Experts Say Learning to Say “I Don’t” Can Prevent Workplace Burnout

Increasing numbers of workers are experiencing extreme stress, and experts suggest a simple shift in language – from “I can’t” to “I don’t” – can be a powerful tool in setting boundaries and preventing burnout.

Career coach Helen Tupper, co-founder of Squiggly Careers, explains that “I can’t” invites negotiation, while “I don’t” is more definitive. She suggests phrasing boundaries clearly, such as, “I don’t go to meetings after 5pm on a Wednesday because I pick my kids up then.” This comes as research indicates nine out of ten workers have experienced high or extreme levels of pressure or stress in the past year, a trend potentially linked to increasingly demanding work cultures.

Model and TV chef Lorraine Pascale shared her experience with burnout, attributing it to difficulty saying no and a drive for perfectionism. “I just wasn’t very good at saying no…You don’t want to upset people, everyone’s feeding stuff in your ear as to what you should be doing. So you just keep going,” she told BBC Woman’s Hour. Dr. Claire Ashley, author of The Burnout Doctor, emphasizes the importance of a firm routine and adjusting goals to align with current mental and emotional resources. Burnout is clinically defined by exhaustion, detachment, and reduced performance, and while many experience stress, not all meet the criteria for a diagnosis – but preventative measures are still crucial. You can learn more about managing stress at the Mind website.

Experts also recommend celebrating personal successes, avoiding comparisons with colleagues, and, if possible, communicating boundaries to employers. Dr. Richard Duggins, an NHS psychiatrist, encourages workers to speak with their bosses, noting that “most employers…will listen and make adjustments when they understand that preventing burnout benefits everyone.” Officials say prioritizing well-being is essential for both individual health and sustained productivity.