Setting Boundaries at Work to Protect Your Mental Health

Setting boundaries at work is crucial to protecting your mental health, reducing stress, and preventing burnout. If you’re feeling overwhelmed or stretched thin, this guide will provide practical steps to regain balance and take control of your work life.

Reflecting on my career in corporate life, if I could give my younger self one piece of advice it would be to get comfortable with setting boundaries. I was too young, too insecure and too ambitious to believe that simply performing to a high standard within my working hours was enough. I thought I always had to go ‘the extra mile’, indeed I was rewarded for doing so, with praise, promotions and bonuses, but what was the cost to my mental health?

In any fast-paced work environment, it’s easy to feel stretched thin and overwhelmed. As we strive to meet deadlines, collaborate with colleagues, and maintain productivity, our mental health can often be sidelined. However, maintaining mental well-being isn’t just essential for personal happiness—it also fuels long-term productivity and career satisfaction. Setting boundaries at work is a powerful, proactive step to protect your mental health and ensure a sustainable balance between work and life.

As a cancer survivor returning to the workplace, I knew I had to change my ways to ensure I didn’t get stressed at work ever again. I really believe stress contributed to my cancer diagnosis and I am now on a mission to never go there again.

Here’s what I’ve learnt about how to set effective boundaries at work and why they matter.

1. Understand Your Limits

Before setting boundaries, it’s essential to understand your personal limits. Pay attention to times when you feel particularly drained, frustrated, or overwhelmed. Are there specific situations or types of requests that consistently stress you out? Recognizing these limits helps clarify the areas where you need boundaries.

Tip: Take note of the activities that cause burnout. For example, if constantly answering emails after hours leaves you feeling drained, this could be a boundary worth setting.

2. Communicate Clearly and Assertively

Setting boundaries requires clear, assertive communication. It’s important to express your boundaries to your team or manager in a respectful but firm way. For example, if you’d like to set a boundary around after-hours work, you could say, “To stay focused and productive, I aim to reserve evenings for personal time. I’ll be available during business hours and can address any pressing issues then.”

Tip: Use “I” statements when communicating boundaries, as they help frame your needs in a non-confrontational way. For example, “I work best when…” or “I’m able to focus more effectively when…”

3. Prioritize Your Tasks

Sometimes, the stress at work comes from taking on too many tasks or not focusing on priorities. Identify which tasks are essential to your role and which ones can be delegated or delayed. By prioritizing your work, you create space for quality over quantity and avoid feeling overwhelmed by unnecessary responsibilities.

Tip: If you’re unsure which tasks are priorities, consider asking for guidance from your supervisor. Many managers appreciate employees who are proactive about staying organized.

4. Learn to Say “No” When Necessary

One of the most challenging aspects of setting boundaries is learning to say “no.” It’s easy to feel pressure to accept every request to show commitment or prove our worth, but constantly saying “yes” can lead to burnout. Politely decline requests that don’t align with your priorities or that would compromise your well-being. I worked with a colleague who refused to attend any meetings where an agenda was not provided in advance, I was shocked by this – but it worked!

Tip: Use phrases like, “I’d love to help, but I currently have several pressing deadlines,” or “I’m at capacity right now, but I’d be happy to support you after these tasks are complete.”

5. Protect Your Time

Defend your schedule by setting designated periods for deep work, focus, and breaks. Block off times in your calendar to avoid unnecessary interruptions and allow yourself time to recharge. If you receive frequent last-minute requests, try scheduling “office hours” to address questions or provide support to colleagues.

Tip: A simple calendar block labelled “Focus Time”, or “Project Work” can act as a visual cue to yourself and others to minimize interruptions during that period.

6. Take Breaks to Recharge

Taking regular breaks during the workday is essential to protect your mental health. Breaks can improve focus, productivity, and creativity. Step away from your desk, go for a quick walk, or practice deep breathing exercises to recharge.

Tip: Consider setting an alarm or reminder to prompt breaks every hour. Short breaks every hour can boost focus and reduce the risk of burnout.

7. Embrace Work-Life Balance

Boundaries are not just about what you do at work; they also involve how you separate work from personal life. Set boundaries that protect your evenings and weekends, allowing you to fully disconnect from work-related tasks. A proper work-life balance fosters resilience, improves focus, and enhances job satisfaction in the long run.

Tip: Leave work devices in a specific area of your home or turn off notifications after working hours to maintain a clear boundary between work and personal time. Especially if you work from home, put your work papers away and close the door on your home office.

8. Seek Support When You Need It

If setting boundaries feels challenging, reach out for support. Discuss your concerns with a supervisor, a trusted colleague, or a mentor who can provide guidance on boundary-setting within your workplace. Many companies also have employee assistance programs that can offer additional support, like counselling or wellness resources.

Tip: If boundaries are continuously ignored or challenged, it may be helpful to revisit the conversation with your manager and reinforce the importance of maintaining a healthy balance.

The Benefits of Setting Boundaries at Work

When you set and maintain boundaries at work, you’re not only protecting your mental health, but also setting yourself up for a more productive and fulfilling career. Here are a few of the many benefits:

• Reduced Burnout: Establishing boundaries helps prevent exhaustion, enabling you to stay motivated and engaged.

• Improved Focus: With clear boundaries, you can focus better during working hours and recharge during breaks or off-hours.

• Enhanced Job Satisfaction: Knowing you can work without compromising your well-being leads to greater overall satisfaction.

• Higher Quality Work: When you prioritize tasks and manage your energy, you’re more likely to produce high-quality, impactful work.

Final Thoughts

Setting boundaries at work is a vital skill for maintaining mental health and building a sustainable, successful career. Boundaries aren’t about saying “no” to everything; they’re about creating a structure that supports your well-being and allows you to perform at your best. By communicating openly, respecting your time, and committing to balance, you can protect your mental health and set the stage for a thriving professional life.

Remember, boundaries are an ongoing process. As your workload, role, and personal needs evolve, so too should your boundaries. Keep practicing and adjusting as needed, and over time, setting boundaries will become second nature.

Gabby Mottershead

Thanks for reading it means a lot to me, Gabby x

• You can download my ebook here if you want some simple steps to improve your confidence today

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