Ah boundaries…I must admit we’ve had mostly a hate relationship, I found them restrictive and controlling until I learnt that boundaries are actually the complete opposite, they are protective and allow freedom within myself and with others.
Before we take a dive into boundaries and burnout and how they interplay, let’s start with some definitions.
Personal boundaries in the most simplest terms are lines you draw (physical, verbal or emotional) for yourself in terms of what you are and are not willing to accept in relationships to others. Boundaries typically fall into categories of, physical, emotional, sexual, workplace, time and material and apply across multiple contexts such as at work, at home, with family and friends and social gatherings.
Burnout is a state of physical and emotional exhaustion, usually a result of unsuccessful management of long term stress. Some symptoms of burnout are, feeling drained, tired, depleted most of the time, unable to fully rest, relax and sleep and constant sense of negativity and cynicism.
Boundaries protect our overall wellbeing by ensuring we don’t overextend ourselves allowing balance between our work and personal lives.
Here are my top 3 boundaries to set at the workplace to avoid burnout.
- Daily workload – Effective communication is required to set this boundary. Be assertive and direct when discussing your workload with colleagues and supervisors. Use “I” statements to express your needs clearly. For example, “I need to focus on my current projects before taking on any new tasks.” This approach helps you assert your boundary while remaining respectful and professional.
- Dedicated breaks – Regular breaks are essential for maintaining productivity and mental health. Schedule short breaks throughout your workday to rest and recharge. Make a conscious effort to disconnect from work after hours. Turn off email notifications and resist the urge to check work messages during your personal time. This helps you maintain a clear boundary between work and personal life.
- Seek support – It takes courage to ask for help, it’s a natural and human need to feel supported. You don’t have to go it alone and suffer in silence. It’s helpful to know what resources are available to you, in and out of the workplace. Know your workplace support systems and make use of the employee assistance programs. Friends and family can also be an excellent support system if you are able to communicate your needs effectively.
Setting boundaries is not about being less dedicated to your work; it’s about being dedicated to your wellbeing and long-term success.
You’ll find personal boundaries are violated when they have not been communicated that they exist. The first step is knowing what your boundaries are in order for you to be able to communicate them effectively, which leads me nicely to the next blog: How to identify and set personal boundaries.
Stay tuned x
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