How to Protect Your Mental Health at Work: 5 Boundaries to Prevent Burnout

The other morning, I went for a hike on one of my favourite tracks. It’s usually a peaceful walk where I take my time, enjoy the view, clear my mind, and even stop for a brief meditation at the top. But that day, the mosquitoes were out in full force. 

Every time I slowed down, I got bitten. So I ended up rushing up the hill, pushing harder than I wanted to, and the whole experience became more about escaping than enjoying. 

Halfway up, it hit me. This is exactly what it’s like in the workplace. 

You love what you do, just like my clients.

They care about their job, their clients, their colleagues. But just like those mosquitoes, there are constant irritations and pressures that make it hard to slow down and enjoy the climb. 

The emails, the workload, the unrealistic deadlines, pressure... High performers and people pleasers feel it even more. They want to do well, but they can’t do it at their own pace anymore. 

The World Health Organization (WHO) has classified burnout as an “occupational phenomenon” resulting from chronic workplace stress that has not been successfully managed. The stats are in, and, worldwide, it is fast becoming the newest epidemic.

So how do we protect ourselves from those workplace “mosquitoes”? 

The first boundaries to look at are the ones you set with yourself. 

Do you check your emails at night? Catch up on work over the weekend? Say yes when you actually need a break? How good are you at keeping your promises to yourself? 

How you treat your own time teaches others how to treat it too. If you’re always available, people will always expect you to be. 

Set a cut-off time for emails and work messages. When work is done, it’s done. 

Protect your downtime as seriously as you protect your deadlines. Rest is not a reward. It’s maintenance. 

The second type of boundary is with your own thoughts. 

Worry is one of the biggest energy drainers, and most of it is completely unnecessary. Research shows that around 85% of the things we worry about never happen. Of the 15% that do, most people handle them better than their worry predicted. Some have shown that 97% of the time when we worry, it was complete waste of time and energy. We suffer more in imagination than in reality. 

Mark Twain famously said "My life has been full of terrible misfortunes, most of which never happened." 

One simple CBT technique is to schedule “worry time.” Pick a short time each day where you’re allowed to think about your worries. If one pops up outside of that time, tell yourself, “Not now. You’ll get your turn later.”

It is simple, and it teaches your brain that you are in charge, not your anxiety.  

Doing more is not the same as doing well. 

Multitasking might feel productive, but it actually drains focus and increases stress. Our brain isn’t built to handle several cognitive tasks at once, so we end up "task-switching" between them, which is exhausting. Research from the American Psychological Association found that switching between tasks can reduce productivity by up to 40%, so multitasking actually slows us down rather than speeding us up.

Instead, get clear on your priorities. You can use something like the Eisenhower Matrix to separate what’s urgent from what’s important. 

Each morning, write down your top three priorities. Just three, and in order. If everything feels urgent, ask yourself powerful questions like “What will actually move the needle today?” “what will happen if I do this tomorrow?” “Who else can do this?” 

Protect your focus like your energy depends on it, because it does. 

This one is big.

People can’t respect boundaries they don’t know about. 

Sometimes managers assume you’re fine because you’ve always delivered, even when you were drowning. But they can’t see your workload unless you communicate it. Many high achievers surprise their team when they burn out – they didn’t say anything about their struggles. 

Be open and clear. Say things like: 

• “I can do this, but it means pushing back another task. Which one should I prioritise?” 

• “I’d love to help, but I need to check where this fits in with my current workload.” 

That’s not being difficult. That’s self-leadership. You’re not saying no, you’re managing expectations and making sure you’re doing your best work sustainably. 

Boundaries aren’t rejection. They’re a conversation. 

The early signs of burnout don’t always show up as exhaustion. They often start in the body. 

You might notice tension in your neck and shoulders, migraines, feeling short of breath, or a sense of drowning. You might feel scattered or foggy, unable to focus like you used to. 

Some estimate that between 75 and 90% of GP consultations have no physical cause. That means the body is often expressing what the mind has been carrying. 

Reports from bodies like the Royal Australian College of General Practitioners (RACGP) show that mental health issues are the number one reason for GP visits, with stress being a key component of many mental health conditions. 

When your nervous system is stuck in fight or flight, your prefrontal cortex - the part of your brain that helps you think clearly and make decisions - goes offline. 

The good news is that you can retrain your body to relax. Here are a few evidence-based ways to do it: 

• Mindfulness: pause and drop into your five senses 

• Breathing techniques like box breathing 

• Movement - even a short walk helps 

• Good sleep hygiene 

• Meditation or progressive body relaxation throughout the day 

You can’t think your way out of stress. You have to pause and deliberately feel your way back to calm. 

That day on the "Red Arrow" track, I learned that the mosquitoes won’t go away.

But I can choose how I protect myself. I can go somewhere else, or I can put boundaries in place so they don't affect me.

If you’re noticing early signs of burnout like tension, brain fog, emotional exhaustion, it’s time to pause and reset your boundaries. You don’t necessarily need to quit your job or change everything overnight.

When you take care of yourself, you don’t just survive work. You actually enjoy it again. 

And if this is hard for you, it’s my expertise to help you find how you can get started with boundaries.