CAREER FOCUS
7 WAYS TO BEAT BURNOUT IN ENGINEERING
Burnout is rising among engineers. But there are ways to stay effective when work is nonstop.
Written by Robin L. Flanigan
MAYBE THIS SOUNDS RELATABLE: “There’s no such thing as ‘off the clock’ because I’m always running scenarios in my head.”
Jimmy Burroughes hears that commentary regularly from mechanical engineers because they “often wear hard work as a badge of honor, and many don’t know what burnout is until it’s too late,” explained the leadership expert and author of Beat Burnout, Ignite Performance: The Leaders’ Playbook for Building a High Performance Culture.
Burnout Rising
Workplace conditions that correlate highest to burnout are clustered around unclear expectations, uncertainty about the role of artificial intelligence in work, and meeting-heavy schedules without clear outcomes, points out Alison Campbell, a certified health and wellness coach and founder of unBurnt, which uses evidence-based research to help organizations strengthen capacity and performance while protecting employee wellbeing.
Engineers in the technology and software industry were among those interviewed for research on burnout conducted between unBurnt and Bentley University’s Center for Health and Business. Published as a white paper in April 2026, findings included that employees are more reactive than strategic as burnout increases.
At the same time, employees admitted that the more creative ideas they generate, the more they feel a sense of burnout—a consequential discovery given that engineering requires innovation, systems thinking, and complex problem-solving.
What Engineers Can Do
“The takeaway here is that the visible activity—the way that we’ve historically looked at output and productivity—is perhaps masking a greater erosion of capacity underneath,” Campbell said.
As artificial intelligence continually reshapes the engineering tech stack, engineers feel pressure to constantly adapt while managing already demanding responsibilities.
So how to maintain stamina and stay effective without chronic overload?
Photo: Getty
Listen to Binaural Beats
These are auditory illusions created by the brain when listening to two tones with slightly different frequencies at the same time, one in each ear. While studies into the phenomenon are in their early stages, there’s a growing body of research showing promising effects on anxiety, pain awareness, attention, and memory.
Burroughes recommends having a binaural beats playlist. “You can use it to your advantage in so many different contexts, whether you want to sleep, focus, be creative, problem-solve, relax… Different frequencies align your brain to do different things,” he explained.
Don’t Skimp on Sleep
Getting a decent amount of shut eye is imperative but difficult to do when chronic stress drives overthinking, even when we rationally know better. Campbell puts it this way: “Sometimes there’s a gap between knowing what we need to do and doing it,” she said. Help yourself out with a self-care routine before bed, such as reading a physical book rather than scrolling, Campbell added.
Celebrate the Wins
With AI changing work universally—and the role of engineers specifically—it’s important to acknowledge milestones of all sizes. Taking time to recognize wins gives a momentary pause after a big deliverable or project, while at the same time works to lower the threat detection and anxiety of immediately having to move on to the next task, Campbell said. “It allows for the pattern recognition of seeing even the small wins, which buffers against chronic stress setting in,” she explained.
Double Down on Clarity
One antidote to burnout risk is setting and adhering to clear expectations across teams with respect to meetings and outcomes. That includes not just well-defined plans but progress against those plans.
According to Campbell: “When there’s ambiguity, that’s where burnout really spikes, and then we see that split in ‘I can handle the short-term but I’m not going to be able to be as strategic.’”
Photo: Getty
The ‘Lizard-to-Wizard’ Shift
When we’re overwhelmed, the prefrontal cortex part of our brain responsible for executive function (the “wizard”) shuts down and the amygdala, responsible for fight-or-flight reactions (the “lizard”), takes over.
Learn to become aware of this and then, when deadlines suddenly shift or something else happens that feeds the overwhelm, tell yourself not to let your “lizard brain” assume control or the quality of your decisions and your ability to create solutions will decline, advises Burroughes.
Take Breaks
While this can sound counterintuitive, taking a walk around the block or doing something else that doesn’t involve a screen or problem-of-the-moment offers a helpful reset, according to Campbell.
Whatever takes you away from switching between required tasks and answering messages, do it regularly. “It’s about understanding what works well for you, setting yourself up for success, and giving yourself grace if you get off track after an intensive day or week,” she said.
Check In with Yourself Weekly
You’re accustomed to team check-ins and direct-report meetings, so why not ask yourself some questions? Campbell suggested covering both professional and personal territory. On the professional side: What did I get done this week? What’s coming up? On the personal side: Can I be more proactive about building in periods of rest? Is there time throughout the week for other wellbeing routines? “Make sure it’s all manageable,” she said, “and you’ll have space to recalibrate if necessary.”
Robin L. Flanigan is an independent writer in Rochester, N.Y.
© 2026 The American Society of Mechanical Engineers. All rights reserved.