How to set healthy boundaries at work to avoid burnout and work overload?

Do you say yes to a Zoom call when you already have a full schedule?

Do you over-commit and end up working after hours?

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At work, boundaries help us to maintain our mental and physical health. It is a line we draw and make visible to our managers, co-workers, clients, and even the work itself through our words, behaviours, and body language.

Boundaries set the tone of our relationships. When we make our boundaries visible to others, we show how we expect to be approached. In a fast-paced, demanding work environment, communicating your boundaries is one crucial way to protect your well-being.?

We know our boundaries are crossed when we feel exhausted, intimidated, offended, undervalued, and overwhelmed. Can we do something to avoid this ending?

Let's go deeper into the subject.

It is difficult to claim our boundaries. Why so??

• \We mistake being assertive for being rude.
• We are afraid of hurting others’ feelings.
• We think that people would reject or don’t like us.?
• We believe that prioritizing others is virtuous.
• We are afraid of being isolated.?
• We don’t want to miss out on opportunities.?
• We think people judge as incompetent.
• We believe that we need to prove our worth.

People live in communities, and we need one another. In such vulnerable relationships, it is challenging to tell people that ‘this is where you need to stop.’ Ironically, it is what we need to do to preserve the goodwill in our relationships.

Protecting your boundaries & Creating a solid image at work

Define your boundaries

We tend to realize that people exceed our territory when it reaches a point where we either feel helpless or react out of proportion. Defining your boundaries will help you notice the early signs of your boundaries being crossed. This way, in such situations, you can communicate your thoughts and needs clearly before you feel overwhelmed by intense emotions.?

Think about what offends, intimidates, upsets, or interrupts you at work. You may also consider times you’ve felt very stressed or unproductive. Keeping these thoughts in your mind, list the unacceptable behaviors, non-negotiables, and priorities you have.

Communicate your boundaries

We cannot assume that others will know our boundaries and respect them if we don't clearly state them. It is about sharing your thoughts, feelings, needs, resources, and what you value.

When your boundaries get crossed, explain your stance and why it’s integral to your performance. Try using “I” language so your approach will be more constructive to your work relationship. Using “I” language in a sentence means focusing on how specific behaviour or request impacts you. This approach helps the other person understand your perspective better and promotes constructive communication.

Be consistent with your boundaries

Giving mixed signals to people confuses people and creates an ambiguous picture of yourself. Only if you consistently show people where they need to stop when they are approaching you, then they can learn and respect your boundaries.

In a professional setting, it may be even more difficult to be assertive and vulnerable when communicating your experience. Remind yourself of positive outcomes that your consistent behavior would bring such as more efficiency and more peace at work. It will encourage you to keep claiming your boundaries.

As a professional, how you manage conflict with others can be crucial to your performance, energy, efficiency, and happiness at work. Setting clear boundaries, making them more visible, and being consistent with them can help you create a solid image at work.

Lastly, setting boundaries at work is reciprocal. If you want your boundaries respected, you need to respect the boundaries of others as well.?