Manchester Counselling Editorial Team
INTRODUCTION
SPOTTING THE SIGNS OF BOUNDARY BURNOUT
Many of us cross boundaries without realising it. We answer “just one more” email before bed, agree to extra tasks on weekends, or work through lunch more often than not.
Some red flags that your boundaries might need attention include:
Feeling constantly drained, even after a full night’s sleep
Difficulty being present with loved ones outside work
Guilt when resting or taking time off
A sense that work is always "on your mind"
A 2023 CIPD report on health and wellbeing in the workplace found that over half of UK workers feel unable to fully switch off outside working hours—a clear sign that boundary-setting isn’t a niche concern, but a mainstream wellbeing issue.
WHY BOUNDARIES MATTER (FOR YOU AND OTHERS)
Boundaries aren’t barriers—they’re guidelines for sustainable living. When you protect your personal time, you show up more focused, energised, and connected.
Clear boundaries can:
Reduce stress and emotional exhaustion
Improve relationships at work and home
Increase productivity (not just busywork)
Build a sense of control and self-respect
They also set a powerful example. If you’re a manager or team lead, your boundary-setting signals to others that their wellbeing matters, too.
HOW TO BEGIN SETTING BETTER BOUNDARIES
You don’t need a dramatic work-life overhaul. Small, consistent steps can create meaningful change.
Try:
Defining work hours: And sticking to them. Let your team know when you’re unavailable.
Creating a shutdown ritual: A daily practice (like walking, journaling, or changing clothes) that signals work is done.
Turning off notifications: Especially outside work hours. Give your mind space to rest.
Saying no (or not now): Politely declining tasks that don’t align with your capacity or priorities.
Clarifying expectations: Don’t assume others know your limits—communicate them.
These steps may feel awkward at first—especially in fast-paced or demanding workplaces. But boundaries get stronger with practice.
DEALING WITH PUSHBACK AND GUILT
One of the hardest parts of boundary-setting isn’t the logistics—it’s the emotional fallout. You might worry about seeming selfish, letting people down, or facing negative judgement.
But here’s the truth: your worth isn’t defined by your output. People who care about you want you well—not just available.
If others resist your boundaries, stay firm but kind. Explain your reasons clearly and calmly. You’re not asking for permission—you’re stating a need.
And if guilt arises? Let it. Then let it pass. Guilt doesn’t mean you’re wrong; it often means you’re growing.
At Manchester Counselling, we believe that work should support life—not swallow it. Our therapist-matching service connects you with professionals who can help you explore where your boundaries are slipping, and how to set ones that protect your wellbeing.
Boundaries aren’t selfish—they’re necessary. Let us help you find the balance you deserve.
CIPD. (2023). Health and Wellbeing at Work.
Mental Health Foundation. (2023). How to establish boundaries to protect your wellbeing.
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