Setting Boundaries: Prioritize You, Your Mental Health & Get Ahead in Your Career

Jan 27

Starting your career can be exciting and overwhelming- especially for young women navigating professional expectations, personal aspirations, and societal pressures. Prioritizing mental health by setting boundaries is essential to thrive both personally and professionally. Here’s a guide tailored to help young women early in their careers establish healthy limits and foster well-being.

Why Boundaries Are Important

Boundaries define what you are comfortable with and how you allow others to interact with you. They protect your energy, time, and emotional well-being, enabling you to focus on your priorities without feeling overwhelmed.

Preserve Mental Energy: Healthy boundaries reduce stress by preventing unnecessary obligations.
Promote Self-Respect: Setting limits shows others that you value yourself and your time.
Enhance Relationships: Clear boundaries improve communication and mutual respect in personal and professional relationships.

Steps to Set Boundaries

Reflect on Your Needs

Take time to understand your emotional, physical, and mental limits. Identify situations or behaviors that make you feel uncomfortable, stressed, or drained.

Ask yourself: What triggers my stress or anxiety? What activities bring me peace?
Consider journaling to track your feelings and identify patterns.

Communicate Clearly

Express your boundaries in a calm and assertive manner. Be direct and specific about your needs to avoid misunderstandings.

Use "I" statements: "I need uninterrupted time in the mornings to focus on my work."
Be respectful, but firm, when addressing overstepped boundaries. Remember- no one respects a doormat.

Learn to Say “No”

Saying no can be challenging, especially when you are in a career that is designed to constantly say “yes” and please others around you! However, it’s crucial for protecting your time and energy.

Practice polite ways to decline: "I’d love to help, but I’m at capacity right now”
If saying no is not an option, such as with a superior, share your list of tasks and ask them where they would like the new request to fall in priority amongst the larger task list.
Remember that saying no to others often means saying yes to yourself and your priorities.

Set Digital Boundaries

In the digital age, it’s easy to feel overwhelmed by constant notifications and social media.

Schedule tech-free time to recharge.
Limit your availability for work communication outside office hours. Personally, I have completely removed Slack from my phone to reduce additional noise and have left my cell phone as an “in case of emergency” message.
Mute or unfollow accounts that negatively impact your mental health.

Reinforce Boundaries Consistently

Consistency is key to maintaining boundaries. If someone oversteps, remind them of your limits.

Politely reiterate your boundary: "I’ve mentioned that I need evenings to unwind. Let’s connect tomorrow."
Avoid apologizing for enforcing boundaries; it’s a form of self-care.

Tips for Prioritizing Your Mental Health

1. Schedule "Me Time"

Set aside time each day to do something that nourishes your mental health, such as reading, meditating, or exercising.

2. Seek Support

Don’t hesitate to reach out to friends, family, or a mentor when you need help. Talking about your feelings can provide relief and perspective.

3. Practice Self-Compassion

Be kind to yourself when things don’t go as planned. Recognize that it’s okay to make mistakes and prioritize your well-being.

4. Evaluate Your Commitments

Regularly assess your obligations to ensure they align with your goals and values. Let go of activities that no longer serve you.

5. Embrace Mindfulness

Incorporate mindfulness practices into your routine to stay present and reduce anxiety. Techniques like deep breathing and meditation can be transformative.

The Benefits of Setting Boundaries

When you set boundaries, you create space for growth, self-care, and meaningful connections. Over time, you’ll notice:

Reduced Stress: Fewer obligations lead to a clearer, more focused mind.
Improved Relationships: Healthy boundaries foster mutual respect and understanding.
Enhanced Self-Esteem: Prioritizing your needs builds confidence and self-worth.

Setting boundaries and prioritizing mental health are ongoing processes. As a young woman early in your career, mastering these skills can set the foundation for a fulfilling and balanced life. Remember, it’s not selfish to prioritize yourself—it’s necessary for your success and happiness.