Help! My Sibling Is Emotionally Overwhelming: How to Set Boundaries Without Cutting Them Off

Sibling relationships are lifelong in a way that can make them uniquely complicated. Maybe your sibling leans on you constantly for emotional support, calls or texts multiple times a day, or shares their distress in ways that leave you feeling drained, anxious, or even resentful. You love them, but you find yourself thinking: I can’t be their therapist… I’m exhausted.

If your sibling is emotionally overwhelming, it doesn’t mean you’re being too sensitive or unkind. Let's explore how to protect your emotional well-being while still staying connected.

Spot the Signs: When Is Sibling Support Too Much?

All families have their dynamics, but certain patterns can start to take a toll. Here are a few signs your sibling relationship might be emotionally overwhelming:

• They call or message constantly, even during work or sleep hours

• They use you as their primary (or only) emotional outlet

• You feel responsible for managing their mood or problems

• You dread interactions but feel guilty if you don’t respond

• They might even threaten to hurt themselves if you set boundaries

If this sounds familiar, it’s okay to take a step back and assess the emotional load this relationship places on you.

Why Sibling Dynamics Can Be So Complicated

Sibling bonds are steeped in shared history, and often, in old family roles. Maybe you were the “responsible one” or the “peacemaker,” while your sibling was seen as the “needy” or “emotional” one. These identities often persist into adulthood, even if you’ve both changed.

There may also be cultural or family messages pressuring you to “always be there” or “never turn your back on family.” But being present doesn’t mean being available 24/7, and love doesn’t mean neglecting yourself. Neglecting yourself is a quick ticket to burnout.

Setting Boundaries Doesn’t Mean You Don’t Care

One of the biggest fears people have when setting limits with a sibling is: What if they take it the wrong way? What if I hurt them or ruin the relationship?

It’s important to remember that boundaries don’t mean rejection—they’re an act of care. You’re saying, “I want to keep this relationship healthy, and here’s what I need to do that.”

Healthy sibling relationships are mutual, respectful, and emotionally safe for both people. Boundaries help you move toward that, not away from it.

Scripts for Boundaries With Siblings

Setting boundaries doesn’t have to mean a big confrontation. Sometimes, it’s about small shifts in how you respond. Here are a few scripts to get you started:

• “I don’t have the emotional space to talk about this right now. Can I call you after work?”

• “It sounds like you’re going through a lot. Have you thought about talking to a therapist?”

• “I want to be there for you and I need to protect my own energy too.”

• “Let’s schedule a time to catch up when I can really focus on our conversation.”

• “When our conversations turn into criticism or guilt, it makes it hard for me to stay present.”

You’re allowed to take breaks from intense conversations. You’re allowed to not answer every message immediately. And you’re allowed to say no.

What to Do If They Don’t Take It Well

Sometimes, the hardest part of setting boundaries is receiving the other person’s reaction. Even if they react well, they will likely challenge the boundary or “forget” at a later date. Reinforcing the boundary is just as important as setting it.

If your sibling becomes defensive, hurt, or angry, remind yourself: their reaction is not proof you did something wrong. It may mean the dynamic has been imbalanced for a long time, and change is uncomfortable. In fact, most of the time a negative reaction means you did something right, they just don't like it.

Some tips:

• Stay calm and grounded. You don’t need to argue or justify.

• Reaffirm your care: “I still love you, I just need to do this for me.”

• Don't bring other family members into it. It rarely goes well, and other family members will likely try to reinforce the old dynamic.

• If the overwhelm crosses into emotional abuse (manipulation, threats, verbal attacks), it may be necessary to take space or limit contact for your safety.

• If they threaten to harm themselves, proceed as though this is a viable threat. Offer to take them to the hospital, connect them with a therapist or psychiatrist, or call 988 with them. This shows you believe them and want them to be safe, but doesn’t put the sole burden of their wellbeing on you.

When To Involve a Therapist

Sometimes sibling relationships are tangled up with deeper issues like family trauma, old resentments, or grief. Therapy can help you:

• Understand and break out of long-standing family roles

• Learn how to set and hold boundaries without guilt

• Heal your own wounds that may be triggered by the relationship

You don’t have to figure this out alone.

Therapy For Young Adults & Beyond To Build Healthy, Balanced Relationships

If your sibling is emotionally overwhelming, it doesn’t mean you’re selfish, dramatic, or cold. It means you’re human and you have emotional needs too.

Setting boundaries is a way to preserve the relationship, not destroy it. It allows you to show up with intention and compassion rather than resentment or burnout.

Need support handling a complex family dynamic? Our therapists are here to help. Schedule a free consultation and learn how to set healthy boundaries, reclaim your energy, and stay connected in ways that feel safe and sustainable.