Setting Boundaries: A Compassionate Stress Management Tool that Protects the Peace in Workplaces
- skeffer
- 3 days ago
- 4 min read
Workplace stress is one of the leading causes of burnout, poor performance, and job dissatisfaction. While stress may feel like an inevitable part of professional life, one powerful tool can help mitigate its effects: setting boundaries.
Boundaries aren’t just about saying “no”; they’re a compassionate way to create space for what matters most—mental health, productivity, and overall well-being within the workplace and at home.
Explore the importance of setting boundaries for yourself and your team.
Boundaries Reduce Overcommitment and Anxiety. When you take on more than you can handle, stress is inevitable. Boundaries help you prioritize tasks and responsibilities, ensuring that you focus on what’s manageable and meaningful and eliminates the possibility of resentment and frustration. Boundaries allow you to set limits on your workload.
Example: “I’m not available take this on now. Let’s schedule this for next week or talk about how we need to reprioritize tasks to achieve our goals together.”
Boundaries Protect Energy and Well-being. Constant interruptions, excessive demands, or blurred work-life lines drain your mental and emotional energy. Clear boundaries preserve your energy for high-priority tasks and personal well-being, leaving you ready to be more present and effective. Boundaries help you switch off from work and recharge.
Example: “I don’t check work emails after hours, but I’ll address any urgent issues first thing in the morning.”
Boundaries Foster Predictability and Productivity. Unclear expectations and lack of structure create uncertainty, a major source of stress. Boundaries clarify roles, responsibilities, and limits, reducing the mental load of decision-making while boosting confidence in areas of autonomy. Boundaries help you create clarity and build leadership skills.
Example: “I’m currently focused on completing another task assigned to me. I'd be happy to lead this project starting Monday..”
Boundaries Support Emotional Regulation and Relationships. Stress often escalates when emotions run high. Boundaries provide a buffer, giving you time and space to process situations before responding, helping you stay calm, composed, and professional. Boundaries allow you to approach challenges with compassion for yourself and others while maintaining a clear mindset.
Example: “I need time to consider this request. I’ll get back to you by the end of the day.”
Signs that Poor Boundaries are Increasing Stress:
Feeling resentful or overwhelmed by requests.
Constantly work overtime or skip breaks to meet deadlines.
Difficulty saying "no" to additional tasks, even when your plate is full.
Feeling like your needs are consistently deprioritized in favor of others.
Physical symptoms of stress such as headaches, fatigue, or difficulty sleeping.
Practical Strategies for Using Boundaries as Stress Management
Define Your Limits. Reflect on your values, priorities, and stressors. Identify what you need to feel balanced and productive.
Tip: Write down your non-negotiables, such as protected time for breaks, family commitments, or focused work hours.
Communicate Clearly. Share your boundaries proactively with colleagues, managers, and clients. Be respectful but firm.
Tip: Identify existing workloads and deadlines that help pinpoint when you can take on new work while maintaining quality results.
Anticipate Pushback. Some people may resist or challenge your boundaries, especially if they’re used to you being overly accommodating.
Tip: Stay calm and restate your limits as needed.
Protect Your Time. Block time on your calendar for high-priority tasks or personal commitments. Treat this time as non-negotiable.
Tip: Schedule a focus block to complete critical tasks and touch base with team and/or leader afterwards to review next priorities.
Say “No” Without Guilt. Recognize that declining additional responsibilities is not selfish—it’s necessary for maintaining quality and balance.
Tip: Share your current workload and identify when you anticipate that lightening so you can take on new assignments.
Use the DEAR MAN Skill
Describe: Clearly explain the situation.
Express: Share how it affects you.
Assert: State your boundary.
Reinforce: Highlight the mutual benefits.
Mindfulness: Being Mindful of priorities and goals ensures focus.
Appear Confident: Using assertive body language and tone can help us "feel" confident, even if we may have initial doubts.
Negotiate: Know your limits and know what you are comfortable compromising on.
Example:
Describe: "I’ve been receiving emails late at night."
Express: "This makes it hard for me to disconnect and recharge for the next day."
Assert: "I’d like to set a boundary where non-urgent matters wait until business hours."
Reinforce: "This will ensure I’m well-rested and productive for the team."
Mindfulness: "Starting my day with my priorities defined, ensures our most important deliverables are timely."
Appear Confident: "Thank you for understanding my process and helping me succeed in my role."
Negotiate: "I also understand that if another priority comes up, I can modify my schedule to accommodate what the team needs."
Stress is an unavoidable part of work, but it doesn’t have to control your life. By setting boundaries, you can create a healthier, more balanced approach to your professional responsibilities.
With training from BrainWorks Institute, you can set your team up with skills that help them define boundaries without creating barriers to a productive workplace.
Remember, boundaries aren’t barriers—they’re bridges to increased communication, respect, and well-being. With practice, you’ll find that asserting your needs not only reduces stress but also empowers you to thrive in all areas of your life.
Sources
Mayo Clinic (2023). "Stress Management: Setting Boundaries for a Healthier Life."
Linehan, M. M. (2015). DBT Skills Training Manual, Second Edition.
American Psychological Association (2022). "The Role of Boundaries in Stress Management."
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