Do you wake up already exhausted, dreading another long day at work? Are weekends no longer enough to help you rest and recharge? If you’re constantly running on empty, it might be time to rethink your work boundaries—and how they’re affecting your well-being.
These days, there’s no such thing as leaving work at work. That feeling of closing up shop and clocking back in the next morning feels more and more like something out of a movie.
With many of us working from home—and many more carrying our work apps, emails, and chats around in our pockets—we’ve become always on. Always reachable. Always expected to answer, solve, and give just a little bit more of our time. But at what cost?
The pressure to be constantly available creates unrealistic expectations and chips away at the time we need to rest, recharge, and simply enjoy life outside of work.
Fortunately, awareness around mental health and the importance of setting boundaries at work is growing. While social media has plenty of negative things to go around, it’s also become a space where people call out toxic management, glorified overwork, and power imbalances—and those messages resonate deeply because many of us have lived them.
So, what can we do to protect ourselves? Let’s start by talking about what burnout actually is and the signs you should be watching for.
What Is Burnout?
Burnout is a state of exhaustion caused by prolonged exposure to stress that can affect your emotional, mental, and physical well-being. While we often link burnout to work, it can also stem from other areas of our lives, like relationships, caretaking, parenting, etc.
At work, burnout often shows up when the demands of your job exceed your capacity to cope, especially over time.
If you’re a people-pleaser or a perfectionist, you may be particularly vulnerable, as you’re more likely to overextend yourself, take on too much, and push your needs aside in order to meet the expectations of others.
Common Signs of Burnout
Burnout doesn’t look the same for everyone, but there are some common signs to be aware of:
- Extreme fatigue and lack of energy
- Recurring headaches or other physical aches
- Sleep disturbances and difficulty getting up in the morning
- Trouble concentrating and decreased productivity
- Low mood, pessimism, or a sense of hopelessness
- Feeling resentful, angry, or apathetic
- A sense of overwhelm and inability to cope with daily demands
- Withdrawing from social interactions
- Loss of interest or pleasure
Left unaddressed, burnout can raise the risk for other mental health issues, like anxiety and depression, as well as affect your relationships and overall quality of life.
And the effects aren’t just psychological—chronic stress can also take a toll on your body. Over time, it can increase your risk for physical conditions like high blood pressure, heart disease, type 2 diabetes, gastrointestinal issues, muscle and joint pain, and even respiratory problems.
How Setting Boundaries at Work Can Protect You from Burnout
Boundaries are limits we set to assert our needs and rights. They are about being clear on how we want to be treated and what behaviors we find acceptable—or unacceptable.
At work, setting boundaries is especially relevant as they protect your mental well-being and reduce exposure to stress. They also guide how you prioritize your time and energy, helping you decide how much you want to give and how much you need to preserve for yourself.
Setting healthy work boundaries might include:
- Being fairly compensated and credited for your work
- Having your time and rest respected
- Saying no to unrealistic expectations or excessive overtime
- Expecting a safe and respectful environment
Many of us feel guilty when we choose to prioritize our own needs over others’ expectations. If you’re someone who’s used to taking care of everyone else, focusing on yourself can feel almost like a betrayal.
But this doesn’t have to be all or nothing. Setting boundaries at work doesn’t mean abandoning your responsibilities— it’s about adjusting your priorities to find a balance that feels right for you. You can still dedicate yourself to your career, but now, with healthier boundaries, you’ll also cultivate a deeper respect for yourself.
5 Simple Tips for Setting Healthier Boundaries at Work
1. Create a feel-good ritual to start and end your day
Anchor your day with feel-good routines—a quick stretching or exercise session, a short walk, or a playlist that helps you feel energized. These small habits can help you mentally clock in and out of work mode.
2. Schedule personal time in your calendar
Add personal appointments, hobbies, plans with friends and family, or just “doing nothing” time to your calendar and treat it with the same importance as work-related appointments. You deserve that space!
3. Take short breaks throughout the day
Even a 10-minute walk during lunch or a quick breather when you’re feeling overwhelmed can help reduce stress, boost focus, and lift your mood. Plus, studies show that regular breaks help us be more resilient when new challenges arise.
4. Use technology to disconnect
You don’t have to be available at all times, whether for work or personal matters. Sometimes, we need breathing room to unplug—and that’s completely okay. So, embrace airplane mode and enjoy your quiet time without notifications.
5. Respect others’ boundaries
Creating a culture of mutual respect starts with listening. When you honor your coworkers’ boundaries, you model healthy behavior and make it easier for them to respect yours in return.
Find Support for Work Burnout in Baltimore, MD
Unfortunately, setting boundaries doesn’t always guarantee your work situation will improve. We’ve all encountered people who persist in disrespecting others and taking advantage of them for as long as they can.
Still, choosing to speak up and stand up for yourself builds confidence and reinforces your self-respect. And when you advocate for your needs, you’re not just helping yourself—you’re contributing to a healthier, more sustainable work culture for everyone.
If you’re struggling to set healthy boundaries at work or feel like you’re already deep in the grip of burnout, we’re here to help! Our therapists can support you in asserting your needs and refocusing your energy on what matters most to you. Reach out to know more or get started by scheduling a free 15-minute consultation here!
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