What is Burnout and how can a civil structural engineer deal with it?

Burnout is more common than many engineers realize (photo by Anna Tarazevich)

Introduction

Civil and structural engineering is often viewed from the outside as a prestigious, stable, and rewarding profession. Engineers design bridges that connect cities, buildings that shape skylines, and infrastructure that allows societies to function safely and efficiently. However, behind these impressive outcomes lies a profession that is demanding, high-pressure, and mentally taxing. Long hours, tight deadlines, heavy responsibilities, and the constant need for accuracy place civil and structural engineers at a significant risk of burnout.

Burnout is more common than many engineers realize or are willing to admit. In a profession where resilience, problem-solving, and endurance are often celebrated, acknowledging exhaustion or emotional fatigue may feel like a weakness. In reality, burnout is not a personal failure; it is a response to prolonged and unmanaged stress in the workplace.

Burnout can be dealt with on two levels: the personal level and the organizational level. While organizations, managers, and industry leaders play a crucial role in preventing burnout, engineers themselves also have tools and strategies to protect their mental and physical well-being.

This blog post focuses on dealing with burnout on the personal level, specifically tailored to civil and structural engineers. Another blog post discusses how burnout can be addressed on the organizational level through leadership, policies, and workplace culture.

Civil and Structural Engineering Are a Challenging Field

Civil and structural engineering are inherently challenging professions. Engineers are responsible for public safety, compliance with codes and standards, cost efficiency, and constructability all at the same time. A small mistake in calculations or design assumptions can have serious financial, legal, or even life-threatening consequences.

Some of the key challenges faced by civil and structural engineers include:

  • High responsibility and accountability: Engineers are often legally responsible for their designs.
  • Tight deadlines: Projects are driven by schedules, milestones, and client expectations.
  • Long working hours: Overtime is common, especially during peak project phases.
  • Complex problem-solving: Each project presents unique technical challenges.
  • Coordination with multiple stakeholders: Architects, contractors, clients, authorities, and other engineers.
  • Rapid technological changes: New software, codes, and methodologies require continuous learning.

Over time, these pressures can accumulate, especially when combined with insufficient recovery time, lack of support, or poor work-life balance. This is where burnout often begins to take hold.

Burnout Is More Common Than We May Think

Many engineers assume that feeling exhausted, disengaged, or cynical about work is simply “part of the job”. This normalization of chronic stress makes burnout more common and more dangerous because it often goes unrecognized until it becomes severe.

Surveys across engineering and construction industries consistently show high levels of stress, mental fatigue, and dissatisfaction. However, due to stigma, fear of appearing weak, or concern about career consequences, many engineers suffer in silence.

Burnout does not happen overnight. It develops gradually, often starting with enthusiasm and dedication, followed by over-commitment, chronic stress, emotional exhaustion, and eventually disengagement and reduced performance.

Burnout Can Be Dealt With on the Personal Level and on the Organizational Level

Burnout is a systematic issue, but it is not entirely out of an individual’s control. Addressing burnout requires action on two fronts:

  • Organizational level: Leadership style, workload distribution, company culture, policies, and resources.
  • Personal level: Boundaries, habits, mindset, health, and coping strategies.

This blog post focuses on what civil and structural engineers can do personally to recognize, manage, and recover from burnout. Understanding burnout is the first step toward dealing with it effectively.

What Is Burnout?

In May 2019, burnout was officially classified as an occupational phenomenon by the World Health Organization (WHO) when it was included in the 11th Revision of the International Classification of Diseases (ICD-11).

The WHO defines burnout as:

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

It is important to note that burnout is not classified as a medical condition, but rather as a work-related phenomenon. This distinction emphasizes that burnout is linked specifically to the work environment and how stress is handled within it.

Burnout develops when high demands are paired with insufficient resources, recovery, or support over a prolonged period. It is not simply about working hard; it is about working under chronic stress without adequate relief.

The Difference Between Burnout, Stress, and Depression

Burnout, stress, and depression are often confused, but they are not the same. Understanding the differences is essential in order to identify burnout accurately and seek appropriate solutions.

Burnout vs. Stress

  • Stress is characterized by over-engagement, urgency, and hyperactivity. People under stress may feel overwhelmed but still emotionally invested.
  • Burnout is characterized by disengagement, emotional exhaustion, and cynicism. Instead of feeling overwhelmed, burned-out individuals often feel empty, detached, and unmotivated.

Stress can be short-term and situational. Burnout is long-term and results from unmanaged stress.

Burnout vs. Depression

  • Depression affects all areas of life, not just work. It includes persistent sadness, loss of interest, and feelings of hopelessness.
  • Burnout is primarily work-related. Symptoms often improve when the individual is away from work or changes their work situation.

That said, chronic burnout can increase the risk of developing depression if left unaddressed. This is why early recognition is critical.

Why It Is Important to Reduce or Eliminate Burnout

Chronic Burnout Can Lead to Serious Health Issues

Long-term burnout is associated with numerous physical and mental health problems, including:

  • Cardiovascular disease
  • High blood pressure
  • Sleep disorders
  • Anxiety and depression
  • Weakened immune system
  • Gastrointestinal issues

Ignoring burnout does not make it go away; it allows it to escalate into more serious conditions.

