Burnout and work · worksheet 101
When we always take on more, we end up exhausted. Setting limits doesn’t make you a bad colleague: it is what allows you to keep going. Prepare your sentences in advance.
Before you start
- What it is for: To protect your time and energy at work, by saying no or negotiating.
- About 10 minutes to prepare, and a real situation during the week.
- Setting limits isn’t being a bad colleague: it protects your health and, in the long run, the quality of your work.
- Have one or two sentences ready: in the moment it is hard to improvise them.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare what you feared with what really happened: the consequences are often much less serious than imagined.
If you find it hard
If your situation is insecure or you fear reprisals, talk to the occupational health service, employee representatives or a professional.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person identify situations in which they go beyond their limits (hours, availability, extra tasks) and prepare assertive responses to protect them.
Difficulty saying no, over-involvement, risk of burnout. Duration: 20 min in session; putting it into practice.
References
Bakker, A. B. & Demerouti, E. (2007). The Job Demands-Resources model: State of the art. Journal of Managerial Psychology, 22(3), 309-328.
Speed, B. C., Goldstein, B. L. & Goldfried, M. R. (2018). Assertiveness training: A forgotten evidence-based treatment. Clinical Psychology: Science and Practice, 25(1), e12216.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
