues in the late 1980s when they discovered that cognitive-behavioral therapy (CBT) alone did not work as well as expected in patients with BPD. Dr. Linehan, her team, and others have developed a treatment that meets the unique needs of these individuals.


DBT strategies

DBT teaches you four strategies that can help you change your behavior.

  1. Mindfulness. Mindfulness skills help you center yourself in the present moment, whether you are meditating or simply sitting and breathing. It's an essential part of DBT, as it can help you be more aware of and in charge of emotional situations to move through them effectively. 

  2. Distress tolerance. The concept of Distress Tolerance is the ability to accept and endure both emotional and physical distress (e.g., life's inevitable stressful events) without becoming overwhelmed with anxiety or discomfort. By learning how to handle being in a state of emotional distress, people can better control their own lives and not live out their problems through negative behaviors.

  3. Interpersonal effectiveness. In DBT, interpersonal effectiveness is the skill to be able to manage relationships productively. This includes the ability to communicate effectively and identify strategies that will help you maintain desired relationship outcomes, as well as the ability to set boundaries. 

  4. Emotion regulation. Emotion regulation is a set of skills you can learn to help you manage your emotions more effectively. The skills include identifying, naming, and changing emotions, as well as deepening and broadening them.


Aside from individual therapy sessions, DBT is often offered in group settings.  With guidance from experienced professionals, the group can offer an outlet for compassion, self-development, and learning strategies to cope with life stressors.


Is DBT right for you?

Although most DBT research has focused on its effectiveness for people with borderline personality disorder,  it may also be effective in treating: 

  • Attention-deficit/hyperactivity disorder (ADHD)
  • Bipolar disorder
  • Eating disorders (such as anorexia nervosa, binge eating disorder, and bulimia nervosa)
  • Generalized anxiety disorder (GAD)
  • Major depressive disorder (including treatment-resistant major depression and chronic depression)
  • Obsessive-compulsive disorder (OCD)
  • Post-traumatic stress disorder (PTSD)
  • Substance use disorder


The bottom line


Overall, DBT helps clients find healthy ways to cope with problems while building skills that enable them to get the most out of life. If you or a loved one might benefit from DBT, it's essential to talk with a healthcare provider or mental health professional trained in the approach

About Insight Therapy

Insight Therapy is a professional mental health private practice located in Champaign - Urbana. Insight Therapy offers individual therapy, couples counseling, family counseling, and professional mediation services to clients of all ages and issues.

Privacy Notice

Contact Information

Insight Therapy, LLC
3362 Big Pine Trail
Suite A
Champaign, Illinois 61822

Phone: (217) 383-0151
Fax: (217) 633-4555

Practice Areas

Depression, Anxiety, Trauma, Addiction, Couples Counseling, Eating Disorders, Sexual Abuse Survivor, School Anxiety, Women's Issues, Relationship Issues, BiPolar Disorder, Personality Disorders, Family Issues, Couples Counseling, Mediation, and more!