“No" is a complete sentence.”
―
Annie Lamott
Have you sometimes felt like you do not have enough time or energy to complete all of the tasks assigned to you at work? Are there times in which you have dreaded waking up in the morning and going to work? Have these feelings built up over time such that you find yourself losing all motivation to even think about anything related to work? We have all felt a lessening of motivation from time to time when it comes to any kind of work, which is completely normal but anything more than at or along the degree that I have described above indicates that you should seriously sit down and think about changing your game plan. This is where setting down boundaries comes into the picture. Most of us have heard the phrase “setting down boundaries” without really understanding what it entails. Then there is also the question of whether boundaries are important.
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In simple terms, setting down boundaries entails an individual understanding their limits and making sure to stay within them. You could set boundaries for yourself in almost all spheres of your life from relationships to work. This is important to make sure that your needs are being met, that you are not being exploited and that you are having a healthy relationship with yourself and others. You could even go as far as to say that it is a form of self-care.
When it comes to work, setting boundaries will ensure that you are getting maximum productivity without any chance of burnout occurring. It will ensure that you are working with maximum efficiency. Here are some of the ways in which you can get that in your work life too.
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Identify your stressors:
You can never really solve a problem if you don’t know the cause of that problem. Therefore, the first thing to do is to sit down and identify all of those things in your work life that are holding you back or threatening to push you over the edge. You could even put them into an order from the most to least stressful and then work on each one by one.
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Understand your worth and your limitations:
You are enough and you are good at what you do. You should never try to ascertain and prove your worthiness by always trying to get the most perfect or the greatest number of results. There is always scope for improvement but there is a limit to how much you can push yourself. So, know your worth and know your limits, and never lose sight of them.
Prioritize:
The smartest thing a person can do to get all of their work done in time is to order your tasks based on their priority. Make a list of things that have to be done at once, things that you can do after some time, and things that you can delegate to others. It is also important to give time for adequate breaks in between all your work because as they say, all work and no play makes Jack a dull boy! You can find an anxiety specialist or depression counsellor who can help you overcome your mental health challenges.
Clear communication:
Once you are clear on your boundaries, communicate them to your colleagues. This must be done properly without any ambiguity to prevent any misunderstandings in the future. Be firm and assertive but not rude.
Start slow and steady:
If you are new to the practice of setting boundaries, then it is always better to start slow and steady like the tortoise. Start with one area and then move on to others. Doing too much too soon can do more harm than good.
Take a minute to think:
Every person with a mind to advance their careers jumps at every opportunity to do more work and gain more recognition. But as was mentioned before, always know your limits and do not try to do too much too soon. Instead, take a minute and think about what you are going to do or is being asked to do, and then make a decision based on your understanding of yourself and your workload.
It is okay to say no:
The most difficult thing for some people is to say no to others. Such a small word and so much difficulty around it! There will be times in which others may knowingly or unknowingly overstep your boundaries and during these times your best course of action is to be assertive and say No. If it is difficult for you to do this, then you could start with saying no in other non-work-related situations and then slowly move to your work situations. You could even practice or do roleplays with your friends or family to get over your difficulty in saying no.
Maintain professional relationships with colleagues:
It is always good to have friends wherever you go but when it comes to relationships at work, it is always better to keep them professional. This does not mean that you should not spend time talking to your colleagues but remember to keep it casual and not overshare. So, you could talk to them about a new movie that you had watched but maybe not about the argument you had with your boyfriend/girlfriend.
Remote work boundaries:
Now that most people are working from home, there are higher chances for the line between work and home to be blurred. A person could either not work at their usual level or take on too much work and have no time to unwind. Here again, setting priorities and setting apart time for both work and leisure will be helpful.
Prepare for negative reactions from others:
Often, there will be people who will constantly try to undermine your boundaries. Use these as opportunities to strengthen your boundaries and to communicate them to others. If you feel like your efforts are being deliberately ignored by others, then it might be time for a frank chat with that person or a change of work environment.
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These are just some of the many ways in which you could set boundaries for yourself. Explore and try to find out what works for you because healthy boundaries can go a long way in maintaining and improving your mental health. If you have been working from home the last year and the line between work and life have started to mesh together this article is for that will provide you more insight on the effects of WFH on our mental health and how to cope with it. We understand work can be overwhelming and arduous. We are here to help you feel more motivated and less burnt out in your profession.
Kaizen Wellbeing is an online therapy platform in Dubai, UAE that caters to South Asian community. There is a dearth of good therapy establishments that accommodate the mental health needs of the brown community. We aim to bridge that gap by providing you quality and affordable care by qualified and warm therapists. Reach out at hello@kaizenwb.com or +971 50 961 8796 and book your first session towards understanding yourself and other’s better. You can benefit from the expertise of a therapist, psychotherapist, or psychologist who provides counselling, therapy, or counselling services.
If you have any queries please put them down in the comments section and we will try our best to answer them and help you out.