The art of saying ‘No’: 8 ways to set personal and professional boundaries that promote mental wellness

Digital detox: Boundaries extend to your digital life too. Limiting screen time, especially before bed, can significantly improve your mental wellness (Image: Canva)

Maintaining a healthy balance between work, personal life, and self-care is essential for your mental well-being. Setting boundaries is a key strategy to ensure that your mental health, relationships, and productivity thrive. By respecting your own limits, you protect yourself from burnout and enhance your overall quality of life.

Here are eight practical ways to create boundaries that promote mental wellness.

Finding a healthy balance between work, personal life, and self-care is crucial for your mental well-being. Setting boundaries is a great way to keep your mental health, relationships, and productivity in check. By recognising and respecting your limits, you can prevent burnout and improve your overall quality of life.

Boundaries serve as a protective mechanism that helps you maintain a sense of control over your life, says Aamish Dhingra, ICF-PCC Certified Life Coach and Co-Founder of Cocoweave Coaching International, Delhi. “They allow you to create the necessary time and space for self-care, rest, and pursuing your own goals, all of which are essential for your own happiness. Without boundaries, it’s easy to become overextended and lose sight of your personal needs, which can lead to stress, burnout, and strained relationships,” he says.

Also read | Boost mental health: Here's how to set boundaries to reduce stress, anxiety, prevent burnout

Dhingra suggests 8 practical tips for setting boundaries that support your mental wellness.

• Set limits: Understanding your limits is the first step in setting healthy boundaries. Recognise when something is draining your energy, such as work, and take action. For example, set a clear end time for your workday, and ensure that your personal life, such as family time, is not compromised. Let your employer know your availability, keeping work hours separate from personal time.

• Learn to say No: Many feel overwhelmed when they have to say ‘no’ to extra tasks or commitments. Saying no isn’t about being unhelpful; it's about protecting your mental well-being. It allows you to prioritise what truly matters and avoid burnout. For instance, if you're already committed to a project, politely decline additional tasks that may overextend you.

• Communicate better: Clear and respectful communication is key when setting boundaries. For example, inform your family that you need some personal time each morning for self-care or relaxation. At work, politely but firmly express that you prefer not to discuss personal matters during busy hours, ensuring focus during the workday.

• Digital detox: Boundaries extend to your digital life too. Limiting screen time, especially before bed, can significantly improve your mental wellness. Encourage quality family time without distractions like phones, which allows you to be present in the moment and unwind. This can help reduce stress and improve sleep quality.

• Financial maturity: Financial boundaries are equally important for mental peace. Set clear limits on your spending and avoid overspending, especially when it comes to family or social obligations. By being mindful of your financial boundaries, you can reduce stress and anxiety related to financial pressures.

• Three may not be a crowd: When your boundaries are crossed, having a neutral third party can help mediate conflicts. Whether it’s a trusted colleague, family member, or professional, an external mediator can provide support and prevent mental strain from escalating. This intervention can restore balance and reduce emotional stress.

• Use time judiciously: Time management plays a vital role in maintaining boundaries. Set specific times for meals, exercise, and other essential activities. If you have pending work or personal commitments, avoid taking on social obligations that might disrupt your schedule. Staying organized and sticking to your schedule helps prevent burnout and ensures balance.

• Divide and rule: Divide and delegate work when necessary. Whether at work or home, learning to delegate is essential when you feel overwhelmed. Share the load with colleagues, family members, or support staff to avoid stress and burnout. Delegation allows you to maintain your focus and ensures that you’re not overburdened by responsibilities.