How to Set Boundaries at Work Before Burnout Sets In with Carrie of Hey Work Friend

Women in leadership are often praised for being helpful, dependable, and willing to take on more.Until “more” turns into burnout.In this episode of Loud & Lifted, Betsy sits down with Carrie of Hey Work Friend, an HR professional turned workplace truth-teller who helps employees navigate boundaries, toxic bosses, burnout, and the conversations we all wish came with a script.Carrie brings the inside scoop from years in corporate HR, and she does not sugarcoat it: HR is not your friend, toxic bosses often do not change, and working yourself into the ground will not protect you from layoffs, bad leadership, or burnout.And this conversation gets real.Carrie shares how she worked seven days a week out of fear, pushed through pain, ignored her own health, and eventually developed an autoimmune disorder — only to be laid off while on medical leave. It is the kind of story too many high-achieving women know in some version: giving everything to a job that was never going to give everything back.She explains:▪ Why boundaries feel so hard at work — especially for high achievers and women▪ The “fawn response” and why people-pleasing can feel automatic▪ How to say no without over-explaining or sounding difficult▪ What to do when your boss texts after hours▪ Why HR should be approached with facts, documentation, and clear evidence ▪ How toxic bosses impact your mental and physical health▪ Why work has to be viewed as a transaction — not a test of loyaltyThis episode is a wake-up call for anyone who has been answering emails at night, absorbing everyone else’s chaos, saying yes out of fear, or confusing burnout with commitment.Being good at your job should not cost you your health.Chapters01:18 Meet Carrie: HR, toxic bosses, and workplace boundaries02:11 Why boundaries feel so hard at work03:10 Burnout is not a personal failure04:03 The fawn response and people-pleasing at work04:59 Why women struggle with boundaries differently08:10 Why setting boundaries takes practice08:50 How to push back with your boss09:22 The 3-step script for saying no professionally10:48 Why saying no can reflect well on 11:40 Setting boundaries around after-hours texts and emails14:38 How to communicate evening boundaries clearly15:17 When a boss ignores your boundaries17:37 Toxic bosses and when to go to HR19:20 Why documentation matters before escalating21:21 Setting boundaries with coworkers22:21 How to say no without damaging the relationship24:12 The power of a warm no25:17 When to involve your manager27:14 How to recover when you fumble a boundary29:28 What happens when you ignore your limits31:46 Carrie’s personal burnout story34:50 Why sacrificing everything for work is not worth itLinksHey Work Friend Hey Work Friend on Instagram