10 Steps to
S ettin g Hea lt hy Boundari es
1. Clearly identify your boundary.
2. Understand why you need the boundary.
3. Be straight forward.
4 Don’t apologize or give
long explanations.
5. Use a calm and polite tone.
6. Start with tighter boundaries (and
then loosen up if appropriate).
7. Address boundary violations early.
8. Don’t make it personal.
9. Use a support system.
© 2106 SharonMartin, LCSW
10. Trust your intuition.
SharonMartinCounseling.com
9 Common Struggles
for
Adult Children of Alcoholics
© 2016 Sharon Martin, LCSW
1. BEING RIGID AND INFLEXIBLE
2. DIFFICULTY TRUSTING OR
BEING CLOSED OFF
3. SHAME AND LONELINESS
4. SELF-CRITICISM
5. PERFECTIONISM
6. PEOPLE PLEASING
7. BEING HIGHLY SENSITIVE
OR REACTIVE
8. BEING OVERLY RESPONSIBLE
9. PRONE TO ANXIETY
SharonMartinCounseling.com
Reduce Anxiety by
Grounding Yourself
A m ndi fulnes s pra ctic e.
S ha ron Mar tin, LCSW
1. R ate yo ur anx iet yon a s cal e of 1- 10.
2. S it u ps traigh t and tal l. P lac e your feet o n t he
fl oor. Rel ax yo ur s houl ders.
3. Br eath e sl owl yan dd eeply.
4. Ho wm any wi nd ows are in t he r oo m? 5.
How man yel ect ri cal out let s do you see?
6. What does th e ch air o r couc hyo u' re on feel
l ike? Is it so ft? Ro ugh? Sm oot h?
7. Wh at col or ar e your pan ts? Your
sho es? 8. Wh atd oyo u hear?
9. What mat erial is th ef loo r made of? Isi t smo oth or
b um py? S oft or h ard? Di rtyo r c lean? What
imper fectio ns
c an you see?
10. Na me al
lo f the TVsh ow s you c an th ink of.
11. Nam e al
of t he t ypes of sha pesyo u can th ink o f.
11. Rat
eyo ur an xiet y on a sc al e of 1- 10. If it i sst il over a 5,
r epeat th egr ou nd ing ex er ci ses.
S ha r o n M ar t i nC ou ns el i n g. c o m
How to Become More
Resilient
©2016 Sharon Martin, LCSW
Adopt a growth mindset
Develop supportive relationships
Ask for help
Be optimistic
Manage your feelings with healthy self­
expression
what you can control
cope
Focus on
Believe you can
Avoid self­pity
Focus on solutions
Have a sense of humor
Don't let your problems define you
Take good care of yourself
SharonMartinCounseling.com
How to Tell if You're a
People Pleaser
© 2016 Sharon Martin, LCSW
DO YOU PUT OTHER PEOPLE'S’
NEEDS BEFORE YOUR OWN?
DO YOU FEEL LIKE PEOPLE TAKE
ADVANTAGE OF YOUR KINDNESS?
AVOID CONFLICT
TAKE CARE OF OTHERS
FEEL GUILTY WHEN YOU TAKE CARE
OF YOURSELF
FIND IT HARD TO SAY NO
DO THINGS OUT OF OBLIGATION
STAY IN UNSATISFYING RELATIONSHIPS
OR SITUATIONS
ARE INDECISIVE
MINIMIZE YOUR OWN FEELINGS AND NEEDS
WORRY ABOUT THE FUTURE AND HAVE
A HARD TIME WITH UNCERTAINTY
COMPROMISE YOUR VALUES IF IT MEANS
PEOPLE WILL LIKE YOU
SharonMartinCounseling.com