Work Stress, Boundaries, and Burnout: A Therapist’s Guide to Starting the Separation
Welcome to the First Edition of Work Shrink
Hi, I’m Megan, an Oakland, California licensed professional clinical counselor specializing in work stress, burnout, workplace mental health, and helping people recover from toxic work experiences.
Why Care About Work Stress?
Work stress is an epidemic. Here are a few powerful stats:
- 83% of U.S. workers report daily work-related stress
- 77% say it has negatively impacted their mental health
- 71% say it has contributed to a breakup
Dreaming of Being… Severed?
There’s a reason Severance hit a nerve, and it’s not just the stunning design and brilliant acting. While most people aren’t installing brain chips (yet), many are deeply craving a real separation between work and life.
Whether you call it balance or integration, the issue is clear: work is bleeding into personal time, raising stress and lowering overall well-being.
The Question I Asked on s Glassdoor Bowl
I recently asked an anonymous online forum:
“What would you most want to hear from a therapist who specializes in work stress and burnout?”
Over a third of responses were explicitly about separating work from life. Many others touched on it indirectly — things like:
- How do I stop snapping at home?
- Why do I feel like I need to be available 24/7?
- How can I stop taking work home emotionally and mentally?
So, this post is the first in a series addressing this challenge at the individual level. And yes, that includes you, leaders. I believe in real change at the system level, so stay tuned for specific strategies for people managers and company leaders in future posts.
Step 1: Define Your Work Boundaries
The word “boundaries” gets thrown around a lot. Let’s make it practical.
Ask yourself:
- When are you absolutely unavailable? Start with sleep. It’s non-negotiable.
- What personal obligations do you have? Medical appointments, caregiving responsibilities, spiritual practices — these matter.
- What about meals? You’re likely legally entitled to breaks. Use them. Previous generations fought for these!
Now, based on what’s left:
- What are your working hours?
- What’s a reasonable expectation outside of those hours?
Some jobs require availability beyond standard hours, but be realistic. Just because someone calls it an “emergency” doesn’t make it one. Always remember, your employer is renting your time and skills. They belong to you.
Step 2: Protect Your Work Boundaries
Have a clear conversation with your manager. Define your hours. Clarify what qualifies as an emergency. You might be surprised how many assumptions you’re making that don’t match reality.
If possible, remove work apps from your personal phone. If that’s not an option, use “Do Not Disturb” settings or silence notifications outside your work hours.
“What if I disappoint my coworkers?”
Protecting your boundaries might mean disappointing others. That doesn’t mean you’re a disappointment.
If there’s too much work for your team, that’s a system problem.
If someone isn’t managing their tasks well, that’s their problem.
Boundaries require teaching others how to respect them, by respecting them yourself.
Let Your Days Off Be Actual Days Off
Protect your time off. Say it with me, folks:
Protect. Your. Time. Off.
If you’re sick, your only job is to recover.
If you’re on vacation, your job is to unplug.
Before time off, prepare a simple handoff list for your team. Before you sign off, write down lingering thoughts so you can mentally release them. Get them out of your brain and onto the page.
Create a Bufferito™ day or half day for your return. What’s that? It’s a word I made up because it makes me laugh when I see it in my calendar and it reminds me to take transition time to:
- Catch up on updates
- Prioritize what truly needs my attention
Accept that some things can stay at the bottom of the list. If I can’t get to it right away, maybe just communicating that is enough for now.
Pop quiz: How do you handle your time off? A: PROTECT IT!
Want to Learn More About Boundaries?
Start with Nedra Glover Tawwab. Her books and Instagram offer grounded, practical guidance.
What’s Coming Up on Work Shrink?
Here’s what I’ll be covering in upcoming editions:
- How to disengage from work when you WFH
- Rebuilding the non-work parts of your life
- Managing work when you’re neurodivergent
- When/how therapy might help for your work issues
- Manager-focused strategies for supporting teams without overwork
Which topic are you most excited for?
What else should I cover?
📩 Want more support?
If you live in California and are ready to get help with burnout recovery or setting healthier work boundaries, reach out for a free consultation to see if I might be the right fit for you.
The information in this post is for general informational purposes only.