Burnout Limits Your Potential

Burnout does not just affect health; it also limits professional growth. Engineers experiencing burnout often:

  • Make more mistakes
  • Avoid challenging tasks
  • Lose creativity and innovation
  • Miss opportunities for advancement
  • Feel stuck or trapped in their careers

By addressing burnout, engineers can reclaim not only their well-being but also their professional potential.

Burnout Symptoms

It is essential to learn how to identify burnout early. Recognition is the first and most important step in dealing with it. According to the World Health Organization (WHO), burnout is characterized by:

  • Feelings of energy depletion or exhaustion
  • Increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job
  • Reduced professional efficacy

Civil and structural engineers may experience burnout symptoms in three main categories: physical, emotional, and behavioral.

Physical Symptoms

  • A constant feeling of tiredness and exhaustion at work
  • Changes in sleeping habits and recurring insomnia
  • Changes in appetite
  • Physical fatigue and unexplained muscle tension, headaches, backaches, stomachaches, dizziness, nausea and high blood pressure
  • Frequent illnesses due to lowered immunity
  • Breathing issues or tightness in the chest

Emotional Symptoms

  • Decrease in motivation and enjoyment
  • Anxiety and restlessness
  • Emotional exhaustion and detachment
  • Negativity and cynicism toward the job and coworkers
  • Decreased satisfaction and sense of accomplishment
  • Self-doubt and feeling overwhelmed
  • Feelings of guilt when resting or taking time off

Behavioral Symptoms

  • Reduced performance due to disengagement, procrastination, forgetfulness and concentration difficulties
  • Isolating from coworkers
  • Increased irritability and conflict with colleagues
  • Coping through increased consumption of alcohol, drugs, caffeine, sugar, or food

Measuring Burnout: The Maslach Burnout Inventory (MBI)

As engineers, we like to quantify things. One of the most widely used tools to measure burnout is the Maslach Burnout Inventory (MBI), developed by Maslach and Jackson in 1981.

The MBI measures three dimensions:

  • Emotional exhaustion
  • Cynicism or depersonalization
  • Reduced professional fulfillment

Understanding where you fall within these dimensions can help clarify whether you are experiencing burnout and to what extent.

How Can a Civil Structural Engineer Deal With Burnout?

Be Proactive Before Reaching Burnout

Before reaching the burnout stage, engineers should remember that not all companies, managers, and clients are the same. Work environments vary significantly, and choosing the right one can make a huge difference.

Before joining a team:

  • Research the company culture
  • Look for employee reviews and testimonials
  • Ask questions during interviews about workload, overtime, and work-life balance

Make Job and Financial Security a Priority

Financial stress can amplify burnout. Ensuring a stable income and job security allows engineers to make healthier decisions, such as taking time off or setting boundaries without fear.

Know When It’s Time to Leave

If you are in a workplace that continuously causes burnout, and organizational leaders do nothing when you raise concerns, it may be time to look for another job. Staying in a toxic or unsustainable environment can have long-term consequences for your health and career.

How to Get Over Burnout

Recovering from burnout takes time and intentional effort. Below are practical strategies tailored for civil and structural engineers.

Prioritize Work-Life Balance

Work-life balance is not a luxury, it is a necessity. Protect time outside of work for rest, family, and personal interests.

Set Boundaries

Limit accessibility beyond working hours. Avoid responding to emails or calls late at night unless absolutely necessary.

Learn to Say No

You cannot take on every task that is thrown at you. Saying no is a professional skill, not a weakness.

Reach Out to Others

Talk to your manager and explain your situation. Collaborate with coworkers to find better ways to manage workload and stress.

Balance Out Activities

Avoid doing the same type of task continuously. Rotate between design, coordination, and analysis when possible.

Take Breaks During Work

Short breaks improve focus and reduce mental fatigue. Step away from your desk regularly.

Identify Burnout Triggers

Understand what specifically triggers your burnout (tight deadlines, certain tasks, lack of control...) and try to minimize exposure.

Learn Time and Stress Management

Use prioritization techniques, realistic scheduling, and stress-reduction practices.

Focus on What Matters Most

Identify high-impact tasks and focus your energy there instead of spreading yourself too thin.

Automate What You Can

Use software tools and templates to reduce repetitive work.

Delegate When Possible

Workload should be fair among employees. Delegation improves efficiency and reduces overload.

Take Time Off

Regular vacations and days off are essential for recovery.

Find a Hobby Outside Work

Engage in activities that bring joy and relaxation, completely unrelated to engineering.

Take Care of Your Health

Stay hydrated, exercise regularly, and maintain a balanced diet.

Get Enough Sleep

Sleep is critical for cognitive function, emotional regulation, and overall health.

Stay Positive

Cultivate gratitude, optimism, and perspective. A positive mindset does not eliminate stress, but it helps you cope more effectively.

Conclusion

There is no shame in feeling burned out from time to time especially in a demanding profession like civil and structural engineering. What matters is ensuring that burnout does not become chronic or define your career and life.

Taking care of yourself is primordial and should always be at the top of your priorities. By recognizing burnout early, setting boundaries, and making intentional changes, you can protect your health, rediscover your motivation, and continue to grow both personally and professionally.

Burnout is not a sign that you are weak! It is a signal that something needs to change and you have the power to start that change today.