Are you feeling stretched thin at work but unsure how to push back without feeling guilty? You’re not alone. The rise of “quiet quitting” isn’t about laziness; it’s a response to burnout, blurred boundaries, and shifting priorities.
At Journey Psychology, we help individuals in Sherwood Park and beyond reclaim their time, energy, and mental health.
What Is Quiet Quitting?
Let’s clear something up: quiet quitting doesn’t mean quitting your job. It’s not about slacking off or disengaging; it’s about choosing not to overextend yourself in order to prove your worth. Quiet quitting is about doing what your role requires, and no more. And that’s okay. It’s not laziness. It’s self-preservation.
In practice, quiet quitting looks like:
- Not answering emails at 10 p.m.
- Saying no to unpaid tasks outside your job description
- Protecting your energy by refusing to say “yes” to everything
In 2025, quiet quitting reflects a growing cultural shift. People are burned out, emotionally drained, and beginning to realize that constantly overdelivering isn’t sustainable or necessary.
Why Is Quiet Quitting Gaining Momentum?
Burnout, hustle culture, and a pandemic-era reevaluation of priorities have made many people reconsider their relationship with work. Here in Sherwood Park, the pressures of long commutes, hybrid work schedules, and juggling family responsibilities make this issue especially relevant.
At Journey Psychology, we frequently hear from clients who say:
“I want to care about my job, but I’m exhausted.”
“If I’m not always overachieving, I feel like I’m failing.”
“I feel guilty saying no, even when I know I should.”
These aren’t just surface-level complaints. They’re symptoms of deeper emotional strain; anxiety, burnout, and a loss of identity outside of work. They’re emotional burdens that can lead to anxiety, resentment, or even full-on burnout if left unaddressed.
How to Set Healthy Work Boundaries Without Feeling Guilty
Creating work-life boundaries is hard especially in workplaces that reward self-sacrifice. But boundaries are the foundation of emotional wellness and long-term success.
Here’s how to start setting them with clarity and confidence.
1. Redefine What It Means to Be “A Good Employee”
Being a good employee isn’t about being available 24/7. It’s about communicating clearly, meeting your responsibilities, and contributing positively to your team. Going the extra mile should be a choice, not an expectation.
2. Start Small and Be Consistent
You don’t have to overhaul your work habits overnight. Try one or two boundary-setting practices to start:
- Only check email during business hours
- Say no to nonessential meetings
- Take a real lunch break; away from your desk
These changes may feel minor, but over time they add up to significant improvements in your emotional well-being.
3. Stay Grounded in Your Values
Did you know that Acceptance and Commitment Therapy (ACT) helps you reconnect with your core values and align your actions accordingly? When your boundaries are rooted in what matters most, guilt starts to fade.
Instead of: “If I say no, I’m being selfish.”
Try: “By saying no, I’m protecting my energy for what really matters.”
ACT helps you say yes to what truly supports your well-being and say no without second-guessing.
4. Release the Guilt With Self-Compassion
Guilt is a natural reaction when you start changing long-held habits but it doesn’t mean you’re doing something wrong. Often, it just means you’re doing something new.
5. Talk to Someone Who Gets It
Let’s face it setting boundaries can feel awkward or even scary, especially if you’ve spent years overextending yourself. Therapy can help you:
- Practice assertive communication
- Overcome people-pleasing tendencies
- Build resilience and clarity around your work identity
At Journey Psychology in Sherwood Park, our experienced therapists work with professionals who are redefining their relationship with work; without sacrificing their mental health.
You Deserve a Healthy Relationship With Work
Work shouldn’t cost you your peace of mind. And setting boundaries doesn’t mean you’re giving up; it means you’re showing up differently, in a way that honours your health and your worth. You deserve a work life that supports not drains your mental health.
At Journey Psychology, we specialize in personalized therapy for burnout, work-related anxiety, and life transitions. We use a variety of evidence-based approaches to help you take your power back:
- CBT to challenge burnout-related thought patterns
- ACT to help you live in line with your values
- DBT for emotional resilience and guilt regulation
- SFT (Solution-Focused Therapy) to move from stuck to supported
Book your complimentary consultation today and take the first step toward a more empowered work life.