Standing up for your own boundaries at work is not always easy. With three simple sentences you can communicate your needs quickly and objectively.
The boss wants to give you another task? The colleague asks for help with his project? Does the phone keep ringing in your home office even though you've already finished work? Would you like to say “no” to all of this, but don’t have the courage? Setting clear boundaries is difficult for most employees. However, for your own mental health and to make work life easier, it is essential to know and communicate your personal boundaries.
Why boundaries are so important at work
“Setting boundaries at work is important for your own self-worth,” says career advisor Petra Barsch in an interview with Die
Zeit
. The feeling of being taken advantage of and not being able to assert yourself against it wears down your self-esteem over time. Stress also increases when you take on additional tasks. This can result in burnout or depression. It is therefore important to give your own well-being top priority, emphasizes the career network
. In other words: you should display healthy egoism and stand up for yourself and your needs.
Most people only recognize their limits when they have been exceeded, explains business mediator Kirstin Nickelsen on
ZDF. “
We are rarely brought up to stand up for ourselves, we are taught from an early age when we have to function and how we should function and what is expected of us and we act accordingly.” That's why the expert advises, if possible, to take care of yourself before you overload yourself to clarify boundaries.
Communicate boundaries clearly and objectively
Also pay attention to physical signs of stress, such as headaches or heart palpitations, and ask yourself what would help you at work to reduce stress, recommends Die
Zeit
. “We need to understand that our feelings are correct, that we take them seriously and that we take care of ourselves when we are not feeling well,” emphasizes Kirstin Nickelsen. Once you become aware of what you need, you can speak up for yourself more clearly. Remain calm, clear and factual. Avoid the confrontational course - because many people don't even realize that they are crossing a line.
Don't ramble or justify yourself. Nevertheless, you should briefly explain why you are rejecting the request, explains Petra Barsch. However, you must not give the impression that the decision can still be influenced. Giving rejections takes practice. Start small, for example by deleting the word “actually,” advises Kirstin Nickelsen: “You’ll get a good feeling about what’s really important to you.”
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A harmless way to phrase a rejection is to replace the “no” with a “yes, but…” explains
Randstad
. When asked whether you can complete a task today and work longer to do it, they answer: "Yes, but then I'll come later tomorrow." But you can also show your boss or colleagues your limits with a few simple sentences Career advisor Petra Barsch explains. Here are three examples:
"I enjoy doing this. Which other tasks should I leave out or do later?”
This makes it clear that you have a lot to do and at the same time lets you prioritize the tasks. You also show the other person the consequences of their request: If you agree to the desired request, something else remains.
“I'm happy to support you, but unfortunately I can't take on any additional tasks at the moment.”
This signals that you are happy to help, but the burden is too great for you at the moment.
“I am very grateful to you for your trust in my abilities, but unfortunately I don't have the time to take on this at the moment.”
Requests are often introduced with praise, which makes rejection even more difficult. With this sentence you acknowledge the positive words, but also emphasize that you simply don't have time for more tasks.