The Power of Self-Advocacy: How to Set Boundaries & Speak Up with Confidence in the Home and Workplace

In both personal and professional settings, the ability to advocate for oneself is crucial. Yet, many people—especially parents, caregivers, and those in high-responsibility roles—struggle to prioritize their needs. Self-advocacy isn’t just about speaking up; it’s about knowing your worth, setting boundaries, and navigating challenges with confidence.

What is Self-Advocacy?

Self-advocacy is the ability to recognize and express your needs, wants, and rights effectively. It involves:

• Awareness: Understanding your personal and professional limits, values, and what you need to thrive.

• Communication: Practicing mindful communication strategies to express your needs clearly and assertively.

• Boundaries: Setting and maintaining healthy boundaries at work and home to protect your health and well-being.

Key Insights from the Mindful Lunch Discussion with Kristy Hourd

At our recent Mindful Lunch event, I had the pleasure of hosting Kristy Hourd, a Canadian Certified Counsellor in solo practice at Through The Cracks Therapy. She shared valuable insights on the link between self-advocacy and mindful awareness, emphasizing how they play a crucial role in preventing workplace burnout and maintaining emotional well-being.

What is Self-Advocacy? Kristy Hourd explains "The Three Hats" Analogy.

Self-Advocacy is Essential for Preventing Workplace Burnout

Kristy highlighted that self-advocacy is a key component of self-care. Without it, individuals risk stress, exhaustion, and over-commitment—especially in caregiving and high-responsibility roles.

Many professionals, parents, and caregivers overlook self-advocacy, leading to:

❌ Over-commitment and deferring your own needs

❌ Increased stress levels

❌ Emotional exhaustion and lack of appreciation

❌ Workplace burnout

Setting Boundaries: A Key Aspect of Self-Advocacy in the Workplace

A significant takeaway from the session was the importance of meeting your own needs and having healthy boundaries. Many people struggle to say no, fearing they will disappoint others. Kristy encouraged participants to start small—practice saying “no” in low-stakes situations to build confidence.

Kristy explains why self-advocacy means showing up and letting yourself be seen.

How to Strengthen Your Self-Advocacy Skills

1. Identify Your Needs

Understanding and communicating what you need to feel supported is a fundamental step. Self-reflection and journaling can help bring clarity to your priorities.

2. Practice Assertiveness with Mindful Communication Strategies

Being assertive doesn’t mean being aggressive—it means speaking with clarity and confidence. The stories you tell yourself shape your ability to self-advocate.

3. Build a Support Network

Surround yourself with people who respect and encourage your self-advocacy efforts. Values-based communities help reinforce your ability to stand up for yourself.

4. Develop a Self-Advocacy Plan

Create a personal self-advocacy plan by: 

✅ Writing down your key priorities 

✅ Setting realistic boundaries 

✅ Rehearsing difficult conversations 

✅ Having an accountability partner

Get started with our Toolkits and Online Courses. Need personalized support? Book a private coaching session today.

Final Thoughts: “Be the Hero You Need”

Strategies for strengthening self-advocacy are essential and within reach.

• Self-Reflection: Take time to assess what truly matters to you.

• Mindful Communication: Express needs clearly while staying open to collaboration.

• Resilience Practices: Use mindfulness, journaling, and storytelling to reinforce self-awareness and confidence.

A key question raised during the discussion was: "How can we support others in their self-advocacy while maintaining our own boundaries and meeting our own needs?"

💡 The answer: Lead by example. Learning and modelling clear communication and boundary-setting helps create a culture where self-advocacy is encouraged and respected.

The "Big Idea" behind self-advocacy: Being your own hero and advocate.

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About the Author

Patlee Creary, PhD, is a Workplace Mindfulness and MBSR Facilitator, conflict transformation specialist, writer, educator, and social entrepreneur. She helps individuals and teams navigate stress, strengthen resilience, and build meaningful connections through mindfulness, storytelling, and emotional intelligence. 

As the founder of Reyou Mindfulness Collective, she creates transformative workshops, retreats, and corporate training programs that turn life’s challenges into opportunities for growth.