The Dangers of Burnout for Female Entrepreneurs
- 15 hours ago
- 6 min read
Justine Carino, LMHC, is a licensed psychotherapist, Thoughts from the Couch podcast host, and award-winning mental health expert who runs a group psychotherapy practice and coaches ambitious women on managing anxiety, perfectionism, and stress, with her work featured in outlets including The New York Times, CNN, Forbes, and Cosmopolitan.
There was a point in my life when everything collided. It was March 2020, and like many of you, I was trying to do everything. I had a three-month-old breastfeeding baby, a potty training toddler, a podcast in the top 3%, and I was running therapy sessions on Zoom with a waitlist that felt like it would never end. I was trying to be the calm, grounded therapist my clients needed while also being the present mom my kids deserved. I was growing my practice, managing the income our family needed, and honestly, I thought I was handling it pretty well. But my body had other plans. The result? I developed Hashimoto's disease, an autoimmune condition where your body literally starts attacking itself. It’s a chronic condition triggered by stress that I now live with because I ignored my own needs for too long.
This isn’t unique. I see it every week on my therapy couch with the women I work with. The ambitious drive to run their own company and do it all, but the need to actually do less. Burnout isn’t just mental exhaustion. It’s emotional and physical collapse, and it has long-term consequences when left untreated.
Female entrepreneurs are more vulnerable to burnout
Female entrepreneurs can be especially vulnerable to burnout due to a combination of structural, social, and psychological factors that they face that many men don’t. While burnout affects all founders, women often face additional pressures that compound the risk.
Many female entrepreneurs carry a disproportionate share of caregiving and household responsibilities even when running a business full-time. This creates chronic exhaustion both physically and mentally, and the constant switching between roles (CEO, parent, partner, caregiver) drains cognitive and emotional energy. Over time, the lack of true downtime prevents adequate recovery, making stress cumulative rather than temporary.
Also, many women feel they must outperform to be taken seriously. This can lead to overpreparing, difficulty delegating, reluctance to rest, and overworking to prove self-worth. They also feel pressure to be assertive but likeable, and that ongoing self-editing requires significant cognitive energy. This hyper-awareness becomes exhausting.
The early warning signs you’re heading toward burnout
Burnout shows up differently for everyone, but it always leaves clues. Some common signs I see often:
Your body feels heavy every morning, even after sleep.
You’ve stopped looking forward to things you used to love.
You get sick more often.
You feel irritable or emotionally numb.
Food, caffeine, or alcohol become your coping tools.
You have a short fuse with your kids or partner and feel guilty after.
You have less interest in the work that used to light you up.
You have feelings of anxiety or depression.
The mistake I often see women make is thinking they need to push harder to move past these feelings and hit the goals they are aiming for. They think to themselves, “I will slow down once I make this much money” or “I will work less when I hit that benchmark.” But in reality, your body is telling you it’s time to stop pushing and forcing altogether. Often, our best work and best ideas come from rest and receiving, not overdoing.
How to start rebuilding from burnout
Recovering from burnout isn’t about adding more to your plate. It’s about changing the unhelpful beliefs you have been carrying around success and rest ,and changing your lifestyle habits to create more space for things outside of work. This isn't about becoming less ambitious or lowering your standards. This is about becoming more effective, present, creative, and joyful. Because when you stop running on anxiety and caffeine, you don't achieve less, you achieve more, but with way less stress.
Step 1: Pay attention to physical red flags
Your body is often the first to speak up when you are burned out or overworking. Insomnia, exhaustion, tightness in your chest, digestive issues, tension headaches, or sudden sugar cravings. These are not just physical annoyances. They’re signals, so start tuning in.
Ask yourself: Where am I feeling this in my body? What just happened before this symptom flared up?
Even two minutes of checking in, without judgment, can help you reconnect to what’s actually going on inside. The earlier you listen, the less likely those whispers will turn into something that forces you to stop.
Step 2: Notice your self-talk and rethink productivity
One of the biggest drivers of burnout is tying your worth to output and learning about the thoughts and beliefs that drive that measure. When you believe rest is earned only after total exhaustion, you create a cycle that’s impossible to sustain.
