Real-Life Wake-Up Call: Pooja’s Story of Workplace and Relationship Burnout

Pooja was a top performer at her job, but she was also the go-to person for last-minute tasks, weekend emails, and late-night calls. She found it impossible to say no, fearing she’d disappoint her boss or seem uncommitted.

At home, things weren’t any better. Her partner often expressed frustration over her constant work commitments, but Pooja felt guilty stepping away. She convinced herself that sacrificing personal time was necessary to prove her dedication—both to her employer and her relationship.

But it came at a cost. The chronic stress led to sleepless nights, irritability, and eventually, a panic attack in the office. That was her wake-up call. She was talking to her friend about how her life has been impacted, when she was introduced to the concept of boundaries. After taking a step back she realized that a lack of boundaries was harming both her career and personal life, so Pooja decided to make intentional changes:

At work: She stopped replying to emails after hours, blocked off time for deep work, and set clear expectations with her boss about availability. When given last-minute requests, she started asking, “What can I deprioritize to take this task on?” instead of automatically saying yes.

At home: She communicated with her partner about needing structured work hours but also committed to uninterrupted quality time together. It meant putting her phone away during dinner and actively listening instead of multitasking.

The result? Her boss and colleagues adjusted to her new boundaries and still valued her contributions. Her relationship became stronger because she was emotionally present. Most importantly, she no longer felt like she was running on empty.

Navigating guilt that comes with setting boundaries

For many of us, setting boundaries can feel like breaking cultural norms. In traditional societies, prioritizing oneself is often misunderstood as selfishness or disrespect. Guilt creeps in—especially when saying no to elders, family obligations, or work demands that others accept without complaint.

So, how do you set boundaries without feeling like you’re letting people down?

Acknowledge the guilt but don’t let it dictate your choices. It’s natural to feel uncomfortable at first but remember: boundaries protect your well-being and ultimately improve your relationships.

Reframe your mindset. Think about boundaries as not a rejection of your culture or loved ones; but as a way to sustain your energy so you can show up fully for them.

Communicate with respect. Instead of a hard no, try:

“I’d love to help, but I need some time for myself right now. Let’s plan for another time.”

“I appreciate you asking, but I am not in the right frame of mind right now to discuss this topic; can we please make time to discuss this further at a later time?”

Thriving, Not Just Surviving

When you prioritize your mental well-being, you’re not just coasting through life—you’re thriving. Boundaries create space for healthier, more fulfilling relationships built on mutual respect.

So, let’s start normalizing boundaries, especially in our communities. Because respecting yourself is just as important as respecting others.