Dear Self: Holding the Line A Workbook for Setting and Maintaining Boundaries

Inside, you'll find:

• A grounding explanation of what a boundary actually is (and isn't): not a wall, not a punishment, but the line between what's yours to carry and what isn't

• A breakdown of the six types of boundaries: physical, emotional, mental, time, energy, and material

• Guidance on reading resentment and exhaustion as signals pointing you toward exactly where a boundary is needed

• The Boundary vs. the Ultimatum: a clarifying framework for the difference between stating what you'll do and trying to control what someone else does

• Ready-to-adapt boundary scripts for protecting your time, energy, emotions, and digital space

• A section on the "boundary hangover": the guilt and self-doubt that often follow a healthy boundary, and how to tell it apart from genuine remorse

• A look at how boundaries connect to the Drama Triangle (Victim, Rescuer, Persecutor) and support the shift into the Empowerment Dynamic (Creator, Coach, Challenger)

• Reflection on why healthy boundaries shift over time, and permission to let yours evolve without treating that as a failure

Throughout, you'll find guided reflection prompts to help you locate your own patterns and practice language that sounds like you. This workbook can be used on its own or alongside support from a therapist.

This workbook is a companion resource and is not a substitute for professional mental health treatment. If boundary work brings up more than you feel you can manage on your own, please reach out to a therapist or a trusted support person.

By Carolyn Carrier, Carrier Counselling & Consulting