Often, these patterns are rooted in subconscious beliefs formed early on from experiences in your family of origin and childhood. Messages like “I’m valuable when I achieve,” “I have to work harder than everyone else,” or “If I slow down, I’ll fall behind.” These beliefs operate quietly in the background, shaping decisions, pushing you to override your body, and equating productivity with safety, approval, or belonging.
When output becomes proof of worth, slowing down can trigger guilt, anxiety, or even fear, not because rest is wrong, but because it challenges an old internal narrative. Until those beliefs are brought into awareness, they continue to run the show.
Overcoming the burnout from being a female entrepreneur requires you to start measuring success differently. Good questions to ask yourself are:
Did I honor my limits today?
Did I say no when I meant no?
Did I care for my body, not just my calendar?
This shift doesn’t make you less driven. It makes your drive sustainable.
Step 3: Define what you value
Here’s something most people miss: sometimes what once felt aligned no longer fits. What served you five years ago, professionally, personally, emotionally, might not serve who you are today. And that’s not a failure. That’s growth.
As you evolve, your values evolve too. What you once prioritized, achievement, recognition, speed, and financial security, may have quietly shifted toward freedom, health, presence, creativity, or impact. If your life is still structured around outdated values, misalignment builds friction beneath the surface.
Instead of pushing forward out of habit, pause and ask: Is this pace, this structure, this lifestyle still true to who I am? What do I actually value right now in this season of my life? Am I building something that reflects my current priorities or my past identity?
Getting clear on your core values helps you identify where you’re living in alignment and where you’re operating on autopilot. Burnout often isn’t just about doing too much, it’s about doing too much of what no longer feels meaningful.
Often, burnout is your system’s way of begging for a different path, one that reflects who you are becoming, not who you used to be.
Step 4: Put boundaries around your values, and stick to them
As a business owner, it’s not enough to identify your values, you have to build boundaries around them. If you value health, that might mean no late-night calls to get good sleep. If you value family, it could mean protected evenings or weekends where you spend quality time with them. If you value creativity, it may require unscheduled thinking time that isn’t constantly interrupted.
Values without boundaries become aspirations, values with boundaries become lived standards. Protecting them may feel uncomfortable at first, especially if you’re used to overextending, but those boundaries are what turn alignment into sustainability and prevent your business from quietly consuming the very life you’re trying to build.
Burnout isn’t a phase, it’s a signal
The truth is, healing from burnout isn’t about grand gestures. It’s not about quitting everything or moving to the mountains. It’s about small, consistent decisions to prioritize your needs as much as everyone else’s.
That includes:
Saying no, even when it feels uncomfortable
Choosing sleep over squeezing in “one more thing”
Eating meals that fuel, not numb
Surrounding yourself with people who respect your boundaries
Allowing space for quiet without guilt
The first step starts now
You don’t need to wait for things to fall apart to make a change. You can begin today by asking yourself one honest question: What part of my life is asking for my attention, and what would it mean to finally give it?
You’re not meant to live in survival mode. There is a different way to succeed, one that includes your health, your peace, and your joy.
Ready to stop powering through and start understanding what’s really going on behind your burnout?
Take The Balanced Boss Burnout Assessment, a quick, 2-minute diagnostic that reveals how close you are to burnout, uncovers the hidden patterns driving your overwhelm, and gives you a personalized next step you can use this week to start feeling better. No judgment, no pressure, just clarity and actionable insight.
Take the assessment now and get the clarity you’ve been missing.
Read more from Justine Carino, LMHC
Justine Carino, LMHC, Psychotherapist, Coach, and Podcast Host
Justine Carino, LMHC, is a licensed psychotherapist, host of the Thoughts from the Couch podcast, and an award-winning mental health expert recognized in 2025 by the Know Women Network and MSN. She runs a group psychotherapy private practice in New York and coaches ambitious women to manage anxiety, perfectionism, and stress, with her work featured in outlets like The New York Times, CNN, Forbes, and Cosmopolitan.
