If you are the type of person who routinely takes on more responsibilities than you can actually handle, you’ll likely get stuck in a cycle of continuous anxiety, stress, and rushing.
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Setting boundaries is therefore an important personal skill you’ll need to master. It isn’t easy, because there are usually deeper, subconscious emotional layers that prevent you from saying no, or from only saying yes to the things you truly want to do, and from being more assertive in general.
Sometimes, we only learn to set boundaries after we “break down”, but it’s of course much better to recognize this issue and work on this area of growth within ourselves before that happens.
Fortunately, there are several structured, evidence-based therapies, trainings, and coaching methods specifically designed to help people learn to set boundaries and prevent workload overload, such as:
Assertiveness Training
This is a structured behavioral training program that focuses on the practical mechanics of communication.
Cognitive Behavioral Therapy (CBT)
CBT focuses on identifying and changing deep-seated, unhelpful belief systems and automatic thoughts that fuel your tendency to overload yourself.
Dialectical Behavior Therapy (DBT)
DBT is heavily focused on concrete, actionable skills. It includes a specialized module dedicated exclusively to interpersonal effectiveness.
Interpersonal Therapy (IPT)
IPT is a time-limited form of psychotherapy that focuses directly on your current relationships and social interactions.
Burnout Recovery & Empowerment Coaching
For those looking for a practical, goal-oriented approach instead of psychotherapy, professional coaching focused on burnout and workplace empowerment is widely available.
