Overwhelm! The last three months have been hectic. I had to take action so I didn’t go under. Only now can I look back and review what I did. I can give thanks to some actions I took to prioritise myself. An example of wisdom from age. To say no is a complete answer.
Professional Boundaries: A Psychologist’s Guide to Managing Overwhelm in Today’s Workplace
As a psychologist working with professionals at various career stages, I recently experienced a powerful lesson in managing workplace overwhelm that I believe will resonate with many of you juggling multiple professional demands.
When faced with numerous competing deadlines, client commitments, and personal responsibilities, I found myself approaching overwhelm. Despite being well-versed in anxiety management, I realised I needed to implement stronger professional boundaries – and quickly.
The solution emerged through three fundamental principles that I now share with my coaching clients: strategic clarity, non-negotiable self-care, and intentional disconnection.
Clarity became my professional compass. I conducted a ruthless audit of my commitments – client work, web design, personal projects – and eliminated everything non-essential. This meant making difficult decisions about where to invest my professional energy and time.
A crucial revelation was accepting that I wasn’t responsible for others’ emotional responses to my boundaries. Whether colleagues or clients felt disappointed by my new parameters wasn’t my concern – a challenging but liberating realisation for many professionals.
The counterintuitive truth about rest emerged strongly: during my busiest period, maintaining my exercise routine (swimming and walking) and sleep schedule became non-negotiable. Without this foundation, professional performance would inevitably suffer.
A pivotal moment came during a business trip when I deleted social media apps from my devices. This digital boundary-setting revealed how much professional mental space I’d been sacrificing to mindless scrolling. One final post announcing my ‘going off grid’ was liberating rather than anxiety-inducing.
A subsequent health challenge (a fall resulting in concussion) reinforced these lessons about pacing and professional boundaries. It demonstrated that sometimes stepping back isn’t just an option – it’s a necessity for sustainable career success.
Several key principles emerged that I now integrate into my professional practice:
“Just let some people misunderstand you.” As Alica Lockhard wisely notes, we needn’t explain every professional decision or boundary we set. This is particularly relevant in today’s hyperconnected workplace.
“Don’t worry about making everyone happy.” In professional settings, this means maintaining high standards while accepting that our choices won’t always please everyone – and that’s acceptable.
“Be your favourite self.” Sierra Chas’s perspective offers a refreshing alternative to relentless professional self-improvement. Instead of striving for an impossible ‘best’ version, focus on being the authentic professional you most value.
“Leave space in between everything.” In professional terms, this means resisting the urge to pack your calendar in the name of productivity. The quality of your work often improves with breathing space between tasks.
Today, my professional practice incorporates these learnings through:
- Time boxing for enhanced focus and energy management
- Setting kind but firm professional boundaries
- Choosing when to step back from workplace debates or conflicts
- Accepting that not everyone will understand or agree with our professional choices
This experience reinforced what I’ve observed in countless coaching sessions: sustainable career success requires clear boundaries, intentional rest, and the courage to prioritise professional wellbeing over others’ expectations.
Reflective Activities for Deeper Understanding
Taking time to reflect can help us make more conscious choices about our wellbeing. Consider the following questions, perhaps journalling your responses over several days:
Understanding Your Energy
- When during your day do you feel most energised? How could you protect and make better use of these precious time slots?
- Which activities consistently drain your energy? Are these truly necessary, or could they be delegated or eliminated?
Examining Your Connections
- Think about your last three social interactions. Which ones left you feeling uplifted, and which left you depleted? What patterns do you notice?
- What boundaries would you like to set but have been hesitant about? What holds you back?
Creating Meaningful Space
- How do you currently rest? Is it truly restful, or are you just shifting to different forms of busyness?
- What would your ideal day look like if you included regular ‘space in between’ your activities?
Digital Wellbeing
- How does time spent on social media make you feel? Keep a simple log for a few days noting your mood before and after using it.
- What one small change could you make to your digital habits this week?
Self-Care Reflection
- What does being your ‘favourite self’ mean to you at this stage of life?
- Which self-care practices feel most nourishing? How could you make these more central to your daily routine?
Consider revisiting these questions monthly, noting how your responses evolve as you implement changes in your life. Remember, there are no ‘right’ answers – only what feels authentic and nurturing for you at this time.
Image by Andrew Martin from Pixabay
