Overworking is one of the most common boundary-related problems people have at work. Setting healthy boundaries at work is essential to avoid burnout and maintain a healthy work-life balance.



Burnout is a state of emotional, physical, and mental exhaustion caused by stress at work. It’s mainly

characterized by feelings of detachment and reduced professional efficacy.

Burnout is really common nowadays, and what leads to it is just not setting boundaries. Saying no in the early stages is really important in order to prevent and avoid burnout. If you keep pushing yourself one day you will simply “explode”.

Setting boundaries at work ensures an employee’s needs for time off, fair compensation, safe working conditions, and respect are being met. When employees lack these things, that’s when they burn out.

If you’re a people-pleaser or a perfectionist, you may be more prone to burnout because you’re used to always saying yes and you find it hard to set boundaries.

Setting boundaries can help you avoid burnout in many different ways such as:

– Reduce stress: Having time to spend with your loved ones and doing what you like will help you reduce stress and have a work-life balance.

– Increased productivity: Switching off allows you to reset and charge your batteries. Being able to relax, just “be” and not having to do stuff all the time will result in an increase of productivity.

– Better physical and mental health: Setting time aside to do sports will allow you to release endorphins which are really good for your mental health.




Here you have some tips that will help you avoid burnout in several ways:

– Define your priorities: break down big goals into smaller and more achievable tasks. Determine which tasks are more urgent than others and do them accordingly.

Communicate your boundaries: If your boss doesn’t know what your boundaries are, he/she will not respect them. Let them know when you need to stop working because you have a pilates class or because you need to pick up your kid from school, otherwise, they can’t guess 🙂

Learn to say “no”: This is the hardest one, I know. Be realistic and know where your limits are. Once you say no once, it will be easier to say “no” again.

– Take breaks: I call these “mini yogas” throughout the day. In the beginning, set alarms on your phone to pause and breathe, then you will just do it naturally. Also, try to move your body at least every hour.

– Disconnect after work: Try to avoid replying to emails once you’re back home. If you fully disconnect, this will allow you to be more productive.

Prioritize self-care: Set time aside for mindfulness activities and to cook and nourish both, your mind and your soul.

It might take some time to incorporate all these tips mentioned above. However, once you do, you will experience a massive transformation in both, your personal and professional life.




  1. Reevaluate your priorities: What is important for you in life? Is it to earn a lot of money? Is it to be able to spend quality time with your loved ones? Is it to be able to travel the world? Whatever they are, identify them and write them down. Determine which priorities are essential and which ones can be put off. This will help you reduce stress and overwhelm and focus and what’s important and what truly matters to you.
  2. Find the source: what do you think is causing that burnout exactly? Is it stay in the office until late? Is it having your boss constantly micro-managing you? Is it having to work weekends? Try to identify what is the root cause of your burnout and work on it. Most of the time no one is forcing you to work – you just do it out of guilt or fear. If you get sick your employer is definitely not going to take care of you so always put your health first.
  3. Seek professional help from a coach: Coaches will give you the support and guidance you need as well as tools and exercises that will help you manage stress and build resilience. As coaches, we teach coping mechanisms and stress-management techniques. This can include cognitive-behavioral strategies, mindfulness practices, and relaxation techniques.


If you want to learn coaching tools and techniques that will help you manage stress and avoid burnout, click the button below to book a free coaching session with me.

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