5 Ways to Fix Your Work Boundaries So That You Can Get Better Sleep by Robyn Tamanaha, LMFT
What is it?
Boundaries are the limits that you set for yourself in different areas of your life and within different relationships.
Whether you are overworked or are an overachiever, you might struggle with setting boundaries when it comes to work. In her book Set Boundaries, Find Peace: A Guide to Reclaiming Yourself, Nedra Glover Tawwab lists issues with boundaries at work, such as (Tawwab, 2021, p. 222):
Taking on more than you can handle
Not taking time off or vacation days
Saying yes to tasks that you cannot possibly complete
Working while you are technically on your downtime
Doing jobs intended for more than one person
The work from home life sparked by the coronavirus pandemic has made setting work boundaries even more challenging. At least if you work at a location on-site, you can close your office door and drive home.
Why does it matter?
It takes a toll. It starts out as overwhelm, then ventures into full-on burnout. In her book, The Age of Overwhelm: Strategies for the Long Haul, Laura Vandernoot Lipsky explains that work overwhelm decreases productivity, decreases happiness, and leads to dread before the work week begins (2018, p.46-47). With all of that, how would someone be able to fall asleep?
Consider:
Take an inventory: What work boundary issues do you relate to from the list above?
What is in your control?: Laura Vandernoot Lipsky suggests identifying what you do have control over, and “if and how much to be involved, connected, and engaged” (2018, p. 144).
Delegate, collaborate, outsource: Whether you are overworked, or an overachiever who believes that you should be the one to do it all, there might be options when it comes to your workload. Entrepreneurs and managers delegate tasks that can be done by someone else to other people. Some work cultures collaborate in teams or pairs on projects. Small businesses outsource certain job tasks and roles to be completed by other companies.
Explore activities that can help you sleep: In my blog, “5 Activities That Can Help You Get Sleep,” I explain sleep trouble and activities to assist with getting better sleep.
Try therapy: Therapy can help during times of struggle, including work stress and work boundaries. Therapy can also be helpful if there are some core beliefs or challenges that are getting in the way of your work boundaries and the areas of your life that it’s impacting.
References:
Tawwab, N. G. (2021). Set boundaries, find peace: a guide to reclaiming yourself. TarcherPerigee, an imprint of Penguin Random House LLC.
DERNOOT, L. I. P. S. K. Y. L. A. U. R. A. V. A. N. (2018). Age Of Overwhelm: strategies for the long haul (16pt large print edition). READHOWYOUWANT.
You don’t have to do this alone. If you are interested in receiving therapy with me, let’s schedule a free 15-minute phone consult.
(NOTE: This video was filmed when my office was at a previous location. My office is now in Irvine, CA).
My office is located in Irvine, which is near Newport Beach, Orange, Fountain Valley, Costa Mesa, Anaheim, Huntington Beach, Mission Viejo, Laguna Niguel, Aliso Viejo, Laguna Hills, Tustin, Seal Beach, and beyond. I work with anxiety, depression, bipolar disorder, and Asian American & Pacific Islanders.
Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for you own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.
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