5 Signs You’re in Functional Burnout (Even If You’re High-Performing)
When you hear the word burnout…
You picture crying in the shower, can’t get out of bed, feeling so drained and frazzled that you can’t even decide what to binge on Netflix.
But the truth is, most of the burnt-out women I work with aren’t dramatically falling apart.
They’re holding it all together. More than holding it together, they’re thriving to anyone on the outside.
Running businesses. Meeting milestones. Showing up like the capable, high-functioning women they are.
But internally? They’re depleted. Dissociated. Disconnected with their own bodies. Quietly unravelling under the surface.
This is functional burnout—and it’s far more common than you think.
What is Functional Burnout?
Functional burnout is when you’re technically still functioning (working, delivering, achieving), but doing so from a place of chronic depletion and stress.
You're operating in survival mode. You're on, but at a cost.
Unlike acute burnout, functional burnout can go undetected for months (or years). It often masquerades as “just a busy launch” or “part of running a business.”
But make no mistake, babe… your body knows the truth.
Here are 5 signs you might be in functional burnout, even if you're still performing at a high level.
1. You’re always “on” but never fully present
You’re replying to emails during dinner.
Thinking about your to-do list while walking with your partner.
Trying to type out a Thread as you push your kid on the swings.
Rewriting content in your head when you’re supposed to be trying to go to sleep.
Your body might be in the room, but your mind is still whirring.
You’re never fully off. Never fully rested. Never really there.
That lack of presence is a nervous system signal.
It’s your brain running on adrenaline and low blood sugar, constantly scanning for what’s next.
2. You’ve forgotten how to rest without guilt
Even when you do try to rest, you feel unproductive and like you’re going to have to play catch-up later.
Rest isn’t relaxing because your nervous system doesn’t feel safe enough to slow down.
And when you’re underfed and under-nourished, your stress response becomes dysregulated - amplifying the distress signal.
Related: Why Self-Care Isn’t Working for Burnt Out Female Founders
3. You’re eating like your life is a deadline
Coffee for breakfast.
No lunch or just something you can eat one-handed between calls. Salted almonds are your nemesis and greatest joy.
Dinner is a handful of snacks, maybe bites off your kid’s plate.
You’re under-eating, rushing, or skipping meals altogether and calling it "focus" or "flow."
But inconsistent nourishment leads to blood sugar crashes, brain fog, and poor sleep… which only makes burnout worse.
This is one of the most overlooked pieces of the burnout puzzle and one of the first things I address in Self-Care Leadership.
4. “I’m fine”
You’re not totally falling apart, so you’re “fine”, right?
But, you do feel flat, distracted, and kind of numb.
Joy feels muted. Food feels functional. Life feels... beige.
You're in go-mode so often, you've forgotten what it's like to be grounded in your body.
This isn't a mindset issue that’ll just go away by itself and never return, it’s a symptom of nervous system dysregulation.
5. Slowing down feels impossible so you don’t even try
What if I told you that you don’t need to slow down? Not in the way you’re thinking anyway.
The problem isn’t necessarily how much you’re doing, it’s how little you’re being supported by your food and your lifestyle habits.
The reality is, when you’re underfed and undernourished…
Your capacity will always be capped. Your brain will always feel foggy. Your energy will always be drained easily. Your moods will always be unpredictable. Your body will always be in survival mode.
This is where the ideas for Self-Care Leadership, my 1:1 offer came from.
So… what now?
If you saw yourself in any of these signs, I want you to know this:
You don’t have to wait until it all falls apart to take care of yourself.
You can rebuild from where you are now - sustainably and without guilt.
That’s exactly what we do inside Self-Care Leadership.
Self-Care Leadership is for the female founder who:
Is tired of holding everything together and quietly burning out
Wants to feel present and in the prime of her life, not just “functional”
Craves structure and nourishment that stick
Is ready to lead from energy, not depletion
If this is calling to you right now, the waitlist is now open.
Joining gets you £300 off the launch price + early access and a few nourishing extras.
You don’t have to earn rest.
You just have to feel safe enough to receive it.
CJ x
