Long hours, heavy workloads, tight deadlines, job insecurity, and a lack of control over your schedule – all these can leave you feeling discontented and burnt out. If left unchecked, this chronic workplace stress can lead to burnout.
One of the best ways to cope with these stressors is to set healthy boundaries. It might sound daunting. You might worry it’ll make you seem difficult or unprofessional. But setting healthy boundaries is key to mental health and stress relief.
While we can’t change other people or a company’s culture on our own, communicating our boundaries promotes a healthier professional environment for everyone. Here are eight phrases you can use to start setting clear boundaries today:
1. “I need more time.”
Setting reasonable timelines is helpful for managing stress. When asked to do a task or project that requires more time than requested, communicate that as early as possible.
This boundary sets the expectation that you’re both willing to do what’s required and reasonably need the time it takes to do it well.
2. “I’m not available.”
Establishing when you’re on the clock and when you aren’t is also key to reducing stress. If you find yourself constantly checking work emails or taking calls when you’re on vacation or supposed to be “off-duty,” this communicates to those around you that you’re always available.
Setting a boundary that there are times you will be unavailable because other aspects of your life will sometimes take priority, is critical to self-care.
3. “I need help.”
When a task becomes overwhelming or is outside of your skillset, asking for help is reasonable and warranted. It sets the boundary that you need some assistance to do a good job, and that you care enough to ask for it.
4. “Please speak to me respectfully.”
Some work environments can be toxic – negative, unsupportive, or downright abusive. But even in healthy environments, stress can make people speak in unintentionally disrespectful ways.
If you find yourself in an emotionally heated situation that’s derailing into a tense moment, or even a full-blown argument, it’s important to set a boundary around communication itself. Stating that you’d like people to speak to you respectfully or you will walk away is a healthy boundary to set in any relationship, including with coworkers and colleagues.
5. “I have a suggestion.”
When confronted with a situation that’s not going well, one way to set a boundary is to describe your observations and suggest an alternative strategy for handling it. This way, you’re communicating that you don’t like the current approach while taking a proactive, problem-solving approach to find a better solution.
6. “I feel underappreciated.”
Work-related stress is often elevated when your effort doesn’t seem noticed or acknowledged. If that’s happening to you, it’s very reasonable to talk to colleagues or superiors about how hard you’re working and feeling undervalued. This sets an expectation that when you think you’re doing a great job, it’s important to you to have that acknowledged.
7. “This doesn’t seem fair.”
The perception of unfair treatment is a key predictor of work-related stress and burnout. When a policy or experience doesn’t seem ethically handled, directly communicating your experience not only makes your perspective of unfairness clear but also creates a mechanism for change.
8. “I want to be more engaged.”
Work-related engagement is the opposite of burnout. It’s being part of a workplace that feels like a good fit for who you are. This includes feeling that your career is meaningful, connected to your colleagues, experiencing positive feelings towards your job, and feeling valued or competent in your work community.
When you don’t feel engaged at work, communicating that directly conveys that you want to be a more connected, productive member of your organization or group.
Don’t be afraid to set boundaries at work
Establishing boundaries at work can feel empowering. It allows you to take control of your time, workload, and well-being. Remember, by setting boundaries, you’re not just protecting yourself, you’re also contributing to a more respectful and productive work environment for everyone. So, don’t be afraid to use these phrases, or adapt them to your specific situations. By practicing clear communication and self-advocacy, you can achieve a better work-life balance and a happier, healthier you.
