Burnout & Boundaries in the Workplace

Knowing that work has become such large part of our daily lives, it is no surprise that workplace burnout has also become a more prevalent issue. With the introduction of remote and hybrid work schedules, it is increasingly more difficult to separate our personal lives from our professional lives. Setting boundaries at work can be complicated and uncomfortable, but essential for the prevention of burnout.

What is Burnout?

Burnout is best defined as high levels of stress characterized by emotional and physical exhaustion, lack of team support, and unrealistic work expectations. These types of stressors leave employees feeling unaccomplished, performing at lower levels, and dissatisfied with their jobs. Without effective responses, burnout can quickly lead to more serious or complicated mental health issues.

What are Boundaries?

Boundaries are physical or emotional limits that define you in relation to other people and roles you fulfill. Boundaries help to focus our mind and feel a sense of conclusion between the work time and personal time. While you may still think about work while off the clock or your personal life while completing work tasks, boundaries encourage your attention to remain on topic and the release of unrelated responsibilities.  

How to Set Boundaries

Setting boundaries in the workplace is essential as they help to define your role and responsibilities. Holding expectations surrounding communication, duties and all other areas of work leads to higher productivity and job satisfaction. This clarity protects your physical and emotional emergency from becoming over-exerted, which leads to burnout. There are several ways to begin setting boundaries in the workplace:

Identify Priorities

• Determine which tasks or communication are too important to wait

  • Prioritizing allows you to dedicate time and complete tasks efficiently

    • Say No

    • Practice becoming comfortable with saying no

• It is okay to admit that you have already taken on as much as you can handle

·      Use time off

• Time away from work is meant to be just that, time away from work

• Make sure to unplug and reset

·      Silence Notifications

• Eliminate the temptation to cross your own boundaries

• Try turning off work notifications outside of your work hours

·      Schedule & Keep Breaks

• Regular breaks help your mind to recharge

• Incorporate breaks into your everyday work routine and stick to them

·      Separate Spaces

• Create a separate space for work and for relaxation

• Physically separate spaces help your mind to separate too

Keep in mind, boundaries are not built overnight. The already existing blurred lines between your work life and your personal life will take time and continued practice to separate. However, once you achieve this distinction, your relationships with coworkers, supervisors and supervisees will improve greatly. If you find that you struggle to identify or put boundaries into place, a mental health professional may be able to help.