Saying 'No' to potential work situations is good for your mental health: six tools to do it
Setting boundaries at work and saying "no" when necessary is becoming increasingly important for companies and employees. Establishing clear boundaries contributes to better self-esteem, fosters more balanced relationships, and reduces the risk of burnout, especially in demanding work environments. It also helps protect personal energy, prioritize tasks, reduce errors, and maintain a working relationship based on mutual respect.
Learning to say "No" prevents overloads that can lead to stress, anxiety, or burnout. Photo: Istock
According to Rafael Miranda, a consulting psychiatrist at EPS Famisanar, “being excessively permissive in the workplace can have significant consequences for physical and mental health. When a person feels compelled to say “yes” to everything, accepts tasks outside their role, takes on excessive workloads, responds outside of work hours, or tolerates inappropriate behavior, they are at greater risk of burnout, anxiety, and dissatisfaction. In the long term, this permissiveness can trigger symptoms of anxiety, depression, low self-esteem, and even physical symptoms such as insomnia, fatigue, or digestive problems.”
Work-related stress is one of the main causes of deteriorating emotional well-being in the adult population. It arises when work demands exceed the personal or social resources available to cope with them. It can manifest itself in physical symptoms (such as muscle pain, insomnia, or fatigue), emotional symptoms (irritability, anxiety, sadness), and behavioral symptoms (isolation, poor performance, substance use). Promoting mental health in the workplace involves fostering safe spaces, establishing healthy boundaries, promoting work-life balance, and ensuring access to psychological support services when necessary.
According to the Ministry of Health's National Mental Health Policy, all regions of Colombia may present an alarming level regarding the mental health status of Colombians. Departments such as Santander, Bogotá, Bolívar, San Andrés, Sucre, and Valle del Cauca have high rates of depression, anxiety, and bipolar disorder. While many multidisciplinary factors influence these outcomes, self-care is essential to reducing them.
One in four people worldwide will suffer from a mental illness in their lifetime. Photo: iStock
The results in Colombia are not unlike those reported by the World Health Organization (WHO), which estimates that workers who report job strain—denoted by a combination of high job demands and low job control, or organizational injustice—have a 1.5-fold higher incidence of depression.
Among some tools that workers can use to set boundaries, Dr. Miranda of Famisanar suggests:
- Identify which situations generate discomfort and recognize your own needs.
- Express limits clearly, directly, and respectfully.
- Maintain established limits despite any initial discomfort they may cause.
- Periodically review whether the limits are adequate or require adjustment.
- Provide listening spaces such as psychological therapy or support groups.
- Learn to differentiate between what is urgent and what is important, and act accordingly.
“EPS Famisanar has a network of mental health services that includes psychological and psychiatric care, both in outpatient settings and in emergency situations. In addition, there are promotion and prevention programs that address work-related stress, self-care, and emotional well-being. In many cases, special care pathways can be activated for workers at risk of mental illness, including timely referrals to specialists. Technical assistance is also provided to its IPSs, training is provided to its staff, and psychoeducational events are held for our members,” the EPS stated in a statement.
The Famisanar EPS offers a mental health care network to its users. Photo : César Melgarejo/El Tiempo
Finally, there are healthy habits that make it easier to set boundaries, such as: building healthy social and friendship relationships, sharing experiences, and cultivating reciprocal, supportive relationships with friends and colleagues, which helps improve emotional well-being; organizing time to avoid unnecessary stressors: respecting study time, respecting deadlines and the proposed schedules for different activities; and taking the necessary time to relax.
Environment and Health Journalist
eltiempo
